Content

• To step
• Part 1 of 3: Dealing with a panic attack when it happens
• Part 2 of 3: Dealing with fears
• Part 3 of 3: Seeking help
• Tips

Everyone is scared from time to time, but when you have a panic attack, you feel like you are losing control. A panic attack usually comes on unexpectedly, as a violent outburst of fear and anxiety. It feels like you are losing control at that moment and like you cannot counter an attack in the future. You may suddenly feel that you are no longer able to function normally, that you are suffocated or that you may be having a heart attack. Events like this can be debilitating and prevent you from enjoying life. By learning more about what a panic attack is and how it can affect your life, you are taking the first step towards coping with it. Once you understand the nature of your panic attacks, you can learn techniques for coping better so that you can regain control of your life.

To step

Part 1 of 3: Dealing with a panic attack when it happens

1. Take a deep breath. When you are in the middle of a panic attack, it is difficult to breathe naturally. The best way to get through a panic attack is to focus your attention on your breathing. Focusing on your breathing and trying to breathe deeper will help you relax and reduce the panic attack. Conscious breathing can end a panic attack and make it happen less often.
   • Take a moment to become aware of the air flowing through your nose or mouth to your lungs through your air pain. After a few breaths, try to notice other body sensations associated with breathing. By becoming more aware of the subtle feelings in your body, you can have more influence on how your body reacts during emotional outbursts.
   • Practice taking a deep breath first when you are calm, and don't panic. Practicing it in a safe, quiet environment will help you prepare for a panic attack or severe anxiety. Practicing deep breathing can help you relax and get through a panic attack.
2. Stick with it. Whatever you are doing, try to focus on it. When you drive, focus on the feeling of your hands on the steering wheel and your body making contact with the seat. Try to focus on your feelings and listen to the sounds you hear. If you are alone, sit down. Feel how cold the tiles are on your skin or how soft the carpet is. Concentrate on the sensations your body feels: the fabric of your clothes, the weight of your shoes on your feet, or your head leaning against something.
   • Try to keep thinking rationally. Allow yourself to think clearly. Don't start judging right away ("I can't believe this really happened, it's so embarrassing"), but allow yourself to acknowledge that you are okay, and that nothing has happened that is life-threatening.
3. Identify the physical symptoms of the panic attack. A panic attack can come on very suddenly: one moment there is nothing wrong, and the next you are convinced that you are dying. Because the symptoms of a panic attack can sometimes resemble those of a heart attack or stroke, some people think they are having a heart attack when they are actually experiencing a panic attack. You will not pass out or have a heart attack from a panic attack. Symptoms of a panic attack can include:
   • Dyspnoea, difficulty breathing
   • Palpitations
   • Intense chills or hot flushes
   • Trembling or shaking
   • Blurred vision
   • Feeling like you are choking
   • Bad stomach ache
   • Headache
   • Chestpain
4. Watch for stressors. A panic attack is more likely to occur during stressful events, such as the loss of a loved one, or an important event such as going to college, getting married or having a child, or psychological trauma such as when you are robbed. If you have recently experienced stress and are a somewhat anxious person, you are more likely to have a panic attack.
   • If you've had a panic attack before and are experiencing a stressful situation, know that you are more likely to have another panic attack. Take the time to take extra care of yourself.

