How to Control Panic Attacks

It may seem ironic to be reading an article on how to control panic attacks. After all, one of the primary symptoms that panic attacks produce is a feeling like things have quickly become out of control. Rapid heartbeat, sweating, shortness of breath and persistent irrational fear can produce a state which makes sufferers feel like the world they know is quickly unraveling.

It can be very frightening, but while the onset of panic attacks may be difficult to prevent; regaining control of the panic attack once it has begun is very possible with the right technique.

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Many people believe, in error, that there are only two ways to control a panic attack: medication, aimed at dulling the senses, and avoidance of any situation which seems potentially stressful or threatening. Both of these techniques are not only the most ineffective, they can be absolutely counterproductive, perpetuating the very panic one is trying to avoid.

Using medication alone to control panic attacks may work wonderfully initially, but over time the body will become dependent on the medication for managing symptoms. The body will, in effect, relinquish its own responsibility to cope with the panic attack.

Avoidance is also an ineffective strategy. While it may briefly help control the onset of panic, it is impossible to avoid everything, and soon panic attack sufferers will begin to feel imprisoned, unable to perform even the simplest routines.

If this news seems disheartening, fret not. You can learn how to control a panic attack and there are several natural methods which have worked with great results. The first thing to remember is that, while certainly frightening, panic attacks are not a threat to your health. Despite the way this panic makes you feel, you are going to be fine. The trick lies in convincing your body and mind that everything is going to be okay as well, thus bringing your symptoms under control. Below are two very effective methods you can employ during a panic attack to take back that control.

Breathe To Control Panic Attacks

Learning how to control panic attacks may be as simple as the breaths you take. Symptoms like sweating, heart palpitations, shortness of breath and dizziness become profound during a panic attack, and it may feel like you are having a heart attack. In fact, thousands of people rush themselves to the emergency room each year with that exact fear, only to have a busy and annoyed doctor dismiss the possibility.

So why does it feel like that? The physical symptoms of a panic attack are the body’s natural response to hyperventilation. Hyperventilation is the process of breathing rapidly and shallowly through the mouth. This leads to an excess intake of oxygen, a drop in carbon dioxide levels, and eventually the scary symptoms of a panic attack.

To get these symptoms under control you will need to focus on your breathing. Concentrate on taking measured breaths in which you inhale through your nose and exhale through your mouth. Focus on nothing else but your breathing, taking deep relaxed breaths until the symptoms begin to diminish.

Control You Fear By Talking to Yourself

When panic strikes, it can make you feel out of control, and it may even have you convinced that you are losing your mind. This irrational fear is a hallmark of panic disorder, and giving in to this feeling can only enhance the symptoms and prolong the duration of the attack. Instead of relinquishing control, try and talk yourself through it with phrases like:

• Panic attacks cannot cause heart attacks
• No one has ever died from a panic attack
• Panic attacks do not cause fainting
• I am not going crazy

It may sound silly, but learning how to control panic attacks, may be as simple as using this type of reassurance. Simple mantras like those above, used in combination with deep, measured breathing can help stop a panic attack in its tracks, and may even prevent the onset of one completely.

CLICK HERE To Learn How To Control Your Panic Attacks