How to Fight a Panic Attack

Fear is something everyone has to deal with in life from time to time. It's important to face fears, however, because when fear overwhelms you, it can immobilize you. No one likes to be controlled by fear. When people are controlled by fear, it keeps people from moving forward in life. There are several things that can be done to overcome fears when it overtakes you and results in a panic attack.

Instructions

Difficulty: Easy

1. Recognize the attack for what it is. You have had attacks before. Therefore, you already know that you are not going to die. You must also come to grips with the fact that you always get through every attack and you will get through this one as well. Having this mind set will help lessen the effects of the attack.
2. Go easy on yourself. People who suffer from phobias and fears, are generally perfectionist who are very hard on themselves. Try not to be so hard on yourself.
3. Renew your mind. Know that everyone makes mistakes and it is perfectly okay to make mistakes.
4. Start slow and begin to face the area of your fears. Remember, don't be hard on yourself if you don't master your fears all at once. Give yourself credit for working on it.
5. Recite positive words. Instead of speaking negative words in relation to your fear, recite positive words. For example, if you have a fear of dogs and you think the dog will attack you, don't say "That dog is going to attack me"; instead say something like, "That dog is well secured, tied up and can't get away."
6. Avoid Caffeine products such as coffee, tea, chocolate and various soft drinks. People who suffer from phobias and repeated panic attacks may be affected negatively by caffeine.
7. Exercise. When people experience panic attacks, they have an excessive amount of adrenaline in their bodies. Therefore, it's a good idea for them to move about and burn up the adrenaline; walking is an option.
8. Tense and release your muscles. If you're limited to moving exercises, use your muscles by tightening and releasing the large muscle of your thighs. Tensing up and releasing the muscles in a rhythmic fashion, will burn up adrenaline in the body as well.

Tips & Warnings

• Don't give up!
• If at first you don't succeed, try and try again (until you do)