You have to be very straight forward in confronting the situations you fear the most, so you can prove to yourself that your predictions of danger do not exist. When you avoid what you dread the most, you carry on with your fears.

Everybody avoids situations that seem dangerous, and this is OK, by being overly cautious we are merely trying to stay healthy and alive. It is OK to avoid situations that are actually dangerous, but, if we avoid situations where danger is non-existent or insignificant, we might be creating some problems in our lives; at work, at home etc.

If you avoid situations that you consider dangerous, you will never know that they are actually safe. It is very hard for people who suffer from panic disorder or panic attacks to experience any situation unless they know for sure they will be able to escape or get help if necessary. The first step for eliminating these fears is to identify the situations that you fear and avoid. For example; crowded places, driving, being alone, being in enclosed spaces etc.

Make a list of the situations that you are avoiding and a list of reasons for avoiding them, the next step is to rank them from the most to the least feared. The most frightening situations go at the top and the least feared go at the bottom.

You are now ready to start exposing yourself to these situations; you can start from the least feared and work your way to the top, do it at your own pace. It is important that you feel comfortable when doing this, you will need to practice a few times per week, and it can take a few weeks or a few months. Sometimes your practice will be part of your daily routine, others you will have to schedule this activity.

Your fear will start to fade after a few sessions, but, you will have to get used to confronting these situations, it is important that you make a commitment to continue regardless of how you feel, for your panic attacks to subside.