{"id":6186,"date":"2025-09-29T18:07:45","date_gmt":"2025-09-29T18:07:45","guid":{"rendered":"https:\/\/traumanet.nl\/?post_type=infotheek&#038;p=6186"},"modified":"2026-09-18T08:28:07","modified_gmt":"2026-09-18T08:28:07","slug":"dealing-with-anxiety-and-panic-attacks","status":"publish","type":"infotheek","link":"https:\/\/traumanet.nl\/en\/infotheek\/omgaan-met-angst-en-paniekaanvallen\/","title":{"rendered":"Coping with anxiety and panic attacks"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"6186\" class=\"elementor elementor-6186\" data-elementor-post-type=\"infotheek\">\n\t\t\t\t<div class=\"elementor-element elementor-element-43009f9 e-flex e-con-boxed e-con e-parent\" data-id=\"43009f9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-f42efe5 e-con-full e-flex e-con e-child\" data-id=\"f42efe5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-92973a0 elementor-widget elementor-widget-text-editor\" data-id=\"92973a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>What is a panic attack?<\/h2><p>Many people who have experienced traumatic events suffer from anxiety and panic attacks. Sometimes this occurs mainly shortly after a major event, but sometimes also years later.<\/p><p>During a panic attack, you are overcome by a wave of intense fear and tension. Both physically and emotionally, it feels severe and intense.<\/p><p><strong>Typical symptoms during a panic attack include:<\/strong><\/p><ul><li>Palpitations or pressure on your chest<\/li><li>Vibration or trembling<\/li><li>Rapid, shallow breathing (hyperventilation) or shortness of breath<\/li><li>A suffocating feeling or the idea of fainting<\/li><li>Sweating and dizziness<\/li><li>Dissociation (feeling alienated from yourself or your surroundings)<\/li><li>An intense feeling of fear or threat<\/li><\/ul><p>Important to know: a panic attack is <strong>not dangerous<\/strong> and drops automatically, usually within a few minutes, sometimes up to about half an hour.<\/p><h2>Possible causes and triggers of a panic attack<\/h2><p>The causes of anxiety and panic in trauma often have to do with the way the brain and body process stress. It <a href=\"https:\/\/traumanet.nl\/en\/information\/trauma-and-the-brain\/\">alarm system<\/a> (the amygdala) is set to a higher sensitivity, while the internal \u2018reality check\u2019 filters less effectively whether something is truly dangerous. As a result, your internal alarm goes off faster and more violently: this is an ancient survival mechanism.<\/p><p><strong>Possible triggers that can induce a panic attack include:<\/strong><\/p><ul><li><strong>Memories or associations<\/strong>a smell, sound, or image that resembles something from the traumatic event.<\/li><li><strong>Physical sensations<\/strong>for example, a racing heart, shortness of breath, or dizziness. This may resemble what you also felt during a traumatic event, or what your body has stored as an emotional memory.<\/li><li><strong>Situations of powerlessness or loss of control<\/strong>think about being in a crowded room, a closed door, or an authority figure who holds a lot of power.<\/li><li><strong>Stress and fatigue<\/strong>when carrying capacity is lower, your nervous system is more sensitive to stimuli.<\/li><li><strong>The fear of fear itself<\/strong>being concerned about a subsequent attack can trigger one yourself; you are constantly alert to signs of anxiety and less able to notice positive experiences.<\/li><\/ul><p>What is a trigger for one person may not be one at all for another. That is very personal. And what is completely normal for people without trauma can trigger a severe panic attack in someone with trauma.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<a class=\"elementor-element elementor-element-6f2cd5e e-con-full e-flex e-con e-child\" data-id=\"6f2cd5e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\" href=\"https:\/\/traumanet.nl\/bibliotheek\/het-nervus-vagus-werkboek\/\">\n\t\t<div class=\"elementor-element elementor-element-e5267eb e-con-full e-flex e-con e-child\" data-id=\"e5267eb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-b6bf507 e-con-full e-flex e-con e-child\" data-id=\"b6bf507\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-76a23a4 elementor-widget elementor-widget-text-editor\" data-id=\"76a23a4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Reading tip<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb0fc61 e-transform elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"cb0fc61\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_transform_translateX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:15,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:-15,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-book\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M448 360V24c0-13.3-10.7-24-24-24H96C43 0 0 43 0 96v320c0 53 43 96 96 96h328c13.3 0 24-10.7 24-24v-16c0-7.5-3.5-14.3-8.9-18.7-4.2-15.4-4.2-59.3 0-74.7 5.4-4.3 8.9-11.1 8.9-18.6zM128 134c0-3.3 2.7-6 6-6h212c3.3 0 6 2.7 6 6v20c0 3.3-2.7 6-6 6H134c-3.3 0-6-2.7-6-6v-20zm0 64c0-3.3 2.7-6 6-6h212c3.3 0 6 2.7 6 6v20c0 3.3-2.7 6-6 6H134c-3.3 0-6-2.7-6-6v-20zm253.4 250H96c-17.7 0-32-14.3-32-32 0-17.6 14.4-32 32-32h285.4c-1.9 17.1-1.9 46.9 0 64z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2197853 e-con-full e-flex e-con e-child\" data-id=\"2197853\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-12f8b7f e-con-full e-flex e-con