Tips For Fighting Back Against Panic Attacks


Having panic attacks doesn’t mean you’ve made a mistake or are weak. All you need is to research how best to deal with your anxiety to stop having panic attacks. It is not a big surprise that more and more people are afflicted with anxiety disorders, considering all the stress the modern world has to offer. Here are some tips to help you deal with a panic attack.

Focus on your actions when you’re panicking to shorten the length of the panic attack. You should fight fear, as it is a great way to battle it.

Panic Attack

TIP! It can be much easier to manage your panic attacks if you discuss them with a counselor or therapist. They are there to help you.

You can ease the symptoms of a panic attack by taking note of your rapid breathing during an attack and figuring out how to slow it down. When you control your breathing it will help your panic attacks to be less intense. Focus on deep breaths to not only gain control of your body but also to let your mind focus on something other than the thoughts that caused the panic attack.

When faced with the stifling fear of panic, try asking yourself if there is actually something to really be afraid of around you. Is someone posing a threat to your well-being? Most of the time, you will not be answering yes to these questions, so try to remain calm and allow your fear to slowly go away.

TIP! When you feel a panic attack coming, you should stop what you’re doing, sit down, and breathe. Breathe slowly in through the nose into the lower lungs, watching your stomach area rise with each breath.

If you feel like you’re about to have a panic attack, try to distract yourself as soon as possible. Do anything that comes to mind: wash the dishes, do a crossword puzzle, watch a DVD. Use any means possible to distract your attention from the oncoming panic. This will calm you down and prevent the attack.

When a panic attack starts to begin, stop what you are doing, sit back, and start taking slow, deep breaths. Use your nose to inhale so that your abdomen rises for a count of five, and then exhale through your mouth for another count of five. After ten repetitions, you should feel significantly better.

TIP! If you have a panic attack, remember to remind yourself of exactly what is happening to your body. It is helpful to keep reminding yourself that a panic attack is merely your nervous system being over-stimulated, it cannot physically harm you.

Seeking professional help is the best course of action, but friends and family members can provide a tremendous amount of support, too. A counselor will help you to figure out the root cause of your panic attacks and will also provide you with some effective coping strategies.

Invite them over if at all possible for a face to face conversation. This will increase the speed at which the panic attack passes.

Panic Attack

When you are in the midst of a panic attack, give yourself permission to experience the feelings, instead of blocking them. Instead of putting your attention on the panic attack and the feelings associated with it, focus on how the feelings will soon pass. You absolutely must remain calm during a panic attack. Remaining calm can be accomplished by reminding yourself of the actual vs. conceived effects of serious anxiety, but fighting too hard can have the opposite effect.

TIP! In an effort to shorten the duration of your attack, breathing properly is key. Your focus should be on exhaling, as opposed to inhaling.

When you are trying to overcome a panic attack, you should try to think about calming things that are positive. Think logically and realize that the attack will end. Don’t let the situation control you.

Watch your anxiety levels closely. Keep your stress levels down by recognizing when you are getting agitated. By monitoring your anxiety level, you will be able to better control it. Your heightened awareness can help you, because you can control the panic attack before it gets overwhelming.

TIP! It’s possible to divert a panic attack. Your thoughts and feelings don’t have to determine how you behave.

Calm, measured breathing techniques are a great way to get through a panic attack. Concentrating on your breathing pattern will help you to distract yourself from the feelings brought on by the attack. Simultaneously, deep breathing helps by reducing your blood pressure and relaxing your body.

Try to talk yourself out of having a panic attack. Just because you are thinking something, doesn’t mean it has to happen. Understand what emotions are being caused by the attack and react in a completely opposite manner. It’s important to understand that you must not act on your negative thoughts, but choose to act in a positive manner.

TIP! Take advantage of your adrenaline surge during panic attacks, and use that energy to do some housecleaning, laundry or home decluttering. Not only will you be able to enjoy a clutter free living area that will enhance your feelings of relaxation, you will also have an outlet for your nervous energy.

Always be aware that it is withing your control to know what instigates a panic attack. It is possible that a past confrontation with another person causes you to panic whenever you are forced to interact with one another. You must be able to communicate your thoughts effectively; this allows you to remain calm and collected.

Panic Attacks

TIP! Figuring out what triggers an attack is a good step in handling it. If you are nervous about talking to someone who upset you, it can trigger an attack.

A child who has regular panic attacks should be talked to with concern. Panic attacks are often a symptom of other suppressed stressors that the child is experiencing in his or her life. Make sure your child knows that he or she can be open and honest with you.

Just because you suffer from panic attacks does not mean you are a flawed individual. The fact that you can endure them, actually shows that you are very strong! When or if you have your next attack, remember the advice given here and you should be able to handle it even better. They may even go away entirely if you keep at it.