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Although it’s not advisable to do panic attack diagnosis by yourself without help from a professional, but there are steps you can take to alleviate the symptoms when you’re experiencing an attack.

The first step is awareness or understanding about panic attack and all the symptoms so that you can take appropriate measures to counter them. Remember that anyone can experience panic attack, especially those who are depressed. But happy person can also experience it.

Panic attack can happen without any apparent reason, it can be triggered by stress, trauma or a medical condition. Your brain sends signal that will cause you to experience intense feeling of fear or terror without the presence of actual danger.

There is no easy way of telling whether a person is having panic attack or not. But it’s usually characterized by the following symptoms: pounding heart, palpitations, trembling, sweating, chest pain, shortness of breath, stomach churning, lightheaded, feeling dizzy, hot or cold flashes, fear of dying, losing control and feeling detached from the surroundings.

Note that different person may have different symptoms but most will experience four or more of the aboved symptoms.

Here are some self help tips for overcoming and alleviating panic attack symptoms.

Practice deep breathing

When people are anxious, they tend to take short and shallow breaths from their chest. This type of breathing is called thoracic (chest) breathing. It will result in increased heart rate and muscle tension that worsen the condition. When you’re anxious or having a panic attack, you’re not even aware that you’re breathing that way.

To reduced feelings of anxiety and panic, practice deep breathing or breathing through the diaphragm. This type of breathing is called diaphragmatic or abdominal breathing. When you breathe through your diaphragm, your abdomen should expand and contract with each breath.

You can practice abdominal breathing right now by putting one hand on your upper abdomen near the waist. Breathe in deeply for 3 slow counts, hold your breath for 3 slow counts, and breathe out for another 3 slow counts. Notice your hand raised as you breathe in and lowered as you breathe out. Repeat this process slowly until you feel calm.

Manage your stress

Exercise can take your mind off of your problems, it can reduce stress hormones like cortisol and increase endorphins giving you a positive mood. There are many things you can do to reduce stress. Meditation, yoga, music all have the benefits of reducing stress level.

Live a healthy lifestyle and maintain a healthy diet

Studies have shown that certain substances like caffeine, nicotine and alcohol can trigger panic attack. A diet high in refined sugar can cause mood swings and irritability, especially in those who have panic disorder. By living a healthy lifestyle and maintaining a healthy diet, you can actually eliminate many panic attack triggers.

Here is a complete self help guide that shows you how to overcome panic attacks.

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

Panic Attacks can be characterized by a sudden onset of uncomfortable and terrifying symptoms coupled with thoughts that something bad is about to happen. The most common symptoms of panic attacks can include: rapid heartbeat, dizziness, difficulty in breathing, etc. The very first panic attack can occur anytime, anywhere and subsequent attacks can be equally unpredictable. Left untreated, sufferers can become traumatized by their experiences and may develop certain level of fear and phobia. They may hesitate to venture into public and become easily agitated and nervous.

In order to overcome your panic attacks you need to understand what is going on with your body. Many panic attack sufferers are dead convinced that something is wrong with them and they are going to die. This is false! Panic attacks will NEVER cause you to die or cause you to develop some unknown physical illness. This is the most important fact that you have to understand as a full recovery would not be possible if you still believe that something bad is happening to you. You need to stop pin-pointing a reason and cause for your symptoms – because there is none – there is only panic attack.

One way to deal with panic attacks is to try and focus on positive, rationale thoughts. Thoughts like “I feel like fainting”, “I am having a heart attack”, “I am going to lose control” does not help at all. Instead, they will only serve to worsen the panic symptoms. Put a stop to these thoughts and replace them with positive, rationale thoughts such as “These feelings are uncomfortable, but they won’t last forever”, “It is not a heart attack, it is just panic attack, I will be fine”, etc.

Do not be disheartened if you are finding it difficult to concentrate on these calming thoughts. This is a form of mental conditioning; as you keep practicing and trying, your brain with eventually accept these positive statements and you will find it easier to calm down.

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

Every panic attack sufferer is in constant fear of the next panic attack and thinks about how to overcome panic attacks, can it even be done? The answer to that question is, yes of course it can. In fact there are many treatments and methods available to you to help you when overcoming your panic disorder.

Overcoming panic disorders is not an overnight task and as you read this I am sure you will already be aware of this, but it can be done with the right persistence and will to succeed. Treatments and tips you can use at home are usually the strongest due to the fact it is you that is working against your panic attacks.

Self help is the strongest solution to many disorders and conditions, not just panic, solely because of the inner strength that combating something by yourself actually achieves. So to get you started on the right path, here are a few tips to help you overcome panic attacks.

1. Positive Thinking

This isn’t one of those; think positive and everything will be alright type of scenarios. You see, panic attacks come on through fear or negative thoughts. If you think back to your last panic attack, I bet it started through something that happened or a negative thought that immediately turned into an uncontrollable, stressful moment. This is what we need to combat and thinking positive can alleviate this issue.

Taking a step back and re evaluating a situation positively is a huge step to overcoming panic attacks.

2. Creative Thinking

Having suffered from panic and anxiety for a long time, months or even years, your brain is focused on these conditions constantly. So, taking up something creative or thought provoking is a step in the right direction.

You need to get your brain thinking again!

Hobbies such as walking, painting, writing or even exercises such as yoga are all great ways to focus your mind away from your panic disorder and onto something positive and thought provoking. Over time this will help to overcome panic attacks occurring regularly.

As mentioned above, curing and overcoming panic attacks aren’t an overnight job, but it can be achieved with the right plan and method! Focus your mind, focus on a goal and take action!

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