How To Cope With Panic Attacks
- April 8, 2008
- 9,375 Views
Writer
Chris_Kish
Music
Matt Wiggers
Voice Over Artist
Peter Coleman
You can’t always get rid of panic attacks completely, but you can learn to live with them.
You Will Need
- Acceptance
- Deep breathing
- Visualization
- Muscle-relaxation exercises
- A support group
- A cognitive-behavior therapist
- Anti-anxiety medication
- A paper bag
Step 1: Accept it
Accept the fact that you are having an attack. Facing panic head on reduces its intensity.
Step 2: Be realistic
Be realistic. Remind yourself that you are not in any real danger.
Step 3: 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.
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.
Step 4: 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.
Step 5: Visualize
Now picture yourself in a favorite, peaceful place, like in the mountains or on the beach.
Step 6: Release tension
Release tension by tightening each muscle in your body for approximately five seconds before moving on to the next.
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.
Step 7: Join a support group
Join a support group, where other sufferers can share their tips and techniques for coping with and conquering panic attacks.
Step 8: Consider therapy
Consider getting therapy. Cognitive-behavior therapy is especially useful in helping panic attack sufferers learn to cope with their fears.
Step 9: Ask about medication
Ask your doctor or therapist if you are a good candidate for anti-anxiety medication.
For unknown reasons, women have twice as many panic attacks as men.
Something wrong? Report this How-To
Comments (8)
my sister's x boyfriend had panic attacks. he was soon dumped.
over 3 years ago by KatieL
Not sure of the situation with your sister and the Ex, but my first thought is that she or perhaps just you- being the one who commented above- should have made an attempt to be more understanding of what was going on in this guy's life.
i had my first panic attack in november and it was terribly frightening. i have dealt with generalized anxiety since i began law school 2 years ago, but never in my life had i experience something so traumatizing. since november, i have tried to prepare myself for this semester's exams (which start next week) knowing that i will face the same physical effects that i felt before.
my hands and face become numb, to the point that my finger tips are useless when attempting to type. my vision become completely blurred, as if i am wearing glasses for a person who is near blind. my throat feels like its closing, making it difficult to swallow and breathe. i shake as if i am freezing, but my body sweats. my heart pounds as if i'm running a race, but my legs won't carry me 5 feet without feeling like i will pass out.
once it starts it cannot be stopped. the fear that it will happen and knowing that its coming on makes the intensity even worse. i was prescribed Zanax for emergencies- like having a panic attack during an exam... and i had to