Helpful Tips for Panic Attacks

Panic attacks are intensely frightening and can dominate your life if they occur regularly. There are three main areas you need to focus on in order to reduce the severity of the attacks and tackle the root of the problem to prevent reoccurences.

Have a plan

If you are having frequent panic attacks the first thing you need to do, before attempting to treat your panic disorder, is put a plan in place for when those attacks happen. This will help manage the severity of the attacks.

Practise calming breathing techniques as hyperventilation can worsen the symptoms and sustains the attack. One trick to overcoming hyperventilation is the 7:11 breathing technique. Sit down, if possible, and try to focus solely on your breathing. Mentally count to 7 as you breathe in, then slowly exhale for a count of 11. Practise this on a daily basis rather than only attempting this during a panic attack, as it will be much more successful if the technique feels second nature to you. The breathing into a paper bag method is also favoured among some panic attack sufferers, and works by increasing carbon dioxide levels.

There are natural remedies available for use during panic attacks, such as Bach's Rescue Remedy. While there is very little scientific evidence to prove that this treatment works, the mere ritual of taking it can make the sufferer feel like they are in control, thus having a calming effect and diminishing the attack.

Knowledge is power when overcoming panic attacks

The roots of a panic disorder, which lead to the first attack, can be anything from a traumatic life event to a sustained period of stress. But a likely part of what perpetuates the disorder is the fear of further panic attacks, which creates a positive feedback loop in the brain. Worrying about the possibility of another attack leads the sufferer to over analyse every physical sensation or avoid certain situations, which causes constant anxiety and raises the risk of a panic attack actually occurring.

Therefore , a big part of overcoming a panic disorder is gathering as much information as possible about it. Removing the fear of the unknown will give you more control, reducing the anxiety and lessening the chance of further occurrences. Find out why panic attacks happen, how the body reacts and what your treatment options are. Once you realise that panic attacks are extremely common, are not life threatening, are not a sign you are losing your mind and that they are very treatable , you may still worry about the next attack but probably not to the same extent.

Good sources of information are your doctor, the internet, books and online courses. Panic attacks cannot be totally cured – you may reach a stage where you are no longer having them, but if you allow your mental state to slip there is always the risk of a reoccurrence. If you feel you are relapsing to an anxious state or have been going through a stressful period it is a big benefit to have a book or e-course to hand to give you back that feeling of control and prevent panic attacks.

Lifestyle changes can make a difference

Unless your panic attacks are caused by a reaction to a certain medication or similar physical cause, it is likely that you need to tackle the cognitive element of your panic attacks to overcome them. But there are also changes you can make to your daily life to lessen the risk of them occurring.

Any habits which influence a healthier lifestyle are a positive step towards treating a panic disorder as you are much more likely to be anxious or stressed - and therefore at greater risk of panic attacks - if you are tired or rundown. Ensure you are getting enough sleep, exercising in moderation, eating a fairly balanced diet and not binge drinking. A healthy diet is particularly important as magnesium, calcium and vitamin B12 are linked to reducing panic attacks.

Stimulants such as caffeine or non-prescription drugs increase your heart rate and increase the odds of a panic attack. Cut back on these as much as possible.

Panic attacks are much more likely to occur when stress levels are high so anything that combats this will help cure a panic disorder. Exercise and meditation are both effective in reducing stress. If you have a hobby, it is important to set aside time to focus on that. Immersing yourself in something you enjoy takes the focus off your anxiety and helps you relax.

Please select an article from the menu to the right to find out more about treating your panic attacks.