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How can I effectively manage and overcome a sudden wave of anxiety and panic?

During a panic attack, the body's "fight or flight" response is overactive, leading to symptoms like rapid heart rate, sweating, and fear.

(Sources: Mayo Clinic, Verywell Health)

Taking slow, deep breaths can help regulate this response by increasing oxygen flow to the brain and promoting relaxation.

(Sources: Healthline, Cleveland Clinic)

Finding a peaceful spot can help reduce anxiety by removing the person from a potentially triggering environment.

(Sources: Medical News Today, Healthline)

Smelling lavender has been shown to have calming effects and may help alleviate symptoms of anxiety and panic.

(Sources: Medical News Today, Verywell Health)

Seeking counseling or therapy can provide long-term coping strategies and help address underlying anxiety disorders.

(Sources: Healthline, Mayo Clinic)

Recognizing the symptoms of a panic attack, such as rapid heart rate and fear of loss of control, is crucial in being able to manage them effectively.

(Sources: Verywell Health, Medical News Today)

Mind-body techniques, such as relaxation, distraction, and mindfulness, can help stop a panic attack by refocusing the mind and reducing anxiety.

(Sources: Verywell Health, Psych Central)

Staying grounded in the present moment can help lessen feelings of unreality and fear during a panic attack.

(Sources: Healthline, Psych Central)

Validating the feelings of someone experiencing a panic attack and avoiding certain actions, such as telling them to calm down, can help them feel supported and understood.

(Sources: Healthline, Psych Central)

Panic attacks can be a symptom of panic disorder, which affects approximately 2-3% of adults in the US.

(Sources: Mayo Clinic, Verywell Health)

Cognitive behavioral therapy has been shown to be effective in treating panic disorder and helping individuals manage their panic attacks.

(Sources: Mayo Clinic, The New York Times)

Medications, such as selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines, may also be prescribed to help manage symptoms of panic disorder.

(Sources: Mayo Clinic, Verywell Health)

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