Managing Panic Attacks

For millions of people, managing panic attacks can seem like an overwhelming task. Sudden feelings of intense fear, coupled with a slew of frightening physical symptoms, leaves many people feeling paralyzed to action, believing they are entirely helpless to the effects of these attacks. If this sounds all too familiar, rest assured that you are not helpless, regardless of how you may feel. There are things you can do right now to help cope with these attacks, both before and during an episode.

Many people will turn to medication for help in managing panic attacks, but others are hesitant (as well they should be) about beginning a regimen that may cause undesirable side effects or dependence. Fortunately, there are several natural approaches that have proven to be quite effective in dealing with both the physical and psychological symptoms.

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Below are some of the more effective strategies for managing panic attacks. Keep in mind that these attacks affect people differently and some treatment strategies may work better for some than others. Try to find the one the works best for your own unique symptoms.

Tips for Managing Panic Attacks

• Breathe into a paper bag. Sounds silly I know, but if you feel a panic attack coming on, you will probably notice an immediate difference in your breathing. You may find it hard to breathe or that your breathing has become very shallow. This is known as hyperventilation, a normal response to anxiety in which too much oxygen is taken in as a result of inhaling strictly through your mouth. Try breathing into a paper bag to help bring oxygen levels back into balance.
  
  
• Don’t Fight It. During a panic attack, both your body and mind goes into “fight or flight” mode, which can cause both the irrational fear and the physical symptoms of panic. Instead of trying to fight your way out of the panic attack, try to just ride it out, focusing on your breathing and nothing else. The less you fight the better chance you will have of bringing your symptoms under control.
  
  
• Distract and Reassure. Focusing all your attention on the possibility of panic will only increase the severity and frequency of your attacks. When a panic attack comes on, try to focus on something else—music, family, a poem—anything which will help take your mind off the fear. Reassure yourself that what you are feeling is just an overexcited nervous system and not something harmful or dangerous.
  
  
• Change your Lifestyle. Exercise, meditation and yoga are all effective techniques for managing panic attacks. You should also try to eat a healthy well-balanced diet and avoid harmful substances such as nicotine, caffeine, alcohol or illicit drugs which can make your anxiety much worse.
  
  
• Talk about It. Whether you confide in a family member, close friend or support group, it is extremely important to share what you are going through. Keeping anxiety bottled up and isolating yourself from those that care for you will only perpetuate troublesome panic.

Managing panic attacks, while certainly not entirely pleasant, is not an impossible dilemma either. With the use of the techniques and strategies outlined above you stand a very good chance of both reducing the severity of each attack and preventing future occurrences altogether.

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