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Effective Management of Panic Attacks and how Cambridge and Ely Counselling Service can help

Updated: Sep 1, 2023



Panic attacks can be profoundly distressing, evoking severe physiological reactions and intense feelings of fear. Despite their frightening nature, there are effective strategies for managing and mitigating panic attacks. One resource that offers valuable support is the Cambridge and Ely Counselling Service – a notable service dedicated to mental health wellbeing.


Understanding Panic Attacks


Panic attacks are sudden bouts of overwhelming fear or anxiety, often triggered without any apparent cause. They're associated with a variety of symptoms, including palpitations, shortness of breath, dizziness, trembling, and a feeling of impending doom. Panic attacks can occur at any time, leaving individuals feeling out of control, detached, or even fearing death.


Strategies for Managing Panic Attacks


1. Deep Breathing Exercises: Panic attacks often induce hyperventilation, leading to symptoms such as rapid heart rate and shortness of breath. Deep breathing exercises help slow down your breathing, promoting relaxation and reducing panic symptoms.


2. Grounding Techniques: Grounding techniques include focusing on physical sensations like touching an object or describing what you observe around you. They can help you anchor your thoughts away from your internal, subjective experience, thus helping to manage a panic attack.


3. Progressive Muscle Relaxation (PMR): PMR involves tensing and then releasing different muscle groups in your body. This technique encourages bodily relaxation and can help alleviate panic symptoms.


4. Lifestyle Changes: Regular exercise, a healthy diet, adequate sleep, and minimising caffeine and alcohol can also dramatically aid in reducing the frequency and intensity of panic attacks.


5. Cognitive Behavioral Therapy (CBT): CBT is considered one of the most effective treatments for panic attacks. It involves identifying and challenging negative thought patterns to make positive changes in behaviour.


The Role of Cambridge and Ely Counselling Service


Cambridge and Ely Counselling Service offers professional counselling and therapy services, assisting individuals grappling with panic attacks and a range of other mental health issues.


Living with panic attacks can be daunting, but with effective management strategies and the right support – such as that provided by the Cambridge and Ely Counselling Service, individuals can regain control of their lives. Mental health is an important facet of our overall wellbeing, deserving of understanding, compassion, and care.

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