How to Control a Panic Attack

If you know someone who has panic attacks or maybe it's you who gets it, you know that panic attacks can severely put limitations in your daily life. It gets in the way of things. There's no telling what will set it off either. For my wife it was always the buzzing or humming noise of people talking in public places like malls and restaurants. It got to the point where she wouldn't go outside at all. This was before. She hasn't had a panic attack for a couple of years so I wanted to share some simple tips that we've used to control a panic attack when it happens.

1. If it happens in a public place, try to find an area where you can be alone or at least someplace more quiet.

2. Take deep breaths. Just like in meditation be aware of the actual act of breathing. Clear our mind, take a deep breath through your nose, hold it, and breathe out of your mouth.

3. Loosen up. Relax your shoulder muscles. Wiggle your toes. Continue the breathing excercise.

4. Focus on one thing. It could be anything really. It helps to carry round something small with you to use as a "focusing tool". When you feel the panic attack coming on you can take this object out and focus on it. Try bringing a paperback book, a photo, or a pocketwatch. You can even use a chess piece (it fits right in your pocket).

5. Carry a notebook. When you start feeling anxious just write. It doesn't have to make sense. You can r writing down exactly what you're feeling at the time (i.e. my hands are sweaty and cold, there's too many people here, I'm breathing a little faster...). You can even try doodling. Once you see it on paper it's as if you're transferring it - unloading your feelings of anxiety. This can also double up as tip #4.

Remember, you're not alone and you're in charge of it and not the other way around.

Don't Panic
Learn how you can eliminate panic attacks and anxiety attacks for good