The following ten tips for panic attacks are all simple, but rather effective ways of dealing with the disturbing and sudden onset of fear that for some of us, may occur at any time, even as we sleep. Some panic attacks may be due to certain phobias or irrational fears, while others have no apparent cause or reason.
1. The Proactive Approach: Taking a proactive approach when dealing with panic attacks is the first step toward stopping or reducing the number of episodes experienced. Be involved with your treatment, aware of how you deal with anxiety, and how your body reacts to certain situations.
2. Living a Healthy Lifestyle: Getting an adequate amount of sleep as well as following a healthy diet and regular exercise may be helpful ways of reducing panic attacks, or episodes of anxiety and fearfulness.
3. Avoid Stimulants: People who are prone to having anxiety and panic attacks should avoid the use of stimulants, including alcohol, caffeine, and drugs such as cocaine. Any of these substances are likely to make symptoms considerably worse, or may actually be the cause of panic attacks.
4. Positive Affirmations: Some people who suffer from panic attacks find that silently repeating simple, but positive affirmations help to keep their racing thoughts in order. Some calming phrases you may want to try yourself include:
- I am overreacting.
- I am calm and in control.
- I am safe.
- I will find peace.
- I will not let my emotions control me.
5. Deep Breathing: Besides the reassurance that comes from positive affirmations, slowing down one's breathing and consciously taking deeper breaths may help you to relax and be in better control of your emotions. Breathe in deeply, exhaling through the mouth as if blowing out a candle, while telling yourself that your reaction to whatever the situation is imagined, and that you are in complete control of your thoughts and actions.
6. Support Groups: While not for everyone, consider joining a support group that deals exclusively with panic disorders to meet with and discuss relevant issues with other like-minded people who understand what you're going through.
7. Drug Therapy: Two types of drugs are used to treat panic attacks and minimize symptoms. Anti-anxiety medications known as benzodiazepines may be used on a short-term basis to avoid any chance of addiction or dependence. The most commonly used medications for treating panic attacks belong to a class of anti-depressants referred to as selective serotonin reuptake inhibitors (SSRIs).
8. Try Behavioral Therapy: Behavioral therapies involving various techniques for relieving stress and anxiety may also be used in conjunction with medication. Methods such as learning to use visual imagery and different relaxation techniques can be self-taught, or learned through the guidance of a counselor or therapist.
9. Work with Your Healthcare Provider: Your doctor should be notified if panic attacks are interfering with your normal activities such as work and personal relationships. If someone has an episode while out in public, while driving, or in a crowded shopping mall, they may then try to avoid similar situations in the future in hopes of warding off another attack. Eventually, after repeated avoidance, levels of anxiety increase and may progress to the point where the person develops agoraphobia, causing them to be unable to leave their home at all.
10. Be Patient: When dealing with the stress of panic attacks, it's important to remain patient, as treatment may take several weeks to be effective, particularly if it involves the use of medication. Expecting a miracle overnight will only cause disappointment, and possibly more anxiety.
