Helpful tips to deal with panic attacks

1. Remember that although your feelings of stress and symptoms are very frightening, they are not dangerous or harmful.

2. Understand that what you are experiencing is just an exaggeration of your normal bodily reactions to stress.

3. Do not fight your feelings or try to wish them away. The more you are willing to face them, the less intense they will become.

4. Do not add to your panic by thinking about what "might" happen. If you find yourself asking "What if?" tell yourself "So what!"

5. Stay in the present. Notice what is really happening to you as opposed to what you think might happen.

6. Label your stress level from zero to ten and watch it go up and down. Notice that it does not stay at a very high level for more than a few seconds.

7. When you find yourself thinking about the fear, change your "what if" thinking. Focus on and carry out a simple and manageable task such as counting backwards from 100 by 3's or snapping a rubber band on your wrist.

8. Notice that when you stop adding frightening thoughts to your fear, it begins to fade.

9. When the fear comes, expect and accept it. Wait and give it time to pass without running away from it.

10. Be proud of yourself for your progress thus far, and think about how good you will feel when you succeed this time.

[fjohn]

Excellent advice and doable. If I may add two: 1) I have a "aura" which signals an anxiety attack...my back and neck get hot. My first thought had been, "Here we go again." Now my first thought is "Here come the endorphines" (sp?) and by putting another label of the heat, it has made a world of difference. 2) Congratulate yourself each and every time the anxiety passes, and it does. We seldom relish the experience of overcoming and we do it so many, many times. Clap, sing, jump, holler and appreciate what you have just done.

[suzi-q]

Thank you so much!  Your list is very helpful!

[spade22]

Thank you for your highly useful post!

[holliexox]

thanks so much <3

[xanaxed]

I was living in fear of panic attacks ever since i had experienced my first one, I felt helpless to the anxiety that would just overcome me and leave me PETRIFIED.  I would spend hours on the internet to try and find help to deal with my anxiety, and miracleously ( i dont know how to spell) I stumbled upon a website that changed me.  I HIGHLY recommened anybody out there who suffers from panic attacks to visit www.panicportal.com and order Joe Barrys booklet.   This book taught me things that are like weapons to fight my panic attacks/ anxiety.  So I just wanted to share this with anyone out there, hope it helps...

[thedewman316]

i to was like the last post, i was loosing my mind, and my hole life was slipping away. the cause was panic attacks, and anxiety disorder. i owe alot to joe barry's book. im out living my life again. and i was so bad i wouldnt even leave my bed or house. in fear for my life every second of the day. it was horrible. then my wife found me the book. and started reading it ot me. after awhile i was able to get out of bed and start reading it myself. i started to study it daily. and kept a journal of my progress. which was one of the best things i can suggest to others. it really helps to look back at your ups and downs and see what you did to help yourself.
this hole experience has inspired me to start chatrooms on aol, yahoo, and paltalk and even to write my own book on the subject to help others.

[Binrob]

I agree with keeping a journal as it is a great way of reminding one of what is really happening. It is always a pattern but we always forget when we are swept up in the moment. The cycle always repeats itself and the ending is always more pleasant than we imagine.

[JSGeare]

That was such a great and useful list I put it on the "Health Pages" section under the FAQ's category.

Thanks!

[eronski]

How great to see such Positive Posts!!!!  Great Info., thanks Erin

[sunset555]

So straightforward advice, but yet so beneficial and imperative!!! This forum is the best!! has gotten me through a couple of particularly bad anxiety/panic weeks, and I am very grateful for that. Thanx!!

Sunset

[sunset555]

P.S. xanaxed, I particularly pay good attention to No. 5 to stay in the present, etc. as this is where I usually go wrong, but well put.

Sunset

[DevinPierce]

good advice