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

Anxiety is a normal reaction to things that tend to frighten you or when you feel uncertain or overly stressed. Often anxiety brings sweating, muscle tension and an increased heart rate with it. Anxiety increases when you have financial problems, work problems or family problems.

Here are a few methods that you can use to control your anxiety levels and also use in preventing panic attacks as well:

1. Learn a Variety of Breathing Exercises

When you start to have a panic attack your breathing gets faster and it can develop an irregular pattern. When you are calm, your breathing slows down and its rhythm returns to normal. One thing that helps keep anxiety under control is deep relaxing breaths. By learning a few deep breathing methods you will be taking important steps to controlling your anxiety. Take a long slow breath and count to ten then slowly exhale. Practice doing this until it becomes second nature.

2. Take Action

One of the best responses to a raising anxiety level and preventing panic attacks is to take action and try to calm yourself down. First you will want to identify the exact cause of your stress and, if you can, write down what it is that is bothering you. When your anxiety has subsided, look at the problem that caused your stress and try to come up with ways that you can keep the problem from arising again. By taking responsibility for your anxiety and trying to solve your problems, you might find that it will go away completely!

3. Learn to Let Go

Instead of focusing on the things that scare you or cause anxiety, learn to look past them and focus on the things that keep you calm. Some call this “finding a happy place.” Listening to certain music, prayer, exercise or even simply relaxing with a good book are all methods of letting go.

4. Improve Your Self Esteem

Anxiety is often rooted in self doubt or insecurity. By thinking positive and learning to recognize your strengths you can play to those strengths and greatly reduce the insecurities that have been plaguing you. This is also an area when therapy can prove to be very helpful in the curbing of anxiety and panic. Learn not to criticize yourself but, instead, to tell yourself that the next attempt will be better.

5. Find a Support Group

Sharing your feelings with people who understand what you are going through is also a wonderful way to work through your stress and anxiety. There are plenty of anxiety and panic attack support groups available if you are interested in joining one. Finding encouragement from others who have anxiety problems can help you to realize that you are not alone, which will help you keep it under control.

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

Panic attacks or anxiety attacks are an affliction caused by various conditions that are generally lumped under the classification of anxiety disorders. These range from a variety of phobias to more specialized disorders such as OCD (Obsessive Compulsive Disorder), SAD (Social Anxiety Disorder), PTSD (Post Traumatic Stress Disorder), and GAD (Generalized Anxiety Disorder).

These conditions lead to the sufferer needing tips on preventing panic attacks panic attacks as in a panic attack a persons fears become so overt in their mind that their ‘fight or flight’ mechanisms start to take over their body releasing adrenaline and raising the heart rate and other symptoms that are akin to what a person would expect in a really dangerous situation but this can happen in mundane times for people with anxiety disorders.

Some Tips to help prevent panic attacks are:

1. BreathingWhen a person has a panic attack they often start to breath very fast and too deeply which causes a lack of carbon dioxide in the bloodstream. Called hyperventilation, this leads to an increased heart rate that increased anxiety further and can lead to fainting, chest pains, headaches and slurred speech. To combat this you must focus on your breathing and instead of taking fast deep breaths try to breath out as hard as you can taking shallower breaths and exhaling as much as you can. This is called hypoventilation and when self induced like this it will provide the opposite effect that hyperventilation has on a person slowing the heart rate and thus calming you down.

2. DistractionWhen your mind becomes a mess of fear and anxiety over something it leads to intrusive thoughts and a focus on whatever set off the anxiety attack so when preventing panic attacks you should try to distract yourself and focus on something else. While “just don’t think about it” sounds trite it is important to not start on the downward spiral of panic by taking a step away to somewhere else. Some tips are to call a friend but don’t talk about anxiety, turn on the TV and flick channels around for a while but most important is that you need to do something and take action physically and mentally or you will be caught in the same trap again.

3. UnderstandingWhile applying the previous tips can help you avoid a full blown panic attack the best tip on preventing panic attacks is that you must understand what triggers them. Again this may sound trite as you may know what triggers your anxiety, it might be public speaking, the dark, people you do not know or a whole host of other things. This reason is just the top layer though, to dig a bit deeper and know why you fear these things is a vital art in understanding your condition and to prevent panic attacks. The more you understand why the fear comes on and why that base reason exists means you are armed with knowledge that allows you to be one step ahead of your fears so you can plan and be prepared when it happens so the shock does not unnerve you.

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