Managing Panic Attacks: Techniques for Relief and Coping

Panic attacks are intense episodes of fear and terror. The fear is generally unwarranted, but not less real. Unjustifiable fear makes coping with a panic attack difficult. To cope with a panic attack, individuals must be prepared.

Instructions

• 1

  Make an appointment with a therapist or counselor who specializes in Anxiety Disorders. A good therapist can help you practice and perfect the techniques to manage panic attacks.

• 2

  Recognize your panic attack symptoms and determine what causes the anxiety. Learn deep breathing and relaxation exercises. Use them daily.

• 3

  Write down the following on a 3x5 card: a panic attack cannot--cause a heart attack--cause me to stop breathing--cause me to faint--cause me to lose my balance--make me go crazy--cause me to lose control of myself. Carry this card with you at all times.

• 4

  Write down on the same card a coping statement, such as "I can be anxious and still deal with this situation," or "This anxiety won't hurt me--even if it doesn't feel good."

• 5

  When you have a panic attack, use your coping methods to ride it out. Allow your body to feel the sensations, while understanding you will be ok.