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Step 1
Relax by doing at least 10 to 20 minutes of deep breathing and relaxation exercises a day. Follow a video, or just work on your own by finding a quiet place and time of the day that you can sit to unwind, relax and think about nothing.
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Step 2
Join an anxiety and panic disorders group for support from others who deal with the same problems. The Anxiety Disorders Association of America has a website with many resources available.
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Step 3
Exercise regularly each week. Even walking, or any aerobic activity, that raises your heart rate for at least 20 minutes can help reduce the stress related physical ailments and anxiety problems.
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Step 4
Seek a professionals help. Find a therapist you feel comfortable with and talk to them about your problems. Ask for help in developing a strategic plan to reduce stress when you feel triggers starting to form a panic attack.
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Step 5
Tell your doctor all medications you are currently taking, both prescribed and over-the-counter. Some medications taken at the same time can cause anxiety and added stress which result in more frequent panic attacks.
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Step 6
Take any medications prescribed to you by the doctor. A therapist may prescribe an antidepressant or other drug to control anxiety or help reduce triggers to your panic attacks.
