Coping With Panic Attacks

Learn How To Deal with Anxiety And Panic Attacks

Panic or distress is a state of mind that is characterized by uneasiness or worry, and affects the emotional, cognitive, and behavioral aspects of a person. Anxieties are different forms of fear and may manifest through mental apprehension, physical tension, and even physical symptoms. There are two kinds of anxiety disorder, and these are the phobic disorder, and the panic disorder.

To overcome apprehension or stress, some people choose to attend stress management classes. However, there are some relaxation techniques and tips you can try at home when dealing with panic attacks:

  • Preventing Apprehension and Fear– You’ve probably heard the saying “stay in the present”.  Because anticipation can fuel your anxieties you should try to focus on what is happening right now and not worry about past or future concerns that may or may not arise.  Focus on whatever the current task at hand is.  Worrying about things that are out of your control will only cause your anxiety to spike or peak.

Cope With Panic Attacks by Identifying The Symptoms

Simply knowing what the symptoms of a panic attack are will actually help you feel more in control of your situation. Upon understanding what you are going through is merely some anxiety and not something more serious or life threatening like a stroke or some debilitating medical problem, you will be better able to concentrate on methods to calm down.

Having the ability to identify the symptoms for what they are will better assist you in choosing the best course of action to handle the situation.  These are some of the common symptoms associated with panic disorders.  It is important to note that these symptoms may also be associated with other serious medical conditions and proper diagnosis should be done by a medical professional.

  • Feeling Short of Breath
  • Rapid Heart Rate
  • Feeling Faint or Dizzy
  • Breaking out in a sweat
  • Feeling Weak or Exhausted
  • Nausea
  • tightness in chest mimicking chest pain
  • Muscle tension
  • Numbness or Tingling in the extremities
  • Cold or Hot Flashes
  • Thoughts of losing your mind
  • Apprehension or fear of dying
  • Acceptance– most people with distress disorders don’t realize that some apprehension is a good thing, it helps us stay alert and ready for what is coming.  If you realize you are having a panic attack, accept it and tell yourself this is normal and it will go away soon.  If you resist your fear it will only add an additional anxiety to your situation.  Some experts believe that embracing the symptoms you are experiencing can actually help relieve stress.  How?  Because when you accept the fact you are having a panic attack you have gained control and become more focused on these symptoms rather than what might happen next…Ultimately realizing that even though you may be anxious, you are still perfectly capable of accomplishing whatever it is you are doing at that moment.
  • Go Outdoors– If you feel you like the world is closing in on you, try going outside to a park or some other peaceful place that is open and relaxing.  This can be very effective and will get rid of those feelings by helping you gain control.

Here is another surprisingly effective way of dealing with anxiety…watch and relax!


  • Practice Breathing and Other Relaxation Methods: If you sense you are about to have a panic attack there are some breathing and relaxation methods that can help calm you down.  Try to spend about 15 minutes per day implementing these techniques and you will eventually master the ability to control anxiety.
    1. Deep Breathing – Try taking deep breaths through your nose and hold it for a count of five then breath out through your nose slowly while counting to five. Concentrate solely on your breathing until you begin to feel relaxed.
    2. Progressive Muscle Relaxation (PMR)– Originally discovered back in the 1920’s by doctor Edmund Jacobson who theorized there was a direct correlation between muscle tension and stress or anxiety.  Jacobson believed that if your body is relaxed your stress will fade as well.  Try contracting a large muscle group such as your quadriceps and hold it for ten seconds then relax letting your legs go completely limp.  Do a few cycles of this while focusing on the sensations during each contraction and relaxation.
  • Understand That You Are Going To Be Okay: YOU ARE NOT SICK. You have to realize that you are not physically or mentally ill, and that is the truth.  The symptoms of panic attacks are mostly caused by chemicals being released within the body and it will take a little time for them to subside. Eventually you will become more relaxed and those feelings will be gone.

Practice using these methods and eventually you will learn how to control anxiety and prevent panic attacks from ruling your life!

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