Quick And Easy Tips To Regain Control During A Panic Attack


The importance of sleep is particularly important for those with panic attacks. Sleep deprivation can make attacks much more likely. Worse, it deprives you of the clear thinking and coping skills you need to deal with an attack. It is important to sleep at least eight hours every night.

TIP! Use music to calm yourself at the onset of a panic attack. Quietly sit and take in songs that are soft and calming in nature while attempting to focus in on the lyrics.

A lot of people suffer from panic attacks Read through this article if you too are suffering from having panic attacks; it’s ok to get help if your life is going to benefit in the long run from this. You can start making a change in your life to make things more calm and peaceful. Use these ideas to get you to a better life.

A therapist can help you to stop panic attacks at their source. Spend some time looking at reviews online to find a practitioner that is close to you.


Listening to music can be a powerful way to combat the anxiety you feel at the start of a panic attack. Go to a quiet spot, turn on relaxing music, and really try to listen to the words of the song. By focusing on the music, you allow your body to forget about the panic and relax.

Identifying the symptoms of your specific panic attacks is the first step to ridding yourself of them. When you know why you are having attacks, you can tell when one is coming on. This will aid you in a big way.

TIP! Take slow, deep breaths in order to pass through the attack. Taking deep breaths is useful for a variety of reasons, but the main reason is because it takes your mind off of the panic attack itself and has natural physiological effects that counter the stress that comes with a panic attack, like helping to decrease your pulse and releasing relaxing hormones.

If you are being overwhelmed by your panic attacks, deliberate and controlled breathing techniques may help to relax you. By learning how to relax and breath in an open manner, will help you take control of any panic attacks.

Sometimes it is possible to draw yourself back out from the throes of an anxiety attack. Do not allow your irrational thoughts to cause irrational behaviors. Try to oppose the inclinations of your negative thoughts by acting in a manner contrary to them. It will help minimize your feelings of panic if you exert control, by deliberately choosing to act in a way that is different than what your attack is telling you.

TIP! Sometimes diverting all of the negative energy associated with your panic attacks to constructive projects like house cleaning can really help. Not only will you be able to enjoy a clutter free living area that will enhance your feelings of relaxation, you will also have an outlet for your nervous energy.

If you find yourself becoming frightened while having a panic attack, look around and try to rationalize whether there really is some immediate danger to be afraid of. Remember that you are not in any physical danger. More likely than not, your fears have little or no chance or really happening.

You have to have a handle on your emotional well being if stopping panic attacks from occurring is your main goal. Many people have panic attacks when their emotions become too much for them to handle. If something is bothering you, you need to share your emotions with someone as soon as you can.

Breathe Slowly

If you suffer from panic attacks, cognitive behavioral therapy can be a big help. This type of professional treatment has been shown to be effective for many people, and may benefit you as well. Do your research, and make sure the accredited doctor you go to is experienced in treating panic disorders and anxiety.

TIP! Try stretching your face muscles or rolling your own head from side-to-side. You can really stretch your back muscles by rolling your shoulders.

When a panic attack comes on, stop, sit and breathe. Always breathe slowly through your nose, counting to five as you do, and make sure that your stomach rises. Then, count slowly for five seconds as you breath out of your mouth. Breathe slowly in and out ten times, and you will feel some relief.

Have you done this activity before? Did you find some successful way out of it last time? If you weren’t, are you able to overcome it now?

TIP! If possible, try and get to the root of your feelings of anxiety that lead to a panic attack. Sometimes the best time to address these feelings is in the heat of the moment, when they are at their highest.

This article detailed several different strategies you can use to stop panic attacks dead. Your life doesn’t have to be controlled by these attacks. Use these tips to understand what triggers attacks so that you can prevent them from returning.

Stop being so serious. Consider reading The Onion or watching some Leslie Nielsen movie. Try to spend time with any media that gives you a good sense of humor and is able to lighten your mood.