How to Work Through a Panic Attack

If you're one of the more than three million people who suffer from an anxiety disorder in the United States, or one of the millions more who struggle with that same problem in other countries, it's very important that you realize that you are not alone and that there is help available. Many people just like you have learned ways to feel better, and while there isn't actually a 'cure' for anxiety and panic attacks, there are ways that you can help yourself to feel better overall and reduce the number and severity of the panic attacks that you do have. There are also ways that you can get through a panic attack - even when it catches you by surprise.

Medication is one way that people try to control their anxiety, and there are herbal remedies as well for those who aren't interested in taking prescription medication. If those kinds of remedies aren't for you, or if you're caught unaware by a panic attack and don't have your medication with you, the best thing to do is breathe. That sounds so simple, but it's true. Most people don't breathe properly, and when you're frightened that's even more accurate. They tend to breathe rapidly through their nose and fill the top part of their lungs only partway, by taking shallow, rapid breaths.

When you feel a panic attack coming or when one already has you in its grip, take deep, full breaths. Fill up your belly with them instead of your chest. Do this slowly so that you don't hyperventilate. These kinds of 'belly breaths' are very calming, and it's nearly impossible to panic when you're breathing this way. People who meditate or do relaxation exercises breathe like this, and you can do it, as well. It may take a few minutes, but keep it up. You'll soon realize that you feel calmer. This can also be used to fend off a panic attack that feels like it's about to happen.

While you're breathing, remind yourself that this is just anxiety. Sure, it's scary. Sure, it feels bad. Go with that, acknowledge it, and then let it go. It's only a feeling, after all. It doesn't mean anything. It won't actually harm you, and there is no scientific evidence of people dying from anxiety or panic attacks. The reactions that you're having during an attack are normal human reactions! They're just exaggerated and they come at inappropriate times.

You fear them because your mind tells you that something is wrong with you - that these feelings are dangerous and that you might die or lose your mind. Other people do things like bungee jump to get precisely the same rush of adrenaline, sweaty palms, and pounding heart that you're trying so desperately to get rid of. It's all a matter of perspective. Breathing the right way and putting your anxiety feelings in perspective won't cure you, but it will go a long way toward making panic attacks and anxiety in general more manageable, and that will let you go ahead and live your life.