Make Panic Attacks Painless With This Simple Advice

TIP! Adequate sleep is important, if you are dealing with panic attacks. Lack of sleep can drastically increase the likelihood of suffering an attack, and it can reduce your ability to think clearly and cope with an attack if it does happen.

You must know that just because you get panic attacks doesn’t necessarily mean you have a problem. You just need to know how to handle these attacks. Considering all of the stress in everyday life you shouldn’t be surprised that a lot of people suffering from panic attacks is common. The following article offers you a number of helpful ways to cope with them.

TIP! Slowing down your breathing is a big part of bringing a panic attack under control. Short, shallow breaths only cause hyperventilation and exacerbate the feelings of panic.

Adequate sleep is important, if you are dealing with panic attacks. When you are surviving on little sleep, the chance of having a panic attack will increase. It will also lessen your ability to cope with attacks, and to think clearly. Your goal should be to get eight good hours of sleep every night.

TIP! Anxiety will become worse if you feel alone. Having a good support system will help you overcome your personal obstacles.

Listen to some music if you think you will have a panic attack. Listen to calming songs and pay attention to the lyrics. By focusing on the music, you allow your body to forget about the panic and relax.

Panic Attack

TIP! Remember that you have been through it before, and nothing bad happened. Do your best to relax and think good thoughts, since negative thoughts can worsen your anxiety.

If you try to control what you do during your panic attack, it can help you get over it quickly. Try to distinguish the cause of your fear and anxiety and fight against it to overcome the panic attack.

TIP! When having a panic attack, keep analyzing what is happening so you stay conscious of the situation. Just remind yourself that this is an over-stimulation of your nervous system, and no harm will occur to you physically.

Attempting to handle your anxiety, can leave you feeling alone sometimes. When suffering with the paralyzing problem of panic attacks, having people you can turn to is often the only thing that can help you get through them. There is nothing like the comfort of a good friend.

TIP! As soon as you start to feel stressed, you should talk with someone. Having people reassure you will reduce your stress level.

If you find yourself in the midst of a panic attack, stop what you are doing, sit down, and focus on your breathing. To perform deep breathing exercises, inhale through your nose while slowly counting to five, making your stomach rise. Then exhale through your mouth as you slowly count to five. Do this 10 times, and you will start to feel better.

TIP! Focus very strongly on your exhalations when having a panic attack. This will help you to overcome them.

To talk your way out of a panic attack, use positive internal dialogue to calm yourself down. Remember that this is only temporary. Remember that you won’t lose control of the situation.

Panic Attacks

TIP! One thing you can do to help calm your panic and thoughts is to simply accept the way you are feeling, even if it’s bad. These feelings will not hurt you and may benefit you in identifying the causes of your root anxiety.

Talk yourself out of panic attacks. Thoughts and feelings don’t necessarily have to determine behavior. Typically, when you are angry, you will have feelings that can incite panic attacks so avoid these feelings if possible. Understand that your feelings should not control what you do.

TIP! Take a look into getting some cognitive behavioral therapy for your panic attacks. Treatments with a licensed professional have been proven time and time again to provide a real benefit to those suffering from panic attacks.

If a child is suffering from panic attacks, don’t wait to talk to them. Children may find it difficult to express what may be bothering them, and the unprocessed stress can surface as panic attacks. Having an open, honest discussion with your child about his or her life and feelings can help reach the root of the problem.


When you have family who suffers from anxiety and panic, learn to recognize what the physical symptoms are. If you can recognize the early stages, you will be better prepared to help them through the attack, with calm and poise. Uneven breathing, difficulty breathing, shaking, hot flashes, chills, and dizziness are just a few of the signs that may occur. Look out for symptoms of heart attacks or any other serious health problems before you start treatment for a panic attack.

Panic Attacks

TIP! Try to focus on thoughts and actions that make your panic attacks go away, instead of just learning about how to treat an attack. Have positive thoughts and keep yourself in the now whenever you start to think negatively.

Panic attacks are not a sign of weakness. If you have panic attacks, there is nothing intrinsically wrong with you. Managing to get through these situations shows that you can indeed survive and you are tough! You can use the tips from this article to help you cope with your attacks. Perhaps you can even find some way to get rid of them completely.