If you suffer from panic you know that finding panic attack relief is of paramount importance. Unfortunately, this can seem easier said than done for many people. The first step in achieving relief is understanding the biology behind panic attacks.  

While panic attacks are overwhelming and may seem quite unnatural, the truth of the matter is that they are only a natural response when your body is triggered by certain chemicals. This is known as the fight or flight response and once it has begun, it will usually subside within a relatively short period of time.  

Take Back Control

In order to stop the panic attack you will need to practice taking back control of the situation. This will take some time and it must be stressed that practice is of the utmost importance; however, you can do it.   One of the key elements of taking control of the situation is to understand that you have the power to control it. Once a panic attack starts it is usually fueled by more anxiety and panic. It is quite natural to begin to feel increased anxiety once the symptoms start; however, you must work at cutting that fuel line; so to speak.

One way to do this is to welcome the attack. If necessary, tell the attack to give you everything it’s got. This may seem strange at first, but chances are you will notice something very odd. Once you do this, the symptoms will be stopped in their tracks. This is because you have cut the fuel line to the panic and anxiety. Panic feeds off more panic and anxiety. When you stop dreading the symptoms, they have nothing else to feed off.    

Learn to Relax

Relaxation techniques can also help to accomplish the same goal. Deep breathing exercises work particularly well to help reduce many symptoms, particularly hyperventilation which often accompanies a panic attack and makes it worse. You can practice deep breathing exercises anywhere and anytime, making it the perfect technique to remedy a panic attack. To get the most out of this technique you should practice it at least twice per day; ideally during times when you are feeling calm.  

To Medicate or Not?

If you suffer from chronic panic attacks you may be confronted with the decision of whether or not to use medication in order to cope with the symptoms of your attacks. It should be noted that while some medications do work particularly well in responding quickly to panic attacks, the side effects of these medications can be quite drastic in some individuals. In fact, some people feel that the side effects of such medications are not worth the benefits.  You should also know that in many cases, once the medication is halted, panic attacks and the symptoms that accompany them often return.  

While natural panic attack relief methods do require more time and energy on the part of the individual, they have consistently proven to be the most effective ways to deal with panic attacks.  

By taking the time to practice natural relaxation techniques and work at taking back control of your life you can achieve panic attack relief.  

If you suffer from the same symptoms as millions of others it is important to learn the steps to panic attack relief. While everyone suffers from panic and anxiety from time to time, individuals who suffer from panic attacks typically experience a variety of debilitating symptoms including: 

• Pounding heart

• Difficulty breathing

• Paralyzing terror

• Nervousness, shaking

• Feeling of dread

• Dizziness

• Nausea

• Trembling, sweating

• Chest pains

• Hot flashes

• Chills

• Tingling in fingers or toes

• Fear that you are going crazy or about to die

It has been estimated that approximately 1/3 of Americans have had at least one panic attack. Sadly, once you experience a panic attack you are at an increased risk of experiencing another. This is why it is so important to learn how to resolve panic attacks and get your life back under control.  

The first step in achieving relief from panic attacks is beginning to observe the thoughts that run through your mind when the attack first begins. It may be helpful to carry a notepad and pen with you at all times so that you can jot these thoughts down when attacks occur. You will likely see that your attacks begin or even escalate in connection with certain thoughts.  

One way to nip this in the bud is to steer your thoughts to something else. Many people find it helpful to carry relaxing taped music with them for these times or to have soothing statements written on note cards that they can read when they begin to feel panic rising. The most important thing is to get your thoughts off a negative path and onto something that is positive and calming.  

It can also be beneficial to remind yourself that nothing terrible is going to happen. Sometimes, we become so caught up in the negative path our thoughts take that we can actually drum up evidence to support the direction our thoughts are taking. It is imperative to curb this as soon as it begins in order to put a stop to the attack. To do this, repeat affirming statements to yourself, such as: 

• I’m not going crazy.
• I’m not going to lose control.
• This is just temporary and will pass in a few moments.
• I’m not going to die from this attack. 

The most important element is to remember that the attack is only temporary and will pass soon. While you repeat these statements to yourself, focus on your breathing, taking deep, slow breaths.   You may also remind yourself of the following: 

• A panic attack is not able to stop your heart.
• A panic attack cannot stop you from breathing.
• A panic attack cannot cause you to go crazy. 

If you find that the panic relief techniques mentioned above do not work your next step should be to talk to someone who can help you to de-escalate the attack. It’s a good idea to make sure you carry around the names and telephone numbers of individuals you feel comfortable contacting during these times.  By taking the time to understand and practice panic attack relief techniques, you can begin to reduce and even eliminate the number of attacks you experience.