How to Manage Panic Attacks

Cold sweats, rapid heartbeat, intense fear, shortness of breath, dizziness, trembling, chest pains, hyperventilation, nausea, hot flashes, chills and tingling in the fingers and toes – panic attacks are frightening and they will occur without warning. Panic attacks make everyday situations like grocery shopping or hanging out with friends impossible to do.

When you are a frequent sufferer of anxiety attacks, nowhere feels safe. This can lead to agoraphobia, depression, suicidal thoughts, financial problems, substance abuse and problems at work or school. There is no clear answer as to what causes panic attacks. Stress, genetics and changes in brain functions are believed to contribute to this condition.

No matter the reason, there are several techniques you can use to help you manage your panic attacks.

Deep Breathing Methods

One deep breathing method you can use to ease panic attacks is to close your eyes and slowly inhale through your nose and exhale through your mouth several times. Once you calm down, open your eyes slowly and let the sense of calm take over.

The deep breathing methods taught in Tai Chi and Yoga can help calm you down during panic attacks. Tai Chi and yoga videos can be done in the privacy of your home. When panic attacks strike, you can also breathe into a paper bag to regulate your breathing.

Psychotherapy

Psychotherapy consists of counseling and behavior modification techniques that enable you to understand the thoughts and behaviors that contribute to your panic attacks. Over time, psychotherapy can offer long-term solutions to help you manage panic attacks.

Find an Outlet for Emotions

Keeping your emotions bottled up can lead to feelings of anxiousness and increase the risk of panic attacks. To prevent this from happening, write your feelings down in a journal, confide in a trusted friend or relative, or find a counselor to talk to.

Exercise and Eat Right

Get at least one hour of physical activity five days a week. Regular exercise releases endorphins and relieves the stress that can contribute to panic attacks. Also, eat plenty of fresh fruits and veggies and drink at least eight glasses of water a day to keep your brain functioning optimally.

Panic attacks are crippling and can interfere with the quality of your life. Deep breathing techniques, psychotherapy, sharing your emotions, eating right and exercising can help manage your anxiety attacks so you can live your life to the fullest.