How To Control Panic Attacks

Panic attacks can easily be controlled through several methods. These attacks are something for which you have to realize that they have never harmed anyone.

Nobody has ever been harmed or died because of a panic attack. However, these attacks appear to leave trails of fear and psychological problems.

In this article, we will analyze some of the methods that could actively be used to stop panic attacks.

(This article was written by Kim)

A. Breathing Exercises To Control Panic Attacks

In order to stop panic attacks, less intake of oxygen is required. This could be achieved by two methods. The first is to close your mouth and breathe through your nose only.

Second is to breathe in a paper bag. Breathing in a paper bag however has its pros and cons, and some health instructors do not recommend this method to control panic attacks. Nevertheless, it is one of the easiest ways to stop panic attacks.

It is also essential to deliberately slowdown the pace of your breath intakes. Try to take deep breaths and hold them for 5 to 10 seconds. Closing your eyes and lying down comfortably can help you to concentrate on your breathing.

B. Muscle Relaxation To Control Panic Attacks

When a panic attack occurs, it feels difficult to relax yourself and especially your facial muscles. However, this should be done deliberately in order to help control and stop panic attacks.

To help control and stop panic attacks, use the following steps:

1. Lay down on a smooth surface.
2. Close your eyes.
3. Take control of your breath by taking deep and calm breaths.
4. Notice if any of your facial or body muscles are tensed.
5. Make an effort to relax them.
6. Usage of affirmations can be of great help to relax muscles.

C. Visualizations To Control Panic Attacks

You can also control and stop panic attacks by visualizing an interesting situation, and thus enabling your mind to be diverted to something else.

Basically, a panic attack occurs due to concentration of the mind on a particular panic attack symptom.

If somehow this attention could be diverted towards some other thing which is more interesting for your mind, this can easily stop panic attacks from occuring.

For example, you are alone in an elevator when a panic attack occurs. It will be a bit hard, but not impossible, that you start visualizing about some interesting scenario which can divert your attention.

You can visualize an interesting argument that took place between you and your friend, or an interesting T.V show you will watch in the evening or anything which is interesting for you.

The visualizations should be as vivid as possible, and try to fill them with all necessary details and emotions. The more vivid these image are, the more likely you are to stop panic attacks from happening.

D. Reading To Help Control Your Panic Attacks

Interestingly, reading about the symptoms, causes and methods to stop panic attacks can serve as one of the key ingredients to stop panic attacks from happening to you.

Those books and articles which contain good information about diagnosing and treating panic attacks can be of great help for your mind.

This information fills your mind with required and missing information. Sometimes this information alone could considerably help to stop panic attacks.

When our mind comes to the conclusion or understanding of the reasons behind our psychological problems, most of the times this knowledge itself becomes a cure to those problems.

Panic attacks are more a psychological problem than a physical one. Therefore, gathering knowledge of its reasons, causes and symptoms can greatly help assist to stop panic attacks in your life.

Reading such articles and books is a kind of cognitive and behavioural therapy, which is proven to be one of the most effective treatments to stop panic attacks.

However, if your panic attacks are caused due to drugs or wrong use of medications, then it will be required to be treated by medical personnel to stop these drug induced panic attacks from occuring.

(This article was written by Kim)