Panic attacks can be excruciatingly difficult to endure, and one of the best tips for panic attacks is to begin work with a therapist. Many people have used methods like cognitive behavioral therapy to overcome the lion share of these attacks, but this method requires some steady work and time to accomplish. In the interim, while people are still working things out, they still may suffer fairly numerous attacks, and it’s valuable to think about how to respond to these.
Those who look up the words “tips for panic attacks” are likely to find a variety of suggestions that range anywhere from a buying a book guaranteed to end panic, to lists of various herbs to be applied in moments of panic. It’s recommend that people ignore most of this information because from a medical standpoint, most people will respond well to accepted treatment. This doesn’t mean there aren’t good tips, but they are so varied and come from such questionable sources that people should treat them with due caution. One site even enjoins folks to reflect on their stress, which is some of the worst advice a person panicking could receive.
Instead, when panic attacks occur often, focus should be on moving through them. Ironically, the best advice is not to panic. What this means is the more worried the brain becomes about the body’s response to stress, the more long-lasting panic will be. Self-talking and soothing the self are very important.
A few things to say to the self when an attack hits include:
- This is temporary
- This says nothing bad about me
- This will pass
- This is not a weakness
- I am not bad for having this attack
Anytime the mind redirects to the stressor or to blaming and shaming, simply come back to the thoughts that are most helpful and provide a sense of calm.
Some people find that one of the best tips for panic attacks is learning how to breathe. This actually may stress some people more fully, but others find that by focusing on their breathing and using deep diaphragmatic breathing (this fills the belly and takes a little time for inhaling and exhaling), that they’re able to divert focus. People can learn diaphragmatic breathing in yoga classes, and it is often part of various meditations. It may be well worth learning if focusing on the breath proves helpful.
As people are in therapy they tend to learn how stress hits them, and when they’re most likely to panic. More than a few people are able to feel their stress levels rise and precipitate a panic attack by doing something active or calming. Activity may actually be most helpful, and getting plenty of it is always one of the best tips for panic attacks. When stress begins to take over, or a person feels pre-panicky, a walk around the block, a mile run, a bike to the store, a few minutes of dancing may help flood the brain with chemicals that elevate and calm mood.
Another of the tips for panic attacks is to take advantage of varied methods for addressing them. Therapy may do wonders, but many people do benefit from anti-anxiety or anti-depressant medication too. While much can be accomplished with only therapy, it is no weakness to take medications if needed. As people learn, they may get better at controlling panic attacks without medication, but when first starting, medications might give the body a rest from a constant state of alarm.
