How to Stay Strong During A Panic Attack

Having a panic attack is when you have a sudden feeling of fear or terror, that occurs suddenly without warning. Coping with panic attacks can be very difficult. By recognizing the symptoms and learning how to control them. You will be able to control the attacks.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Control
• Proper breathing techniques
• Facing your fears

1. By recognizing the symptoms of a panic attack, you will be able to prepare yourself for it. Some of the symptoms are: Difficulty breathing, dizziness, a choking sensation, profuse sweating, heart palpitation, trembling and nausea.

2. 
   Controlled breathing

   One of the most effective methods that can be used, during a panic attack is, controlled breathing. Slowly take a deep breath, hold your breath for at least 5 seconds, exhale slowly through your mouth.

3. When you feel like you are going to have a panic attack, stay calm. You can even calm yourself by telling yourself, that everything is going to be alright.

4. 
   The elevator

   You can help to control your panic attack, by facing your fears. Say for example, you are afraid of elevators. Everytime that you have to go in to elevator, prepare your breathing technique and calmly talk to yourself (not out loud). You will gradually notice, that each time you take the elevator, your panic attack is more milder.

5. Muscle relaxation is another effective method. Choose a quiet place to do this. Tighten the muscles in your forehead and hold it for 4-5 seconds. Slowly relax the muscles. You can also try other muscles too, such as your fist. Make a fist with both hands, as tight as you can. Hold it for a few seconds, then relax your body and open your fist.

6. Consult your physician for treatment, if these techniques are not working for you. Once you get treatment, still use these techniques along with it.

Tips & Warnings

• Remember that a panic attack will not hurt you unless you give in to it.
• Talk to your doctor about your panic attacks so that he can find the best treatment for you.
• Don't give in to panic attacks, learn to control your panic attack, don't let it control you.

[brate]

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[Cateeto]

on 8/20/2008 Very helpful advice.

[klnygaard]

on 8/19/2008 good info--Continuous self talk is also helpful

[oneloved]

on 8/19/2008 Controlled breathing is very helpful!

[acole]

on 8/19/2008 Good info.