Coping with Panic Attacks in Southern Maryland:  Tips from a Therapist

By Molly Stackhouse

Panic attacks are sudden and intense episodes of fear that can cause a variety of physical symptoms, such as a racing heart, shortness of breath, dizziness, and sweating. They can come on for no apparent reason, or they can be triggered by a stressful situation or event.

Panic attacks can be very scary and can make people feel like they are going crazy or dying. 

If you are having a panic attack, it is important to remember that you are not alone and that the attack will eventually pass. Here are some tips for coping with a panic attack:

Try to stay calm. It can be difficult to stay calm during a panic attack, but it is important to try.

Taking deep breaths and focusing on your surroundings can help to ground you and reduce your anxiety.

Find a safe place to go. If you are feeling overwhelmed, it can be helpful to find a safe place to go where you can relax and collect your thoughts. This could be a quiet room in your home, a coffee shop, or a park.

Talk to someone. If you are with someone when you have a panic attack, it can be helpful to talk to them about what you are feeling. This can help you to feel less alone and more in control. If you are alone, you can try calling a friend, family member, or mental health professional.

Use relaxation techniques. There are a number of relaxation techniques that can help to reduce anxiety and panic attacks. Some common techniques include deep breathing, meditation, and progressive muscle relaxation. Another technique is vergence brainspotting. Vergence is a calming strategy that can be used when when feeling overwhelmed, having a panic attack, experiencing racing mind, or when they’re overall just having a hard time calming down in your bodies. For additional information on this strategy, please contact Molly Stackhouse

Seek professional help. If you are struggling to cope with panic attacks, it is important to seek professional help. A therapist can teach you coping skills and help you to manage your anxiety.

Here are some additional information about panic attacks:

What causes panic attacks?

 The exact cause of panic attacks is not fully understood, but they are thought to be caused by a combination of factors, including:


Brain chemistry

Life experiences


Traumatic events

How common are panic attacks? 

Panic attacks are relatively common, affecting about 2-3% of the population. They are more common in women than men.

panic attack vs panic disorder

A panic attack is a single episode of intense fear or anxiety. Panic disorder is a mental health condition that is characterized by recurrent panic attacks. People with panic disorder often worry about having another panic attack, which can lead to avoidance behaviors and social isolation.

If you are struggling with panic attacks, there is help available. With the right treatment, you can learn to manage your anxiety and live a full and happy life. If you are interested in learning more about therapy in Calvert County, I encourage you to reach out to a therapist and  schedule an appointment  Therapy can be a valuable tool for improving your mental health and well-being.

Molly Stackhouse is a therapist located in Calvert County, Maryland.  She owns a private practice located in Southern Maryland where she specializes in working with adolescents adults who experience panic attacks. Additionally, she has a strong understanding of the different types of trauma and the different ways that people respond to trauma. She uses a variety of therapeutic approaches, including cognitive-behavioral therapy, eye movement desensitization and reprocessing (EMDR), and brainspotting. Additionally, she is a nationally certified school psychologist

Blog information and content by Southern Maryland Mental Health, LLC were produced only for informational purposes. The content is not meant to replace professional medical or psychiatric diagnosis, treatment, or advice. When in doubt about a medical or psychological problem, always consult a licensed professional or other knowledgeable health care provider. Never postpone getting competent medical or psychiatric guidance as a result of what you have read on this website. By reading and using any content produced by Southern Maryland Mental Health, LLC, you agree that neither a therapeutic nor a medical relationship with any professional is being established.
Call 911, go to the emergency room, or contact your doctor right away if you believe you may be experiencing a medical emergency.