Coping with Panic Attacks – Stop Panic Attacks from Affecting Your Life

Coping with Panic Attacks

Most of us feel anxious at times. The particular event that makes us feel anxious may be different for different people but most people describe that they experience an increased heart rate, butterflies in the stomach, sweating, jelly legs, tight chest and similar symptoms. While these symptoms, in an exaggerated manner, are what really define a panic attack too coping with panic attacks is a must in either case. However, unless the panic attack really starts to affect your life or disrupts it, there is no cause of extreme worry. While any sort of irrational anxiety or panic should be controlled, panic attacks that can cause a major change in life are the ones that need to be attended to immediately.

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Coping with panic attacks can be extremely difficult because while you may know that the panic is arising due to an irrational fear, you may not be able to control it on your own. Evening families of people who experience panic attacks need to understand the techniques of coping with panic attacks so that they can help.

The strategies of coping with panic attack can be short term and long term too. Short term strategies of coping with panic attacks consist of techniques that can help you manage the attack when it comes. These are method in which you can control the physical symptoms of the oncoming attack. Long term strategies of coping with panic attacks consist of psychotherapy and self suggestion; techniques that can help you get rid of your cause of panic.

Short term strategies for coping with panic attacks

-        Deep breathing helps in calming nerves. Take a deep breath and hold it for some time before you exhale completely.

-        Use a paper bag to breathe in and breathe out. If one is not available, cup your hands and use it as a bag and breathe slowly into it.

-        Keep telling yourself that it is fine and that what you are feeling is due to the irrational manner in which your mind is behaving. Constantly suggesting that all is fine can sometimes work wonders.

-        During a panic attack, you can start talking to someone. Don’t bother about what the person will think or what you should say or should not. Talking to someone can reassure you and also distract you from what is causing the panic in the first place.

-        Get busy and start doing something to take your mind off the specific event or impending event that is making you go crazy in the head. Focus on something else and most of all it is essential that you don’t keep thinking about the cause of the panic.

-        Make sure that you do not reach out for that cigarette or cup of coffee. These are likely to make the symptoms even worse.

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-        Change your diet to include nutritious foods that have vitamins. Start to workout everyday and you will realize that a healthy and fit body can fight back feelings of panic far easily than a tired and fatigued one. Avoid caffeine, smoking, too much sugar, processed food and eat regular meals.

-        Open up to someone and share your apprehensions and concerns with him or her. Don’t bottle up your feelings and think that people will laugh at the things you worry excessively about. Everyone has their worries and your may just be different from others. Confide in a friend, family member or a counsellor.

-        Understand the real cause of the panic attacks that you face and get to the root of the problem. Suggest to yourself that the symptoms that you notice are actually a false alarm by the body since there is actually nothing to worry about.

-        If all else fails, enrol yourself in a cognitive behaviour therapy session or a group therapy session to enable coping with panic attacks.

-        Some herbs like kava kava, valerian root and St. Jonh’s Wort are effective remedies for coping with panic attacks.

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