Panic attacks are intense episodes of fear and terror. The fear is generally unwarranted, but not less real. Unjustifiable fear makes coping with a panic attack difficult. To cope with a panic attack, individuals must be prepared.
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Difficulty:
Moderate
Instructions
1
Make an appointment with a therapist or counselor who specializes in Anxiety Disorders. A good therapist can help you practice and perfect the techniques to manage panic attacks.
2
Recognize your panic attack symptoms and determine what causes the anxiety. Learn deep breathing and relaxation exercises. Use them daily.
3
Write down the following on a 3x5 card: a panic attack cannot--cause a heart attack--cause me to stop breathing--cause me to faint--cause me to lose my balance--make me go crazy--cause me to lose control of myself. Carry this card with you at all times.
4
Write down on the same card a coping statement, such as "I can be anxious and still deal with this situation," or "This anxiety won't hurt me--even if it doesn't feel good."
5
When you have a panic attack, use your coping methods to ride it out. Allow your body to feel the sensations, while understanding you will be ok.
Tips & Warnings
Practice deep breathing and relaxation daily. See the Anxiety and Phobia Workbook for more suggestions that are detailed.
Talking with others about your condition; having a confidant is an important way to cope with panic attacks.
You cannot over prepare for a panic attack; the more you have in your arsenal the better you will be able to cope.
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