If you suffer from anxiety, you know that overcoming panic attacks is far from easy. However, there might be a better way to deal with your condition compared to what you have tried in the past. The most effective way to cope with a panic attack is to train yourself to respond to panic in a calm manner. Although this may seem easier said than done, here are some tips on how to cope with a panic attack:

Acknowledge the Attack

If you begin to have a panic attack, you must acknowledge your reality and understand what is happening around you in order to calm down. Acknowledge that you are stressed or afraid, but not in any physical danger. Sometimes our bodies feel like they are in danger, but it is really just a symptom of being in a panic state, and the perceived danger is not accurate given your reality. Remember to breathe and stay calm.

Be Aware of Your Body’s Symptoms

Once you have acknowledged the attack, start to take notice and recognize your panic and your body’s reactions to it. Observe if your heart is racing, if your palms are sweating, or if your body becomes fidgety. While you are recognizing these symptoms, take slow, deep breaths. You may want to close your eyes, however some individuals find they may prefer to keep them open. These steps will help you reduce the speed of your heart beat and help you feel more at ease.

Make Yourself Comfortable

You’ve already completed the two most important steps in overcoming a panic attack, so you are more than halfway there. After you become more aware of your body’s symptoms, remove yourself from the situation and/or location that caused the panic attack in the first place. Find techniques that work for you during these attacks such as taking a walk, deep breathing, talking to yourself in a positive manner, and relaxing your body using relaxation techniques.


Lastly, after you have found a process that works for you, remember it, memorize it, practice it, and repeat. Remind yourself that every panic attack will eventually come to an end, and that you actually have the ability to resolve the uncomfortable sensations you are feeling. This can be the most important tool in coping with a panic attack.

Suffering from anxiety and panic attacks are can be debilitating experiences. If you or someone you know suffers from these conditions, there is professional help available. To learn more about anxiety and treatment options for panic attacks, contact the David Lawrence Centers at 239.491.7602 or click here now.

Mar 10, 2016 | Mental Health

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