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You´re terrified that any minute your next panic attack will strike. These worries consume your day, completing tasks is difficult, going new places almost impossible. What will trigger your next panic attack and how can you avoid it?

These questions consume your thoughts and influence your actions. Walking around plagued by these thoughts can be extremely disconcerting but it is what passes through the minds of many panic attack sufferers. 

Such overwhelming feelings and fears can make completing even simple daily tasks a challenge.  Suddenly we become forgetful, distracted, unfocused. Since you are so worried about having a panic attack, your levels of anxiety are so high that you are probably suffering from generalized anxiety as well or even agoraphobia. 

Driving a car, going to a new place, performing your responsibilities at work or at home can suddenly take on epic quality. Some people become so terrified of the unfamiliar and its potential to trigger a panic attack that they refuse to leave their safe zone or places they are familiar with. 

These people have developed agoraphobia and if this situation describes you, take comfort, you´re not alone and you can do something about it.

Whatever your present state of panic, anxiety or agitation, you can manage and eliminate your panic attacks as well as your resulting fear, anxiety or agoraphobia. There are important proactive steps that can get you started now on the road to a panic free life.

Imagine living your life free from the worry over your next impending panic attack, free from the anxiety that accompanies these feelings and free from the fear that seems so overwhelming. 

You can deal with you panic attacks and eliminate your anxiety as long as you are willing to try some panic attack management techniques. The most important step in eliminating your panic attacks is to end your fear of having panic attacks. 

This is probably not the first step in your journey to panic attack elimination, it may even be your last. But by getting rid of the anticipatory fear of your next panic attack, it will greatly reduce your likelihood of having one. 

This means you confront anxiety provoking situations head on because this eliminates the need to worry about them. It is the anxious thoughts coursing through your mind that trigger your panic attacks. You have to jump into the storm to get over your fear of the storm. 

There are many techniques that you can use to help build your confidence to the point where you are able to confront and eliminate your fear.

• An exercise program and proper diet are a first step. 

• Learning abdominal breathing exercises and meditation or yoga are important relaxation techniques to help you cope.

• Training your mind to see the good in things rather than the bad and creating positive affirmations for yourself that help you have the self confidence to confront uncertain situations are other important strategies. 

By building up your self confidence, strengthening your self esteem and providing you with techniques to manage your anxiety you will have the courage to confront and eliminate your panic attacks.

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Here is another article on panic attacks self help that you may find useful

Melissa remembers her first panic attack like it was yesterday. She was coming home from work as usual on the 5:32 train. She was reviewing her to do list for the weekend and thinking about a presentation she had to give at work on Monday. 

While her obligations were many, going to her daughter´s play, arranging catering for her husband´s birthday the following weekend, making baked goods for the school bazaar and getting this work presentation done that cropped up at the last minute, they were no more than usual. She decided to pick up some food for dinner on the way home and went to the supermarket.     

She put her purse in the cart and started wheeling around the grocery store. She went to the meat counter first to see what was available and what looked good.  Suddenly her heart started racing and she felt weak in the knees. She steadied herself and tried to shake the feeling but terror struck her.

Was she going to die on top of the meat? What would happen to her children?  Where was her husband?  Would he marry someone else? She grabbed at her scarf and removed it; she tried breathing but heard only wheezing. She saw people looking at her and tried to act normal but the inability to breathe was too much. She took her purse and ran out of the store, pulling at her shirt, trying to ease the pressure in her chest. 

As soon as the cool night air hit her she felt better. She started to breath, walked a little to get the circulation going. Then she sat down on the bench outside. Someone came up to her and asked her if she was okay. She simply nodded, still unable to speak. She looked down at herself after a few minutes. She was soaked with sweat and her blouse was ripped open at the chest, her bra was showing.

What had happened and why? This thought would continue to plague Melissa in the coming months as her hesitation, fear and uncertainty mounted.   

Melissa missed the school bazaar, missed her daughter´s play, called in sick on Monday for her presentation and made up an excuse to cancel her husband´s birthday party.

This was the beginning of Melissa´s agoraphobia and the fear that dominated her life from the time she had her panic attack in the supermarket standing over the Idaho potatoes. This fear led to the alienation of her husband and children and the loss of her job and self-esteem. 

