Tips For Panic Attacks: Strategies For Dealing With a Panic Attack

And how you can beat them

Here we'll discuss a set of tips for panic attacks that I've used to help me reduce the effects of the panic attack itself.

The symptoms of a full-blown panic attack can feel quite overwhelming and frightening.

Having a set of tips for panic attacks helped me quite a bit when experiencing a panic attack, or even prior to the onset of one.

I found that there were steps I could take to greatly influence how panic attacks affected me.

The key element for me in dealing with a panic attack was acceptance

Once the fear of the panic attack was released, it helped with both panic attacks being experienced as well as helped make future attacks easier to handle.

These tips are what have personally worked for me. Don't try anything listed here without talking to your doctor first.

For myself, acceptance, deep breathing, and just continuing about my daily routine (no matter how bad the anxiety or panic attack was) worked best for me.

Tips for Panic Attacks

1. If I noticed I was experiencing a panic attack, I'd accept the panic attack as it was, and then do my best to completely ignore it and go about my day as usual. I'd tell myself that "I have experienced this before, and I know am going to be ok."
2. I started using relaxation techniques to induce the relaxation response. In particular, focusing on breathing deep, slow, controlled breaths.
3. I'd splash cold water on your face, or have a cold shower.
4. I'd also try and use any other relaxation techniques that worked for me. I'd visualize myself in Hawaii (or any other place I loved), laughing and enjoying a refreshing drink on the beach.
5. I'd watch a funny movie or television program. Laughter is always good. I found that having a sense of humor about panic attacks can greatly alleviate them.
6. I practiced and created affirmations such as "I am perfectly healthy" and "I am poised, relaxed, and confident.", and I would say those affirmations if I was feeling anxious.
7. I'd go for a brisk walk with a friend. Talking about something light-hearted and funny.
8. I would do my best to think "let go", and "release". Picturing myself letting the experience go and it dissolving.
9. I would Stretch. For me, stretching is a powerful tool that aids in relaxation.

The main goal was to begin learning acceptance

I found if I tried to "run away" from panic attacks, they tended to get worse.

However, do not confuse this with distraction. Distraction was a powerful tool for both stress management as well as dealing with panic attacks. What I'm talking about here is avoiding certain situations or things where I might have had an attack, or in tensing up and wanting the experience I was having to go away.

I found if I avoided certain situations, or tried to "avoid" the attack, it was likely to be much more difficult.

By learning to accept the panic attack as it was, as well as embracing things that I might have feared may cause a panic attack, I had started on the path to being panic-free (even though I didn't know it at the time).

Once I dissolved any fear I had about having a panic attack, the power it had was greatly diminished.

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