How To Cope With Panic Attacks

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You can't always get rid of panic attacks completely, but you can learn to live with them.

To complete this How-To you will need:

Acceptance
Deep breathing
Visualization
Muscle-relaxation exercises
A support group
A cognitive-behavior therapist
Anti-anxiety medication
A paper bag

Step 1: Accept it

Accept the fact that you are having an attack. Facing panic head on reduces its intensity.

Step 2: Be realistic

Be realistic. Remind yourself that you are not in any real danger.

Step 3: Rate it

Rate your level of panic on a scale of one to ten. Sufferers find that this simple exercise somehow makes an attack more tolerable.

Tip: When you have a calm, quiet moment, think about what triggers your attacks. If you understand what causes them, you might be able to reduce them.

Step 4: Breathe

Take a few deep breaths. Place one hand on your chest and one on your stomach as you inhale deeply and then exhale slowly. The hand on your chest should barely move; the other should rise up and down.

Step 5: Visualize

Now picture yourself in a favorite, peaceful place, like in the mountains or on the beach.

Step 6: Release tension

Release tension by tightening each muscle in your body for approximately five seconds before moving on to the next.

Tip: If you begin to hyperventilate, breathe into a paper bag for about ten minutes. This will diminish your symptoms by raising your carbon dioxide levels.

Step 7: Join a support group

Join a support group, where other sufferers can share their tips and techniques for coping with and conquering panic attacks.

Step 8: Consider therapy

Consider getting therapy. Cognitive-behavior therapy is especially useful in helping panic attack sufferers learn to cope with their fears.

Step 9: Ask about medication

Ask your doctor or therapist if you are a good candidate for anti-anxiety medication.

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Category:

Howto & Style

Tags:

• attack
• body
• cope
• health
• how-to
• howcast
• mind
• panic

[sarabella121]

What I used to do whenever I felt like a panic attack was about to kick in, was dance and sing. No really, that's what I did. YOu can do whatever you want to start moving somehow and start focusing on something else instead of focusing on your heartbeat. This really helps.

I also created a little blog where I tell you my story and have included some nice tips. You can find the link on my profile.

Thumbs Up, "ONLY" if my site helped you.

[VGRTEAM]

IF YOU SUFFER FROM PANIC ATTACKS

FOLLOW THE VGRTEAM LINK

IT'S TIME TO FIGHT BACK.

[mortdepeur13]

@missyme1995 you get nightmares ? it could be the case. if you need some help just tell me. i know how to stop them.

[mortdepeur13]

Fuck You HOWCAST. medication don't help its a drug. it go fucked with your mind and make everything worst and cost money!! guys seriously don't listen to this video. it will stay in your body forever if you listen to him. if you want to not have any panic attack at your life you must fight all your fear and beat them! i did this way and they stopped. guys you are strong, you don't need a fucking pills to help you, and its the last time i look howcast... fuck you...

[alinealows]

i get panic atacks so bad like my heart starts racing then i get bad mermers or palpatations one time at work i got one so bad i went into like tackacardia i thought i was having a heart atack idk many i have a heart problem but i dont think i do wen i get the racin heart and chest pains i still have that fuzzy butterfly fealing in the gut like from a panic atack idk can somone relate??? may i have a heart problem or is this a extreem case of panic thanks

[TheBrradsullivan]

...you dont need a therapist if you have meds and the paper bag thing is a myth...also deep breathing makes my panic much worse...so did support groups, it made me feel crazy as i was sitting around a bunch of nut jobs

[missyme1995]

@campcoskuro Thanks :) Yeah, I'm aware of that but when your too anxious you start to think that your out of your mind when its really a normal thing. Everyone goes though it :D

[campcoskuro]

@missyme1995 what? no you're not. you're suffering from one of the most stressful things on the planet. not a freak. :)

[doraemon8061]

No wonder Petunia in Happy Tree Friends hyperventilates with a paper bag.............

[missyme1995]

I have anxiety disorder .. And every once in a while I get panic attacks randomly even when I'm sleep walking .. God I'm a freak lol 

[volleybal0325]

@cholehannahx1 Omg same!!! I hate it. It like my worst fear. I especially don't like it when I'm away from home.