Managing Panic Attacks

Trying to prevent panic attacks in the first place is one thing but it is also important to learn the best strategy for managing panic attacks too. Here are a few tips that you can use starting from your next attack, whenever that may be.

These are some of the ways of managing panic attacks:

Coping Statements

The purpose of these statements is to firmly plant you back into reality. When you experience a panic attack, almost anything can become a source of doubt that could be exaggerated in your mind and give rise to even more fear and symptoms.

One useful coping statement is ‘This will not kill me, nobody has ever died from a panic attack’. For many people, their biggest fear during a panic attack is that they will surely die. Repeating such a statement, under your breath if necessary, will help you to get back to reality.

Another good coping statement is ‘This will pass, this is just my body doing it’s thing’. This is a recognition that what is happening to you is simply a quirk of the body. It is your body’s sympathetic nervous system overreacting to a threat that does not exist. Many sufferers find that they are then able to see the situation for what it really is and then go on to experience a rapid cessation of symptoms.

Deep Breathing

I highly recommend learning how to breathe deeply and using your diaphragm.

In the midst of a panic attack it is common for a person to hyperventilate. Their breaths become short, shallow and rapid and this only contributes to the attack getting worse.

Learn the techniques for taking long, deep breaths using your diaphragm. These will help you to calm down almost immediately and prevent the panic attack from reaching a peak.

Visualisation Strategies

Learning how to visualise vividly is a great asset to have for managing panic attacks.

It works like this – in the midst of a panic attack, nearly everything you see, hear or experience can become a source of distress for you.

Instead, you should visualise another, more favourable scenario. This will serve as a method of distraction and you will become less aware of your panic attack and the contributory factors. If you learn how to do this well, you won’t even need to close your eyes in order to practise it.

For help in managing panic attacks click here to check out the Panic Away program.