Tips For Panic Attacks

"Are You New To Panic Attacks? Searching For Some Tips To Help You Control Them? Let Me Show You How..."

By Peter Johnson

If you’ve gone through your first panic attack, you’re probable searching for a few coping tips for panic attacks. Panic attacks are often unbearable episodes that many first-time sufferers mistake for a nervous breakdown or heart attack, which is very understandable given the frightening symptoms that accompany panic attacks. Fortunately, there are some ways that you can cope with your panic attacks, some that entail seeing a mental health professional and some that you can practice yourself. It is a good idea to talk to a professional. A session with a mental health following your first panic attack can help you out a great deal. Your psychologist can explain exactly what a panic attack is and discern what brought it on. He or she can also tell you whether or not he or she anticipates any more panic attacks in your future and whether or not to prescribe you further treatment or medication. If no further treatment or medication is prescribed, there are some things you can do to ready yourself for further panic attacks, just in case.

You first have paper bag rebreathing. Everyone has seen someone anxious breathing into a paper bag in a movie or on television, but this method actually works. Breathing into a paper bag during a panic attack balances the ratio of carbon dioxide and oxygen in your blood. Panic attacks are often aggravated when you breathe too deep or too fast through your mouth, which raises your blood oxygen level. Therefore, balancing the carbon dioxide and oxygen in your blood can help bring you back to a more normalized state. A similar method with the same outcome is abdominal or diaphragmatic breathing, a method in which you breathe slowly through your nose using your abdomen and diaphragm, focusing on exhaling slowly.

There are also some mental exercises and statements that can help you deal with a panic attack. First, accept and acknowledge the panic attack, rather than ignoring it or pretending it’s not happening. Stay in the present; don’t run a bunch of “what-if” thoughts through your mind and focus on what is happening at this moment and what you can do to cope with it. You can also try “floating with the symptoms”— simply go along gently with the symptoms and allow time to pass, rather than struggling against them and aggravating the situation.

There are also some “coping statements” that are recommended, such as “I will let my body do its thing. This will pass.”, “No one has ever died from a panic attack.”, “This doesn’t feel great, but I can deal with it.”.

Conclusion

If you’ve just had your very first panic attack, talk to a professional. If it doesn’t seem like you are prone to further attacks and you are not prescribed further treatment or medication, the tips for panic attacks provided here can go a long way towards helping you cope if you experience another attack.

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