Anyone who's suffers with them want to know how to handle anxiety attacks.
Although it can take a little time, with the right information and little
application you can get beyond anxiety and panic attacks.
I hope it's not too long before you're able to look back at the episodes you've
experienced as a dim, unpleasant memory.
Get checked out first
Before I give you some tips on how to handle panic attacks, I want to emphasis
the importance of getting a thorough medical evaluation.
Most people do this automatically because the physical symptoms associated with
panic attacks are so severe. The more common problem is people with panic
attacks to believe their physician when they tell them every thing checks out
OK.
However some people don't see a physician for evaluation and this is a mistake
because there are illnesses that can cause symptoms very much like those of a
panic attack. It isn't often the case but if it's present it needs to be
treated.
Having said that, here are some tips.
#1
You've probably heard about deep breathing. It usually isn't enough on it's own
but it can be helpful. If nothing else it lessens the chance that
hyperventilation will aggravate the physical symptoms.
It also gives you something to focus on besides your fearful thoughts.
#2
Another tip is to practice the mindset of an interested observer. You've had the
physical exam and you know that you're healthy. You've had a panic attack before
and you survived that and you know you'll likely survive this.
Those are factual thoughts. Use them to observe rather than participate in the
episode. Your fear of the sensations of a panic attack and what they mean can
become an upward spiral of increasing anxiety if you let it.
One way to assume this different attitude is to imagine that you're sitting in a
theater watching yourself on a movie screen. It's not you having the episode,
it's the character on the screen.
You also know that there the character isn't in danger, it only feels like it.
So if you're stuck in traffic and begin to feel the early twinges of anxiety,
you can imagine seeing yourself sitting in your car on the movie screen. You
might note that the character is beginning to get nervous even though there is
no real reason for it. You might note that their increasing pulse is due to
their anxiety, not because anything is wrong.
By refusing to identify with, or "own" as some therapists might say, you reduce
the anxiety's hold on you.
#3
Another good practice is to eliminate caffeine. Also, if you smoke, you should
stop.
Caffeine and smoking both create conditions in your body that greatly increase
the likelihood of having a panic attack. It's as if they build up stress
hormones, which then have to look for an excuse to get activated.
Avoid the build up and you lessen the risk of an attack.
These measures alone won't end your panic attacks, but using them in conjunction
with your other therapies will definitely help you handle panic attacks
successfully.

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