If you suffer from panic attacks there are several methods that you can use to stop them. When you feel a panic attack coming on you should confront the fear and invite it to overwhelm you with panic. By doing this you can disempower the fear before it can develop into a fully blown panic attack. This might not sound like a very good idea but it does work. It’s the fear of something that draws the panic towards you. Instead of fearing the panic, you must try and want to experience the panic. The wanting helps to push the panic away and reduces the power that the fear has over you.


A panic attacks occurs at the point when you make a decision in your mind that the current fearful situation is beyond your control to deal with. It’s the perceived lack of control that brings on the panic attack. If you try to avoid situations that make you fearful you are allowing the fear to persist. You have to confront the fear in order to overcome the fear. This will probably be very scary for you but with repeated exposure the fear will start to diminish.


Panic attacks are characterized by many scary sensations that can lead people who experience them to believe that they are harmful. It is important for you to realize that this is not the case. Panic attacks are just sensations and cannot harm or kill you. This is a medically proven fact.

When you experience panic or anxiety there is a lot of mental worry going on inside your head. This causes your attention to be focused on the top of your head where the worry is. It will help you to alleviate your anxiety if you try to become more centred. Try to spend some time pursuing a relaxing hobby or learning meditation, Tai Chi or yoga for example. Learning how to relax is crucial to overcoming your anxiety.


Panic attacks often begin with a shortness of breath. There are breathing exercises that you can do to slow down your breathing. When you feel a panic attack coming on try to focus on your breathing and take deeper and slower breaths. This will help to slow your heart rate and cause the panic to subside. You should try to exhale as much air from your lungs as possible as this will automatically help you to inhale deeper with each in breath. When you breathe slow and deep you will find that it helps to calm your mind.
Associating past events that were traumatic for you with what is occurring in the here and now can often trigger panic attacks. So try and maintain your focus in the present by taking your mind off what has happened in the past or your worries about the future. You can do this by paying more attention to what is going on around you. Pay attention to the colours, sound and smells. Try touching objects to experience how they feel or stroke an animal.


Aromatherapy oils such as lavender have a calming and soothing effect on the body and mind if you smell them. They are good to carry with you if you suffer from anxiety. Bach Flower remedies also work well with anxiety especially the one known as “Rescue Remedy”.


It is good to make notes in a journal about the things that you are afraid of and that you fear could cause you to experience a panic attack. Then write down next to each of these something that you find calming and that would negate the cause of the fear. When you find yourself in one of these situations again, try repeating these calming things to yourself.


You don’t have to continue to live with panic attacks. The information in this article is just a few ideas that you can try. You can learn to overcome panic and anxiety and regain control over your life. For more information please click on the link at the bottom of this article.


Mike Sanderson is a former agoraphobia sufferer. You can visit his website http://www.saybyetopanic.com for more help on how to stop panic attacks.

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