by S.A.Robb

Created on: February 21, 2010

How to Manage Panic Attacks

If you suffer from Panic Disorder or any other sever anxiety disorder that causes you to have a panic attack I know you have heard the words don’t panic.  Problem is those are just words and, they don’t help.  In fact they most likely make you mad and feel as if people don’t understand you.

If you want to manage your panic attack successfully the first thing you need to know is that you are not going crazy.  This is one of the most feared symptoms of a panic attack.  People think that they are going to lose their mind, or go nuts right there in public.  NO ONE has ever gone crazy from a panic attack, look it up.  The feeling will pass and it will pass a whole lot sooner if you learn to tell yourself during the attack that you are not going crazy.

What helps with being able to do this is breathing.  Sound too simple? Deep breathing is the body’s best way to help you relieve stress.  You need to practise your breathing; it needs to be deep enough that you feel it in your belly.  Short deep breaths are of no help.  Try practising ten deep breaths at a time and see how you feel.  While you are doing this keep a mental chant going in your head that you are fine.

I’m having a heart attack! That is another common fear in people who are having a panic attack.  You get so stressed out that you feel like you can’t breathe, like an elephant is sitting on your chest.  Another fact, NO ONE has ever had a heart attack from a panic attack.  Your whole body stressed out and it seems to radiate in the chest area.  That is why deep breathing is so important.  It forces your chest to move and expand as you inhale and exhale.  This helps to loosen up the muscles and release all the tension in your chest.

I can’t get out of here! Another symptom is the feeling of being trapped.  The need to have an escape route or exit plan.  You want to be able to leave when you want and if you feel trapped in any way, be it a friend is driving or the door is closed, just remember you CAN leave.  There are no ropes binding you.  If your panic attack is that bad and breathing does not help.  Simply tell your friend, or if you are alone go out that door.  Get some fresh air.  As soon as you start to head to the place where you feel safest you will notice an immediate change in the level of your anxiety.

Now there are many other things that can help one manage panic attacks such as exercise, meditation, therapy, medications, and what not. What is listed above is meant to help those who are out in public when trying to deal with a panic attack.  I myself suffer from panic disorder and use these techniques all the time in order to do many day to day things others take for granted.  As a result over time many things that gave me anxiety no longer do. 

Just try out these methods and see how well they work for you.  Hope they help.

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