How To Cope With Panic Attacks

by roshi on September 24, 2009

in Tips

For unknown reasons, women have twice as many panic attacks as men. You can’t always get rid of panic attacks completely, but you can learn to live with them. You Will Need Acceptance, Deep breathing, Visualization, Muscle-relaxation exercises, A support group, A cognitive-behavior therapist, Anti-anxiety medication, A paper bag…

Quick Tips

Accept it

Accept the fact that you are having an attack. Facing panic head on reduces its intensity.

Be Realistic

Be realistic. Remind yourself that you are not in any real danger.

Rate it

Rate your level of panic on a scale of one to ten. Sufferers find that this simple exercise somehow makes an attack more tolerable. When you have a calm, quiet moment, think about what triggers your attacks. If you understand what causes them, you might be able to reduce them.


Take a few deep breaths. Place one hand on your chest and one on your stomach as you inhale deeply and then exhale slowly. The hand on your chest should barely move; the other should rise up and down.


Now picture yourself in a favorite, peaceful place, like in the mountains or on the beach.

Release tension

Release tension by tightening each muscle in your body for approximately five seconds before moving on to the next. If you begin to hyperventilate, breathe into a paper bag for about ten minutes. This will diminish your symptoms by raising your carbon dioxide levels.

Join a support group

Join a support group, where other sufferers can share their tips and techniques for coping with and conquering panic attacks.

Consider therapy

Consider getting therapy. Cognitive-behavior therapy is especially useful in helping panic attack sufferers learn to cope with their fears.

Ask about medication

Ask your doctor or therapist if you are a good candidate for anti-anxiety medication.

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