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.