Six months after this first panic attack, Melissa´s life was unrecognizable. Melissa was unemployed, living separate from her children and in divorce proceedings from the love of her life of 15 years. Just six months ago, her life had been a picture of success and happiness. She had a great job she loved, two great children who were clever and angelic and a husband who was the light of her life and her high school sweetheart. She had a beautiful home and tons of friends and was active in a number of organizations, including the PTA.

Today, Melissa is afraid to venture too far from her home, she won´t ride the train into the city, she can´t go to crowded places and feels stressed, anxious and worried all the time. Her husband tried to help her but she pushed him away. Her children tried to be understanding but they didn´t understand. Her friends tried to be supportive but she didn´t want their support. 

While this case may be extreme, it shows how agoraphobia can start small, you miss just a couple of events, you make just a couple of excuses but the inertia of avoidance can snowball very quickly into severely damaging your life. While there are varying degrees of agoraphobia, they all have the potential to be severely life limiting and should be addressed as quickly as possible. 

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One day, you wake up, look around and realize that your life has spun out of control.  Your life, once so normal has become like a nightmare. Your job, your personal life, your family, your peace of mind has all been disturbed and you feel powerless to make any change or improvement. The source of this disturbance is the anxiety that has invaded your life and come home to roost in a seemingly permanent manner.  Everyone experiences panic; we would simply be robots if we didn’t. While these feelings of distress may be normal in small, isolated doses, they should not be a pervasive, all consuming fire that threatens your sanity with every step and action.

For anxiety sufferers, the feelings of distress are constant companions that cannot be shaken, that cannot be reasoned with and cannot be easily tamed. The resulting stress from having to contend with such an overwhelming dread leaves many sufferers exhausted and miserable. Sustained angst can have physical manifestations that can severely affect your health.  Some of these affects include:

• A rapid heartbeat• Difficulty breathing• Dizziness• Loss of sensation or tingling in your hands and feet.  • Disorientation• Sweating

These are only some of the effects that could sweep over you as you struggle with a panic attack or excessive apprehension. After experiencing such scary symptoms many people seek to avoid duplicating this occurrence, whatever the cost. They examine the triggers that could have brought these overwhelming feelings about.  They associate the experience with whatever they were doing or wherever they were located when the panic attack struck. After identifying what they believe to be the cause of their distress they avoid any situation where the causes of their anxious episode might be duplicated.

Avoiding the fear becomes a priority and pretty soon your life gets out of whack and relationships, job performance and your physical and mental health suffer. If you are afraid to be around a crowd of people you may neglect going to the gym, seeing movies, eating out with friends or engaging in any kind of social activity. Interacting with coworkers may become problematic and job opportunities may pass you by. 

As your life contracts, your mental state spirals downwards. Cut off from friends, activities and mental stimulation, your mind becomes overwhelmed with anxiety and fear and sleep can be disrupted. 

The lack of sleep, the stress involved with avoiding panic inducing interactions and the fear make you a shadow of your former self. Understanding the power of the mind and its ability to consume your thoughts with unrealistic or exaggerated worries is the first step in changing your situation. 

Your mental and physical health are important and should be protected and cared for.  Relieving your mind of worry will help relieve your body of the manifestations of that worry. By eliminating the physical symptoms that can produce such dread, you will in turn help your mental outlook.

No one wants to contend with a rapidly beating heart or shortness of breath or disorientation. These feelings are scary and while it’s a natural instinct to avoid them, we need to find ways to resolve them without damaging our lives.

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When you experience a panic attack, your body goes into overdrive. Your body is sounding the alarm and your heart starts to race faster, your breathing becomes shallower and quicker and blood flows to the core of your body, leaving your extremities tingling.  

These sensations can be overwhelming and often only serve to increase the anxiety you are suffering with. Your body is prepared to fight or flee; this is an ancient survival instinct that kicks in when we feel cornered, vulnerable or scared. 

It is our body´s way of protecting us. These powerful sensations can´t simply be dismissed or wished away. They have to be fooled into thinking everything is okay even if your mind is telling you it´s not.  

