Panic attacks can strike anyone at any time. Some people have them frequently and others may have one or two in their lifetime. These attacks usually occurs when a person is faced with a situation that he or she may feel endangered or unable to cope. There are many effective strategies that you can learn to deal with the symptoms of panic, and this article will tell you how.

Stay positive during a panic attack! Think about the people you love and how luck you are to have them in your life. Remember your favorite foods, or the places you love to visit, and take your mind there. Think of some awesome things that have happened to you and remember how they felt. Your attack will pass in no time!

Try to look at what is happening to you during a panic attack and focus on reality. Either speak out loud or grab a pen and paper and start to clinically describe the situation at hand. Don’t look at anything that is fear-related as it’s probably not real anyway. Just focus on your body.

Anticipate your panic attack. If you have been suffering for panic attacks, you have to have a plan in place for dealing with them when they happen. You don’t want to be caught unawares, so know what you will do before you even start having a panic attack in the first place.

When you feel a panic attack coming on, try breathing into a paper bag, or cup your hands around your mouth as you breathe. Breathing too quickly can actually cause you to take in too much oxygen, which contributes to a lightheaded, panicky feeling.

Give yourself permission to have a panic attack when you’re in the middle of one. Don’t beat yourself up or make yourself more upset just because of the way you’re feeling right now! Let it be OK and know that you’ll make it through unscathed just as you always have before.

When having a panic attack you can close your eyes and imagine your body as a sponge. Starting with your feet imagine ringing out the sponge and letting all the stress, tension, and fear drip out. Move up your body and ring out every part, washing away all the bad feelings, until you reach your head and feel better.

A fun visualization technique when you’re having a panic attack is to become a leaf falling from a tree. Float to the ground slowly, swaying back and forth, and land gently on the ground. Let the wind blow you through the forest and focus on everything you fly past on the ground.

Breathe slowly. When you have a panic attack, your body goes into panic mode and you might start breathing quick, shallow breaths. Instead, cup your hands and breathe into them or get a small paper bag and do that as well. Breathing in your own carbon dioxide and taking deep breaths will help relax you.

As you start to take over your panic attacks and turn them around, congratulate yourself for the hard work and dedication you’ve shown! The more you realize the changes you’re making, the better they’ll work to help you stay calm. Keep up the good work!

A silly but successful way to help get through a panic attack is to place something cold, like an ice pack or frozen food, beneath your arms in your armpits. Focus on the coolness and feel it go throughout your body. I have no idea how it works, but it does!

If you practice good posture, your anxiety problems may be alleviated. This is because when you sit or stand up straight, your chest is open, which allows you to breathe in a more relaxed fashion. This will help alleviate unnecessary tension in your body which can contribute to anxiety and panic.

When you begin to feel an attack coming on, you should try to dis-empower the attack. Tell yourself over and over that your attacks have never caused any harm to you and panic attacks have never hurt any one else. Tell yourself that it does not mean anything at all.

When you start having negative thoughts that would usually lead to a panic attack, shut them down. Say NO every time one comes up and think of the complete opposite. If you fear death, think about life. If you fear failure, go do something you know that you’re really good at.

Remember when you are having a panic attack the feelings that you have are normal. They are just being expressed in an exaggerated form. Do not think that you are going to die from them or they will harm you. Try your best to remain logical about the situation.

Experiencing panic is real and learning how to cope with it is key to living a fulfilling life. Regardless of the cause, people can live happily while having this disorder. When a panic attack occurs, try to understand that it is a temporary feeling and it will disappear within a few minutes.

Ideas For Controlling Panic Attacks And Anxiety was originally published on Spring