Overcoming panic attacks is a common challenge, one faced by an estimated one million people in the United States alone. A panic attack can hit someone at any time and can be quite debilitating. Armed with the right tips and techniques, however, you can overcome a panic attack and control how you respond to the overwhelming anxiety that triggers them.
Realization
Recognizing the triggers that cause a panic attack is the first step in overcoming it. You should not struggle to ignore or resist a panic attack - that could make your anxiety level higher and increase the length and severity of the panic attack. Most experts recommend that you brace yourself for the emotions and behaviors that are coming rather than fight to suppress them.
Coping Techniques
There are various coping techniques that can be used at the onset of a panic attack. Some include incorporating relaxation techniques, such as controlled breathing, visualization exercises and stress reduction. Other relaxation exercises for treating panic attacks include controlled muscle relaxation and self-talk with positive encouragement.
Levels of Anxiety
Just because you suffer from panic attacks doesn't mean you can't overcome them. Besides avoiding stressful triggers and incorporating relaxation techniques, you can give yourself a rating level just before, during and after an attack. This is a simple gauge to see how you are responding to stimuli, both internal and external, during the panic attack. As you go through the process, rate your anxiety level, with 1 being mild and 5 being completely stressed out. If your anxiety level rises, seek out alternative options and coping techniques that match your anxiety level. As you assess each level of anxiety in a panic attack, you can deal with the transitions better.
Using Medication
There are several effective medications that can be prescribed to assist in treating panic attacks and while they do take some time to work, they can help put panic attacks in their place. Valium, Xanax and Ativan are the most common medications and they are known as benzodiazepines. Some people take these on a daily basis if panic attacks are particularly frequent.
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