Instructions

• 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.
• 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.
• 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.
• 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.
• 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.
• FACT: For unknown reasons, women have twice as many panic attacks as men.

You Will Need

• Acceptance
• Deep breathing
• Visualization
• Muscle-relaxation exercises
• A support group
• A cognitive-behavior therapist
• Anti-anxiety medication
• A paper bag