2961 918 Mind & Body Mental Health & Well-Being Stress Relief true Tue, 08 Apr 2008 07:40:33 -0700 /system/videos/0/61/29/2961.flv anxiety, anxious, attack, attacks, being, body, cope, coping, DIY, Do It Yourself, Essential Skills, health, Instructional, Learn to, mental, mind, panic, relief, stress, stressed, Tips, tutorial, well, well-being How To Cope With Panic Attacks http://www.howcast.com/videos/2961-How-To-Cope-With-Panic-Attacks http://www.howcast.com/videos/2961-How-To-Cope-With-Panic-Attacks/edit approved 134 640 480 <object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=2961"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=2961" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 13 Jordana_Giorgio http://img.howcast.com/system/thumbnails/2961/ppn_zeug_cope_panic_attacks_sd_xxlarge_maintained_aspect.jpg 4545 false false false 30018 1 29 Step http://img.howcast.com/system/thumbnails/2961/29.jpg Accept it Accept the fact that you are having an attack. Facing panic head on reduces its intensity.

]]> 30019 2 36 Step http://img.howcast.com/system/thumbnails/2961/36.jpg Be realistic Be realistic. Remind yourself that you are not in any real danger.

]]> 30020 3 42 Step http://img.howcast.com/system/thumbnails/2961/42.jpg Rate it Rate your level of panic on a scale of one to ten. Sufferers find that this simple exercise somehow makes an attack more tolerable.

]]> 30021 4 52 Tip When you have a calm, quiet moment, think about what triggers your attacks. If you understand what causes them, you might be able to reduce them.

]]> 30022 5 61 Step http://img.howcast.com/system/thumbnails/2961/61.jpg Breathe Take a few deep breaths. Place one hand on your chest and one on your stomach as you inhale deeply and then exhale slowly. The hand on your chest should barely move; the other should rise up and down.

]]> 30023 6 75 Step http://img.howcast.com/system/thumbnails/2961/75.jpg Visualize Now picture yourself in a favorite, peaceful place, like in the mountains or on the beach.

]]> 30024 7 82 Step http://img.howcast.com/system/thumbnails/2961/82.jpg Release tension Release tension by tightening each muscle in your body for approximately five seconds before moving on to the next.

]]> 30025 8 90 Tip If you begin to hyperventilate, breathe into a paper bag for about ten minutes. This will diminish your symptoms by raising your carbon dioxide levels.

]]> 30026 9 100 Step http://img.howcast.com/system/thumbnails/2961/100.jpg Join a support group Join a support group, where other sufferers can share their tips and techniques for coping with and conquering panic attacks.

]]> 30027 10 110 Step http://img.howcast.com/system/thumbnails/2961/110.jpg Consider therapy Consider getting therapy. Cognitive-behavior therapy is especially useful in helping panic attack sufferers learn to cope with their fears.

]]> 30028 11 119 Step http://img.howcast.com/system/thumbnails/2961/119.jpg Ask about medication Ask your doctor or therapist if you are a good candidate for anti-anxiety medication.

]]> 30029 12 124 Fact For unknown reasons, women have twice as many panic attacks as men.

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