Learning techniques for overcoming a panic attack does require some time and effort; however, the important message is that it can be done.  One of the first steps in learning how to overcome a panic and anxiety attack is to understand more about the attack itself. Generally, an anxiety or panic attack is accompanied by a feeling that you are actually dying. The most common symptom of panic and anxiety attacks is a very rapid heartbeat. You may even believe that you are having a heart attack. Other common symptoms include: 

• hot flashes or chills
• fear of going crazy
• nausea
• visual disturbances
• dizziness or feeling faint
• numbness or tingling of extremities
• feeling as if the walls are closing in
• shallow and/or rapid breathing
• sweating, shaking, trembling
• severe anxiety
• fear of a heart attack
• feeling out of controlUnfortunately, in many cases panic and anxiety attacks can be recurring. Symptoms may remain the same in recurrent episodes or they may vary. One of the most disturbing problems regarding panic attacks is that they tend to increase in frequency as the fear of having another panic attack grows.

In fact, the fear of having another attack can actually cause a panic attack to occur. The individual may then develop what is known as situational avoidance behavior in which they begin to avoid situations and places where previous panic attacks have occurred. At its worst, this can result in the individual becoming housebound and can then become quite debilitating.

It is believed that panic attacks are caused by a wide variety of reasons including mental, emotional and physical. Panic attacks can also result from other disorders including post-traumatic stress disorder. It is important to understand that while special events can trigger a panic attack, attacks can also be experienced while going about normal everyday chores and events.

Learning to overcome panic attacks requires a long term strategy and dedication to recover. There are no real fast fixes; however, through time and dedication you can learn how to reduce the severity of the symptoms associated with your attacks and then begin to achieve recovery. Paying attention to your diet, making sure that you are eating healthy, getting plenty of exercise and sticking to a regular sleep regimen can go a long way toward helping you to better manage the symptoms associated with panic.

Other methods that can be helpful in overcoming a panic attack as well include deep breathing exercises and visualization. These techniques, in particular, are very portable and can be beneficial in managing a panic attack regardless of where you are. In order to be effective; however, they should be practiced on a regular basis and ideally during times when you are feeling calm. Finally, many people find it helpful to actually welcome the panic attack and accept it. As we discussed earlier, one of the most common fuels for panic is the actual fear of having an attack. When you accept the attack and welcome it, this literally cuts the fuel line for the attack in half.

Through time and dedication and by practicing the techniques described above you can be successful in overcoming a panic attack and leading a more normal, happier life.