Methods for Controlling Panic Attacks

When a panic attack seizes you out of the blue, what should you do? The moment you experience palpitation, shaking or trembling, nausea, or excessive sweating you probably are having a panic attack. Instead of succumbing to the fear that invades your mind and body, relax and take a deep breath and regulate your breathing until the symptoms subside.

Sometimes people do not accept they are having panic attacks. They dismiss it as nerves but in extreme cases, people are driven to seek help and the options available are medication and counseling. Both methods are helpful but have their disadvantages. Medications provide a brief respite from the symptoms but can have unwanted side effects whilst counseling takes time.

What can also help is to try to take control of your panic attacks right when they happen. Here are some ways you can help keep your panic attacks under control.

Take a deep breath, breathing through your nose or into a paper bag to avoid taking in too much oxygen and hyperventilating. Relax as you do so and remind yourself that this is a panic attack that you can take control of, and that nothing seriously wrong is happening. Don’t fight the attack, but instead “relax” into it and visualize a calming scene. The attack will not subside immediately, so don’t expect it to; simply focus on your relaxing scene.

Relax. Sit down and stay in your relaxing visualization, telling yourself that the panic attack is going to go away in just a few seconds. After that, things will be fine and you can go on with your day.Remind yourself that nothing is seriously wrong and that you are simply having an overreaction to adrenaline within your body. Don’t be embarrassed if you have a panic attack in public, either. More people than you realize suffer from these things, so you will certainly get a lot of sympathy. Simply focus on bringing the panic attack under control.

Also, tell yourself there is nothing wrong but your body is reacting to a persistent fear. Don’t let embarrassment overtake you if you are having a panic attack in public. Go through the motions to cope with the attack and lessen or get rid of the symptoms.

And regardless of who you are, get a physical checkup if you do begin to experience panic attacks. Oftentimes, panic attacks can be brought on by medication side effects or physical problems that have no other symptoms. Taking care of these causes can alleviate panic attacks with no further action.

If you are a hypochondriac, see a doctor and have a medical examination to allay your fears. Telling the doctor you are also having panic attacks can help him decide your medication or therapy.

Live a healthy lifestyle. Exercise, eat three square meals a day, and avoid alcohol and cigarettes. Exercise will burn off the additional adrenalin in your body because too much adrenalin triggers those panic attacks.

Again, it cannot be stressed enough that counseling can help you understand and gain control over your panic attacks in the long term. Once you understand why they happen come you can gain mastery over them, which goes a long way toward alleviating them altogether. Simply feeling in control once you know what’s causing your panic attacks and how to control them will help stop them from happening.