Panic Attack Coping Mechanisms at Arunoday Counselling Clinic Panic attacks can feel overwhelming, with symptoms such as rapid heartbeat, chest tightness, dizziness, sweating, trembling, fear of losing control, and difficulty breathing. At Arunoday Counselling Clinic, counselling and therapy focus on helping clients understand triggers, manage symptoms, and regain emotional balance. Coping Mechanisms Used for Panic Attacks 1. Deep Breathing Techniques Clients are guided to practice slow breathing exercises to calm the nervous system. * Inhale slowly for 4 seconds * Hold for 4 seconds * Exhale slowly for 6 seconds This helps reduce hyperventilation and physical anxiety symptoms. 2. Grounding Techniques Grounding helps bring attention back to the present moment. 5-4-3-2-1 Technique * 5 things you can see * 4 things you can touch * 3 things you can hear * 2 things you can smell * 1 thing you can taste This reduces fear and panic intensity. 3. Cognitive Behavioral Therapy (CBT) CBT helps clients identify and challenge fearful thoughts such as: * “Something bad will happen” * “I am losing control” * “I cannot breathe” Therapists teach healthier and realistic thinking patterns. 4. Relaxation and Mindfulness * Progressive muscle relaxation * Meditation * Mindfulness exercises * Guided imagery These techniques help reduce stress and improve emotional regulation. 5. Exposure Therapy For clients avoiding situations due to panic attacks, gradual exposure techniques help reduce fear and build confidence. 6. Lifestyle Management Clients are encouraged to: * Maintain proper sleep * Reduce caffeine intake * Exercise regularly * Practice healthy routines * Avoid substance use 7. Emotional Support and Counselling At Arunoday Counselling Clinic, supportive counselling helps clients express emotions safely and learn long-term coping strategies for anxiety and panic symptoms. Services Available * Anxiety counselling * Stress management therapy * Panic attack management * CBT sessions * Relaxation training * Individual counselling * Online and offline sessions Guidance by Dr. Vaishali Singh Counselling Psychologist Arunoday Counselling Clinic “Helping clients build emotional strength, confidence, and healthy coping skills for mental wellness.”