Part 2 of 3: Dealing with fears

1. Keep stress under control. Don't let stress build up in your life. Keep stress in check by doing things every day that will help you release stress. That can be yoga, meditation, sports, drawing or other things that can help you get rid of stress.
   • A very good way to manage stress is to get enough sleep, between 7 and 9 hours a night. Then you can deal better with stress in daily life.
2. Practice progressive muscle relaxation. Relaxation exercises can help you deal with stress and anxiety on a daily basis, and they can help prevent long-term anxiety. To practice muscle relaxation, lie down and relax your body. Now always contract and relax your muscle groups one by one. Start with your right hand and forearm by making a fist and then relaxing again. Continue with your right upper arm, your left arm, then your face, jaw, neck, shoulders, chest, hips, right and left leg, and your feet. Take your time and feel the tension in your body dissolve.
3. Expose yourself to panic symptoms. After you experience a panic attack, some people become afraid of the panic attack itself. This can lead them to avoid situations where they may panic. You can reduce the anxiety by exposing yourself to the symptoms. If you have recurring panic attacks, you may begin to recognize the body signals associated with these attacks, such as a tight throat or shortness of breath. If you notice these signs, remind yourself that a panic attack is not dangerous for your body.
   • Practice holding your breath, breathing shallowly, or shaking your head. Imitate the symptoms you experience and keep them under control. Now you see that you are okay and it can't hurt.
   • Do this in a safe environment so it is less scary if it happens uncontrolled.
4. Get plenty of exercise. Exercise is good for your entire health, of course, but there is also a strong link with controlling panic attacks. Since panic attacks are related to physiological effects related to heart functions, such as rising blood pressure or reduced oxygen levels - the effect that a panic attack has on your body can be reduced with the help of cardio training.
   • Go for a run or a walk, take a dance class, or try some martial arts. Do something you enjoy and get moving!
5. Avoid stimulants. Do not try to use nicotine or caffeine, especially in situations that have triggered a panic attack before. Stimulants speed up your physiological processes, which can make you more likely to have a panic attack. They also make it harder to calm down once you have a panic attack.
   • For example, if you've had a panic attack before and are someone who is usually scared to meet new people, skip that cup of coffee before you go on a date.
6. Consider an herbal remedy or supplement. If you have mild anxiety (not a severe panic attack) you can try supplements such as chamomile or valerian, which may reduce mild anxiety. Before taking it, make sure it doesn't affect the way other medicines work and read the directions on the package. There are also other supplements known to relieve the effects of stress and anxiety. These include:
   • Magnesium. Ask your doctor if you have a magnesium deficiency, as this makes it more difficult for your body to deal with stress.
   • Omega-3 fatty acids. You can take a supplement such as flaxseed oil. Omega-3 fatty acids seem to reduce anxiety.
   • Gamma Aminobutyric Acid (GABA). If you are deficient in this acid, which is a neurotransmitter, you have a harder time controlling your nerves, you get headaches and palpitations. Take 500 to 1000 mg of GABA per day, or eat more broccoli, citrus fruits, bananas and nuts.

Part 3 of 3: Seeking help

1. Undergo cognitive behavioral therapy. If you want to be treated, find a therapist who provides cognitive behavioral therapy. Your therapist will help you identify useless thought patterns that can lead to fears or dysfunctional responses, as well as the possible triggers for your panic attacks. Gradually you are exposed to the specific conditions that make you feel scared or uncomfortable. This can make you less sensitive to the fear. In cognitive behavioral therapy you train your thoughts and your behavior so that they support you and do not cause you problems.
   • When you combine cognitive behavioral therapy with breathing techniques, you have useful tools to calm yourself down when you panic and focus on what else is going on in that moment.
2. Identify situations where you panic. You can list all the situations in which you have a panic attack. That can also help you identify when you think you might be having a seizure. In this way, you are prepared to apply techniques such as gradual exposure (cognitive behavioral therapy) and conscious breathing.
   • Being proactive about your panic attacks can help you feel more in control and temper the effect a panic attack has on your mood and behavior.
3. Tell people close to you that you have panic attacks. Explain the situation as clearly as possible. If you find it difficult to describe the attacks, print out information about panic attacks from the Internet and let them read it. This can be helpful for people who have never had a panic attack themselves, so that they understand better what it means. People who love you will appreciate knowing how you feel. You will be surprised at how much support you can get from them, and how helpful that support can feel.
   • A strong social safety net appears to be essential in dealing with stress, especially in the case of anxiety disorders.
4. Talk to your doctor about medications. Medicines such as tricyclic antidepressants, beta blockers, benzodiazepines, and selective serotonin reuptake inhibitors can significantly reduce the risk of new panic attacks. Talk to your doctor about whether any of these types of medications may be right for you.
5. Look at your family history. Panic attacks and anxiety disorders often run in families. Getting to know your family history will help you understand what triggers your family members' fears, how they deal with them, and what you can learn from their experiences.
   • Don't be afraid to ask your family members about their experiences with fears. Try to have an honest conversation with your family about fears so you can better understand what's going on with you.
6. Realize that you are not alone. Remember that many people have a panic attack every day. In 2011, the number of people aged 18 to 65 with an anxiety disorder was estimated at 1,061,200 (410,600 men and 650,600 women). The number of people who have ever had a single panic attack is probably much higher. Many of these people seek help from a support group.
   • If you would like to talk to other people who also suffer from panic attacks, don't be afraid to go to a support group so you can share your story.

Tips

• When you feel better, help others who suffer from fears. So many people are scared, so tell them your story. You can help others by talking about it and sharing experiences.
• Calm down and think about positive things. Listen to soothing sounds of nature or take a nap.
• Know that it is only temporary.
• Drinking a glass of water may also help.
• Don't reach for alcohol or drugs to deal with it. That only hinders healing and makes the problem worse. Accepting, getting professional help, and educating yourself are much more productive.