e-child\" data-id=\"12f8b7f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8f1a457 elementor-widget elementor-widget-heading\" data-id=\"8f1a457\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">The Vagus Nerve Workbook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d94cdc elementor-widget elementor-widget-text-editor\" data-id=\"7d94cdc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h5>Reducing anxiety, experiencing safety, and coming home to yourself using the polyvagal theory<\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-11678fc e-con-full e-flex e-con e-child\" data-id=\"11678fc\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2893d48 elementor-widget elementor-widget-image\" data-id=\"2893d48\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"737\" height=\"1000\" src=\"https:\/\/traumanet.nl\/wp-content\/uploads\/2026\/01\/Het_nervus_vagus-werkboek_1000.jpg\" class=\"attachment-large size-large wp-image-10771\" alt=\"vagus nerve workbook\" srcset=\"https:\/\/traumanet.nl\/wp-content\/uploads\/2026\/01\/Het_nervus_vagus-werkboek_1000.jpg 737w, https:\/\/traumanet.nl\/wp-content\/uploads\/2026\/01\/Het_nervus_vagus-werkboek_1000-221x300.jpg 221w\" sizes=\"(max-width: 737px) 100vw, 737px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c69c55 elementor-widget elementor-widget-text-editor\" data-id=\"4c69c55\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Tools to deal with anxiety and panic<\/h2><p>Although fear and panic can be overwhelming, you can learn to cope with them. This requires practice, patience, and sometimes professional support. The tools below can help. Choose what feels manageable and practice even during calm moments.<\/p><ul><li><strong>Restore safety<\/strong><p>When panic strikes, it helps to consciously restore safety first. This can be done by physically seeking out a safe place, or by reminding yourself that it is safe right now. Some people find support in a fixed routine: for example, planting your feet firmly on the ground, pressing your hands against a wall, or consciously looking around the room to clearly see where you currently are.<\/p><\/li><li><strong>Grounding exercises<\/strong><p><a href=\"https:\/\/traumanet.nl\/en\/information\/grouding-exercises\/\">Grounding yourself<\/a> is an effective way to break free from flashbacks and return to the present moment. A well-known method is the <strong>5-4-3-2-1 exercise<\/strong>name five things you see, four that you feel, three that you hear, two that you smell, and one that you taste. This draws attention away from the panic thoughts and connects you to the here and now. Physical stimuli such as holding a cold object, washing your hands, or stamping your feet firmly can also provide grounding.<\/p><\/li><li><strong>Regulate your breathing<\/strong><p>During panic, the <a href=\"https:\/\/traumanet.nl\/en\/resources\/breathing-space\/\">breathing<\/a> often fast and superficial. This reinforces the feeling of threat. Try to consciously breathe in slowly towards the abdomen (about four counts), hold briefly, and exhale calmly (six counts). This gives the <a href=\"https:\/\/traumanet.nl\/en\/information\/trauma-and-the-nervous-system\/\">nervous system<\/a> the signal that there is no acute danger.<\/p><\/li><li><strong>Self-compassion and gentleness<\/strong><p>Many people with trauma feel frustrated or ashamed of their anxiety symptoms. It can be helpful to remind yourself that your body is simply responding from an old survival mechanism. It is not a failure, but a sign of how your system once tried to protect you. <a href=\"https:\/\/traumanet.nl\/en\/information\/the-importance-of-self-compassion\/\">Being milder<\/a> Talking to yourself calms your nervous system.<\/p><\/li><li><strong>Structure and self-care<\/strong><p>The nervous system functions better when there is a certain regularity. Try to build in fixed routines for sleeping, eating, and relaxation. Avoid excessive use of caffeine, alcohol, or drugs\u2014they increase tension. Seek <a href=\"https:\/\/traumanet.nl\/en\/information\/dealing-with-dysregulation\/\">activities that calm the nervous system<\/a>. Think of movement, creativity, music, fresh air, meditation, or yoga. This is different for everyone; find what suits you.<\/p><\/li><li><strong>Professional help<\/strong><p>Because fear and panic from trauma are deeply rooted, professional help is often needed. <a href=\"https:\/\/traumanet.nl\/en\/information\/?e-filter-b1d83b7-thema=traumatherapie\" target=\"_blank\" rel=\"noopener\">Different therapies<\/a> can help process the core of the trauma and regulate the nervous system's responses.<\/p><\/li><\/ul><h2>What you can do as a loved one<\/h2><p>Witnessing a panic attack up close can also be difficult for loved ones. You might be startled by it and feel helpless. It is often distressing to see someone so afraid and seemingly out of control. As a loved one, you can still mean a lot:<\/p><ul><li><strong>Remain calmly present<\/strong>your calmness often rubs off on the other person. This is also known as co-regulation.<\/li><li><strong>Acknowledge the experience<\/strong>do not trivialize with comments like<em> \u2018nothing is wrong\u2019<\/em> of <em>\u2018you don't have to be afraid\u2019<\/em>.Say rather: <em>\u2018I see that you're having a hard time, I'm here for you.\u2019<\/em><\/li><li><strong>Ask what helps<\/strong>Everyone has different needs during a panic attack. For example, one person might want to be touched, while another does not. By discussing this together in advance, you have a better idea of what you can do.