Panic attacks can be extremely overwhelming. When the intense fear accompanied by physical and emotional symptoms kicks in, it is impossible to think clearly. Panic attacks can be a one-time thing or an occasional episode. How a person responds during a panic attack is crucial. Dr. Julie Smith, a clinical psychologist and bestselling author, has explained what one should not do during a panic attack. “When panic hits, your instinct is to make it stop. Fast. But some of the things that feel most natural are going to make panic attacks worse in the long term,” the psychologist says.

Rushing to escape

If you are having a panic attack, your immediate instinct would be to escape it. But rushing to escape may do you more harm than good. “Try not to leave straight away. I know every cell in your body is saying, Get out of here right now, but escaping will bring short-term relief and then long-term problems. For example, if you panic in the supermarket and leave before you calm the fear, then returning to the supermarket later is more likely to trigger another panic attack. But if you can use the following skills (and the guide in my book mentioned above) then you start to build evidence in your mind that you can manage this situation. This allows you to regain your confidence over time. Your fear of the situation will only get worse, and it will be even harder to come back,” Dr. Smith explains.

Believing everything your brain tells you

Panic attacks can trigger intense fear. But succumbing to fear may push you to believe what your brain fabricates. Dr. Smith emphasizes that one should not believe everything their brain tells them. “Thoughts like I’m dying or I can’t breathe feel true, but they’re not facts. They are most often a misinterpretation of anxiety symptoms as life-threatening, which then ramps up your fear response,” she says. The psychologist assures that this feeling would fade when you start to slow everything down. “So, when these thoughts come up, remind yourself that you know these are symptoms of a panic attack. This can take some of the power out of them,” she adds.

Scanning your body for more symptoms

When a panic attack strikes, one may start to scan for the symptoms; however, the psychologist says it can be harmful. She advises resisting this urge to scan for the signs. “When you focus on your body, everything becomes more intense, and it creates this feedback loop that will ramp up your anxiety and make everything feel worse,” she explains.

Thinking you are at the mercy of panic attacks forever

People who have had episodes of panic attacks often tend to believe they are at the mercy of this condition. “Don’t believe for a second that you have to simply be at the mercy of this for the rest of your life. You’re not at the mercy of panic. You can begin to calm the whole stress response by slowing your breathing,” the doctor says. You have to take control of your breathing and try to calm down. Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult a qualified healthcare professional if you have any concerns.