Tips for coping with Panic Attacks

Tips for coping with Panic Attacks

Panic attacks are another one of those “not so wonderful” medical issues that some people have to deal with in their lives. The estimate is that at least one in ten people will have a panic attack at some point. Although panic attacks are not dangerous to your overall health, they are extremely scary. Do you know any of the most common tips for coping with panic attacks for your benefit or to help someone you know?

Some tips to avoid panic attacks include:

• Your lifestyle could be the culprit. Exercise regularly, eat regular healthy meals, avoiding processed food, avoid alcohol, and don’t smoke.
• Have an outlet for your emotional ups and downs. Find someone that you can confide in and talk with comfortably.
• Learn to relax. Take 20 minutes each day and close your eyes, breathe slowly, and take deep breaths. Note any tension in your body and relax those areas – let the tension melt away. Slowly let your entire body relax, working from your feet up to your head.
• Eliminate as much stress from your life as possible.

When you find a panic attack starting or are having a panic attack the following are some and tips for coping with panic attacks:

• The onset of a panic attack involves breathing rapidly and the feeling like you can’t catch your breath. Try to make yourself breathe slowly, take a deep breath and count to seven then exhale slowly. Take a few normal breaths, and then repeat.
• Try breathing into a paper bag or into your cupped hands.
• Go with the flow – meaning, don’t try to fight the symptoms as this will only increase your adrenaline and make the panic attack worse. Accept your feelings and let your body play its tricks while you concentrate on imagining yourself floating over them. Know that the panic will eventually subside.
• During a panic attack, try to shift your focus to outside of yourself. Try to focus on something else like music or something that you enjoy.
• Keep telling yourself that the symptoms are just your over-sensitive nervous system, that they are temporary, and aren’t harmful to you.
• Avoid any stimulus from your surroundings. Lower your gaze to avoid bright lights, and loud noises.

I know this is easier said than done, but with practice you may be able to have some control over the panic attack. The most effective tip for coping with panic attacks is to shift your focus to something pleasant, move around, and don’t focus on the symptoms.