Overcoming Panic Attacks: Simple Tips To Help You Cope

Managing your panic attacks will improve your whole life. These suggestions will help you take care of panic attacks.

Eight Hours

TIP! Sleep a little extra during periods of frequent panic attacks. Not only can you not getting enough sleep lead to more attacks happening, if you are over-tired you are less able to cope emotionally with them when they do.

To lower the frequency of panic attacks, be sure to get at least eight hours of sleep every night. Sleep deprivation can increase the probability of suffering a panic attack, and reduce the effectiveness of coping strategies. Try to get an average of eight hours of sleep every night.

Listening to music can be a powerful way to combat the anxiety you feel at the start of a panic attack. Quietly sit and take in songs that are soft and calming in nature while attempting to focus in on the lyrics. The more you distract yourself from the scariness of a panic attack, it gives you a chance to settle your body down and relax.

If you experience fear when having an attack, ask yourself if there’s something or someone in your surroundings that you should be fearing. Is someone posing a threat to your well-being? Obviously you are safe, so use that rationale to overcome your fear.

TIP! If you are having trouble dealing with your panic attacks and do not know what to do, try to learn proper breathing and relaxation techniques. By educating yourself on the ways to control your breathing so that it returns to a relaxed state, you will be able to have a better grip on panic attacks as they occur in the future.

Learn ways to distract your attention when you feel that a panic attack in imminent. Sing a song or do some other activity to keep you busy. Do something to take your attention off of the stress and panic you are feeling. Engaging your mind can lessen the severity of or prevent an attack.

When you’re having a panic attack, try to stop, sit, and start your breathing. Inhale slowly to a count of five. Watch as your stomach rises. Now exhale slowly out your mouth, also to a count of five. Time your breathing to focus on something.

When you have a panic attack it’s best to be in control of it, not vice versa. Don’t add stress to the experience by trying to fight it, but rather try to focus on something more relaxing. Visualize that the feelings are in a flow that is moving around you as opposed to going into your core. The most important strategy to undertake is to control your breathing. Take slow even breaths, and try to remain calm. Use breathing techniques to help you reduce the duration of your panic attacks.

TIP! Cope with panic attacks by regulating your breathing. When you control your breathing it will help your panic attacks to be less intense.

The best thing you can do is seek the help of a counselor, but talking to someone who is close to you can work, too. A therapist can help you get to the bottom of why you are having panic attacks and help you deal with them.

Ask them to come see you and talk with them. Doing this can really expedite you in feeling better faster.

Choose a soothing mantra to repeat when you are having an attack. It is important to remember that it will eventually go away. Know that you won’t lose control of yourself.


You should schedule your time even down to brushing your teeth and combing your hair. The time for these tasks can then be added to your daily itinerary. This also makes it easier for you to plan out each day and make any necessary arrangements.

Concentrating on exhaling rather than inhaling is the key to getting the most out of breathing techniques while a panic attack is in progress. Inhaling sharply and quickly is alright; in fact, those rapid inhalations common during an attack. The important thing to remember is you need to slowly exhale after you do take that deep breathe.

Talk yourself out of panic attacks. You need to know what your thoughts and feelings are and know what to do. Rather than acting on your negative, panic fueled emotions, try doing the opposite of what they tell you. Understand that it can help you overcome the attack by ignoring your feelings and choosing a different reaction.

Panic Attacks

Always be honest with yourself about the emotions you are experiencing. This will avoid panic attacks. Most panic attacks occur when you don’t trust yourself or your reaction to a certain situation. One way to prevent future panic attacks is to keep your emotions in check.

Ironically, it is often the fear of a panic attack that causes the panic attack to occur. You have to focus your mind on other things and try to avoid the thoughts about what is going to start your attack or the fact you believe one is coming on. Your thoughts are powerful, and if you keep thinking about panic attacks, you may bring one on. The underlying concept involves the power of suggestion in that simply letting the thought of panic attack enter your mind prevents you from pondering anything else.

TIP! When you are going through a panic attack, the worst thing to do is to let the symptoms get the better of you. Bend yourself to meet the attack instead of trying to stand against it, unyielding.

Open yourself to sharing what you know about panic attacks with others through the medium of writing. Write a book for digital distribution, post entries to a blog or even start doing public speaking about it. This will help you to build your sense of self and stop panic attacks in their tracks.

Try driving at different times of the day and night. Spend time in the car, focus on positivity, and contemplate the pleasure you can derive from driving. That way, you will be better equipped to battle your worries.

Find the reasons you are having panic attacks. Discover the cause, and handle it now! Later on it is okay to tell them the real reason you posed the question.

TIP! You should find someone to talk with when you feel the stress building, before it gets overwhelming. A caring person will help you relax and see things from another angle.

There’s no need to be serious all the time. Consider reading The Onion or watching some Leslie Nielsen movie. Have your favorites ready for whenever you need to improve your mood.

If panic attacks affect you, do not be alone any more than necessary. Surrounding yourself with friends and relatives can bring your spirits up, keep you in a positive mood, and help you get through your tough times. Keep your family members close and socialize with your trusted friends frequently!

While it’s a long and drawn out process treating panic attacks, in the long run, your life will be improved. Always remember there are positive ways to cope with your stress. Do some research, talk to a doctor, and try applying the tips you learn about as an efficient method against your panic attacks.