People who suffer from panic attacks have these episodes strike them at unfortunate times and in unfortunate places. The stimulus that is causing the intense reactions is usually something that wouldn´t spark such an intense reaction in non anxiety sufferers. 

Panic attacks can be triggered by a meeting with the boss, speaking in front of others, meeting with your child´s teacher, going to the theater. There are so many reasons that someone might have an attack, it is important to examine your particular triggers. Is it crowded places, meeting with authority figures, or fear of embarrassment. 

Once you understand your triggers, you can more effectively work towards conquering them. 

What you don´t want to do is to avoid activities and people because of your panic attacks. Don´t put off that meeting with your child´s teacher for months because you don´t want to talk to her, don´t refuse a promotion because you know you will have to go to more speaking engagements. Avoiding activities because of your panic positions you to develop more severe anxiety problems.

There are many ways to deal with panicked responses besides medication. While prescriptions may be a solution for some people and some people have had great results with drugs like Paxil and Zoloft, many people don´t want to become dependent on prescription medications or deal with their potential side effects. 

There are ways, non-prescription ways to deal with panic which may better suit the needs of some anxiety sufferers.

Exercise is always a good place to start; it releases natural endorphins and provides an outlet for worry and aggression. It can also be a great self esteem booster and help you feel better about yourself. In addition, you can learn and utilize various relaxation techniques such as meditation, yoga, progressive muscle relaxation and deep breathing. All of these are a good way to spread positive vibes throughout your mind and body, triggering your body´s natural relaxation response.

Another great way to deal with the negative effects of panic attacks is to redirect your negative thoughts into positive ones. This is a simple premise but it takes practice and work to execute effectively. 

Essentially you are turning your thoughts away from obsessing on doom and gloom and all the potential things that can go wrong in a given situation to focusing on prior successes in similar situations or the positive outcomes that might be achieved.  By actively and consciously changing your thought pattern, you will lessen the natural physical response that your body goes through when feeling panicked.

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Hypnotherapy has been used as a treatment for different types of physical and mental conditions for a long time now. It has been more than thousand of years now that this therapy is utilized throughout a variety of cultures. In the mid 20th century, modernized version of it was introduced as a medical technique. This was supported by both American as well as British medical Association.

When it comes to panic attacks, there are several ways hypnotherapy can work. In fact, the therapy has been proved helpful in several cases of panic attacks and individuals have been extremely happy with the performance and its effects.

It is sad but true that about one third of American population has already suffered form a panic attack at least once at same point of time in their life. There are several reasons for this. One of the main reasons remains ignorance about the disease, symptoms and treatment options.

One of the most effective options is hypnotherapy. It will help a person to cope up with panic attacks very efficiently. The treatment is fast  and does not leave a negative impact on the patient. The technique helps the person to experience relaxation in a positive and quick pace. 

Hypnotherapy has been extremely successful in teaching panic attack sufferer a brand new way to think as well as behave. There are a lot of breathing exercises and visualizations included in the technique in order to make the sufferer fearless.

The latest accepted technique of hypnotherapy for curing panic attacks is known as hypo- analysis or Analytical Hypnotherapy. This herapy is extremely focused as well as intensive type of talk therapy that helps a patient to be in a safe as well as secure environment. Thereafter it makes the patient travel through the process of identifying as well as underlying cause of patients phobia, anxiety or panic attacks. The process is carried out via using hypnosis.

Once the ulterior cause of panic or anxiety is identified and minimized, all symptoms associated to it would reduce dramatically.

The process of treatment that utilizes this therapy can take a long time and may also be heavier on your pocket. However, the process is extremely effective and facilitates the patient to undergo a self analyzation as well as understand the actual source of fear and anxiety.

A lot of studies have reported success of hypnotherapy in curing panic attacks. Many researches have even suggested effectiveness in helping patients get rid of panic attack.

Experts recommend to try some sessions of hypnotherapy to experience its effectiveness. This will help you get a feel of whether it gives you any impact on your sense of anxiety and well being.

Panic attacks can be quite uncomfortable, abnormal, scary and even stop you from carrying out your daily life activities.

Turning to hypnotherapy will surely help you achieve your goals. It will provide you a life that’s free of any kind of panic or anxiety attack.

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