ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Effective Ways to Cope with Panic Attacks

Updated on December 30, 2015
Source

If you suffer from panic attacks, you know that it can happen at any time and with little (or no) warning. Even when you can pick out a logical reason for your panic attack, it doesn't seem to do a lot to calm your nerves.

If you've experienced a panic attack in public, you might find that the anxiety of anticipating a panic attack doesn't help, either. And, if anything, having a panic attack in public seems to increase the anxiety tenfold.

Before you consider getting a prescription medication to keep your panic attacks under control, you might want to try out some of these ideas for coping with panic attacks.

Natural Ways to Manage Panic Attacks

  • Keep a record of when and where your panic attacks happen. By documenting your panic attacks, you might begin to notice a pattern and you can get a better idea of what might be triggering them.
  • Don't rely on medication. Medication will usually mask the symptoms without addressing the underlying cause and some panic attack medications also have some serious side effects.
  • Cut down on unnecessary stimulants. Certain drugs, like caffeine and tobacco, can make your panic attacks worse. If you don't want to quit cold turkey, it helps to reduce your tobacco or caffeine use gradually.
  • Find a friend you can talk to about whatever triggers your panic attacks. He or she should be somebody you can trust. A friend who understands what it's like to have panic attacks may know exactly what you need.
  • Consider some lifestyle changes to reduce your anxiety and panic attacks. A lot of people have built up anxiety and resentment for a job they hate or something they're going through that they feel they can't change. This can definitely contribute to panic attacks.
  • Take a walk. Walking releases hormones that improve your mood and helps to clear your mind from the anxiety that comes with panic attacks. It helps to walk in a pleasant environment such as a park. Fresh air always helps me!
  • Sign up for a yoga class. Yoga can help you relax along with a series of poses that can improve health and muscle tone.
  • Learn some relaxation techniques. Next time you feel an anxiety attack coming on, take some slow, deep breaths and concentrate on relaxing tense muscle groups.
  • Consider counseling for severe panic disorder. Some panic disorders are so severe that you may need help to get it under a control. Talk to your doctor about treatment options and consider scheduling appointments with a counselor.
  • Confront your fears. Panic attacks and anxiety can be caused by a past traumatic event or fear of losing control of a situation.

    I've actually heard of a guy who conquered his fear of heights by signing up for skydiving lessons! You don't necessarily have to go that far but it does help to take stock of which fears might be causing your panic attacks.

Panic Attacks Can Be Controlled

You can get your panic attacks under control by figuring out what causes them and taking steps to reduce their severity. It'll take some willpower and may take time if you're just starting on your efforts to control your panic attacks.

By staying consistent, you will eventually notice a reduction in the severity and frequency of your panic attacks and you can start getting your life back to normal.

© 2012 Melanie Palen

Comments

    0 of 8192 characters used
    Post Comment

    • brakel2 profile image

      Audrey Selig 

      4 years ago from Oklahoma City, Oklahoma

      Hi Melbel - What a great hub on panic attacks. It seems like the world id full of people who have panic attacks. I think that the world situation and the media making events scary does not help. I do not watch the news but pick up bits and pieces on my iPhone. I have heard others say the same thing. Your ideas can convince others to try to deal with the problem in other ways. Sometimes, eating healthy can help. Thanks for sharing your ideas. Sharing, Blessings, Audrey

    • nifwlseirff profile image

      Kymberly Fergusson 

      6 years ago from Villingen Schwenningen, Germany

      I haven't yet used medication for my panic attacks, because I never think to mention them to my doctor - they only occur now and then, usually when I'm completely stressed, overloaded with work, and dealing with flare-ups of various chronic illnesses. The worse panic attack was a bad (allergic) reaction to the first dose of a medication -- I really thought I was going crazy.

      For 'normal' occasional panic bouts, I remind myself to breathe deeply and slowly, and then try to call someone ('cos it almost always happens when I'm alone). Making myself warm also helps, especially if I get the shakes - a long hot shower, or using my heat-lap-blanket works well to relax overly-tense muscles. Journalling afterwards helps with stress levels and to find out why I panicked.

    • JKenny profile image

      James Kenny 

      6 years ago from Birmingham, England

      Great hub with some very useful info. I started suffering from panic attacks last Christmas, and every now and then they occur. I must admit that I'm quick to use medication in order to get a quick fix. But next time I have one, I'll keep this in mind. Voted up etc.

    • RealHousewife profile image

      Kelly Umphenour 

      6 years ago from St. Louis, MO

      Great hub about panic attacks...I think I've had one before (not diagnosed) and it's real freaky! You can convince yourself of the craziest crap when a little crises happens along!

      I was working a night shift once, alone, got off work at 8am went out and it had snowed ALL night! The snow was about 8 inches deep and not even the highway was clear. I was freaked but I asked myself, "is driving home worth dying or should I sleep in the lab?" so I got in the car....hahaha. I made it home but I was PRETTY certain I wasn't gonna:) lol

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)