<\/li><li><strong>Help to ground<\/strong>sometimes it helps to shift attention to the environment. Name what you see together or ask the other person to join in with your breathing.<\/li><li><strong>Respect boundaries<\/strong>Do not force anyone to talk about the trauma if they are not ready yet. Your support does not have to be in words. Proximity and understanding are often enough.<\/li><li><strong>Encourage professional help<\/strong>If panic symptoms have a major impact on daily life, therapy can be an important step. You can support by thinking along, going to an appointment, or offering a listening ear.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-889c7d0 e-con-full e-flex e-con e-child\" data-id=\"889c7d0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-990553a e-con-full e-flex e-con e-child\" data-id=\"990553a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-8b7cfb3 e-con-full e-flex e-con e-child\" data-id=\"8b7cfb3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-6a656af e-con-full e-flex e-con e-child\" data-id=\"6a656af\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-93aa4ee elementor-widget elementor-widget-text-editor\" data-id=\"93aa4ee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Frequently asked questions about this topic<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dc2f804 e-transform elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"dc2f804\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_transform_translateX_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:15,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:-15,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-question\" viewbox=\"0 0 384 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M202.021 0C122.202 0 70.503 32.703 29.914 91.026c-7.363 10.58-5.093 25.086 5.178 32.874l43.138 32.709c10.373 7.865 25.132 6.026 33.253-4.148 25.049-31.381 43.63-49.449 82.757-49.449 30.764 0 68.816 19.799 68.816 49.631 0 22.552-18.617 34.134-48.993 51.164-35.423 19.86-82.299 44.576-82.299 106.405V320c0 13.255 10.745 24 24 24h72.471c13.255 0 24-10.745 24-24v-5.773c0-42.86 125.268-44.645 125.268-160.627C377.504 66.256 286.902 0 202.021 0zM192 373.459c-38.196 0-69.271 31.075-69.271 69.271 0 38.195 31.075 69.27 69.271 69.27s69.271-31.075 69.271-69.271-31.075-69.27-69.271-69.27z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-96c0d75 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"96c0d75\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/traumanet.nl\/en\/faq\/what-can-i-do-during-a-panic-attack\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">What can I do during a panic attack?<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/traumanet.nl\/en\/faq\/how-can-i-help-during-a-flashback\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">How can I help during a flashback?<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b492105 e-con-full e-flex e-con e-child\" data-id=\"b492105\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-0759dc0 e-con-full e-flex e-con e-child\" data-id=\"0759dc0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8d245c3 elementor-widget elementor-widget-heading\" data-id=\"8d245c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Related articles<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6f52c66 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"6f52c66\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/traumanet.nl\/en\/information\/trauma-and-the-nervous-system\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Trauma and the nervous system<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/traumanet.nl\/en\/information\/window-of-tolerance\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">The Window of Tolerance<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/traumanet.nl\/en\/information\/triggers-and-trauma\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Triggers and trauma<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/traumanet.nl\/en\/information\/dealing-with-dysregulation\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-right\" viewbox=\"0 0 256 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dealing with dysregulation<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ccf8b15 e-flex e-con-boxed e-con e-parent\" data-id=\"ccf8b15\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Feelings of anxiety and panic can be very overwhelming. Many people with trauma experience them at times. In this article, you will read a number of tools that can help in dealing with anxiety and panic attacks. You will also find tips on how you can provide support as a loved one. <\/p>","protected":false},"author":3,"featured_media":5651,"template":"","meta":{"_acf_changed":false,"give_campaign_id":0},"doelgroep":[12,13],"thema":[49],"class_list":["post-6186","infotheek","type-infotheek","status-publish","has-post-thumbnail","hentry","doelgroep-iemand-met-trauma","doelgroep-iemand-in-mijn-omgeving-heeft-trauma","thema-omgaan-met-trauma"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v26.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Omgaan met angst en paniekaanvallen: tips en handvatten<\/title>\n<meta name=\"description\" content=\"Een paniekaanval voelt heftig, maar is niet gevaarlijk en gaat vanzelf over. 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