Many people struggle every day with panic attacks, but few know how to actually cope with them. This is the biggest problem faced by panic attack sufferers. When a panic attack occurs, the body is flooded with severe anxiety that can last anywhere from several minutes to several hours. Often times the fear that triggers the attack is irrational or unfounded.

Coping with panic attacks means dealing with difficult realities. The fear of having an attack can be the most debilitating part of a panic disorder. You can develop an intense fear of being alone, going out into public places, or in severe cases even leaving the house can be a terrifying experience.

Coping with Panic Attacks

There are a few things to consider if you want to learn to cope with a panic attack. If anything, they may help prevent your fears from worsening.

If you feel yourself beginning to have an attack, stop where you are. Focus your attention on the attack and force your mind to assess the progress of the attack. Look for a place that you can sit and calm yourself if you begin to sweat or your hands begin to tremble slightly. If you begin to feel dizzy or light-headed, you need to sit down quickly.

Focus on your breathing. Pay attention to how you are breathing at that moment. Breathe slowly into your nose and then control the air as you breath out through your mouth. Deep breathing naturally relaxes the body by increasing oxygen levels in the bloodstream.

Remind yourself that you are in control of what happens. Coping with panic attacks requires you to take notice of your surroundings, paying attention to where you are and what you are doing. Remember that you are the only person aware that you are struggling with an attack. If you haven’t already, try to find a calm space, with few people or distractions. Take advantage of the calm, quiet environment and allow yourself time to focus on quieting your panic.

There is no need to feel embarrassed or guilty. Keep in mind, that it is not necessary for you to explain your actions to anyone. A panic attack is a very personal experience that you can manage discreetly. Panic attacks cause intense fear and discomfort, even in the best circumstances. However, most of the symptoms of an attack are internal and barely noticeable to others.

If you feel your attack worsening, visit the restroom to clear your thoughts. Most panic attacks reach their peak within ten minutes. It is a good idea to plan ahead and be familiar with quiet places when you are moving about your everyday life. Look around for a place you can go to at work. Is there a place at your favorite restaurant that you can get away? Knowing that you have a safe place to go when you begin to suffer an attack is a key step in calming your panic.

Coping with panic attacks requires you to establish a plan to help you deal with a anxiety attacks, a plan  will bring you one step closer to overcoming them. Be sure to reflect on the situation and try to figure out what triggered the onset of the attack. By realizing the cause, you can work through that particular fear or worry and find a sense of resolution to the attack. The most important part of coping with panic attacks, is allowing yourself time to focus on your body and work through your fears.

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