5 Ways to Control Panic Attacks

Panic attacks happen to about 5% of the population throughout their lifetime, and while it is never good to try and avoid a panic attack entirely when you feel one coming on, there are steps you can take to help control the symptoms.  Trying to avoid a panic attack can only increase your anxiety in the long run, thereby causing escalated symptoms and the like.  While there are many ways in which to control panic attacks, the most effective ones are listed below and include discovering your own method to calm your body down.

Avoid alcohol and caffeine

It can seem as if alcohol or other drugs serve to relax you, but in the long run they can make your anxiety worse and cause more problems than they are worth.  Caffeine is additionally another drug to avoid because it serves as a stimulant and overtaxes your nervous system after you take it.  This can only lead to increased anxiety, which is what we are attempting to work against.  Try to find another way to wake yourself up in the morning without using coffee or energy drinks as this can become detrimental to your anxiety.

Exercise

Regular exercise not only helps keep you in shape, but it also provides an outlet in which to release a lot of your pent up stress and anxiety.  Devoting at least an hour a day to some form of exercise, whether it be cardio or simple walking around the block can do wonders for your stress and help to calm your panic attacks in the long run.  Exercise additionally allows you to get better sleep which also curbs the onslaught of panic attacks.

Relaxation techniques

Discovering a relaxation technique that will calm your breathing and force you to settle down can be a key ingredient in controlling the worst part of a panic attack.  Enrolling in a yoga class, which can teach you various meditation and breathing techniques can go a long way in preventing future attacks.

Control your worry

If you are increasingly worried about something in your life, rather than allowing it to blow up in an undesirable location (freeway, work meeting, etc.), decide on a place and time when you can allow yourself ample time to sort through your anxiety.  Try to think about your concerns, why you have them, and what you can do about them.  Do not dwell on what “might” happen, but instead focus on what is currently happening.  After you allow yourself about 30 minutes for this time, let go of your worries and continue on with your day.

Medication

If none of these other steps work in controlling your panic attacks, then you might want to talk with your doctor about medication alternatives.  There are many different prescription drugs that can help reduce your anxiety while you learn new ways to respond to the things that make you anxious.  While it is never good to become dependent on this type of medication, if you need immediate help in calming yourself after an attack, this seems to be the best choice.

This post was contributed by Tara Miller, who writes about the pharmacy schools. She welcomes your feedback at TaraMillerr00 at yahoo.com

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