When it comes to the techniques of coping with panic attacks, these are the things you can do:

Practice with your mind and have belief on yourself!

Don’t fear: the fear of the panic attack is from sudden feeling that you are no longer in control. But most of the time, you are! If you are afraid of the symptoms, you get more scared, and the symptoms get worse as a result.

Next time you feel panic attack coming, say to yourself: “This is just a panic attack. This is my body reacting to a threat that is not real. It feels real, but it is not real. There is nothing to be afraid of.” The more you tell yourself that you know you are having an attack and that you do not have to be controlled by it, the better you feel. It also helps to tell yourself the things that are true and safe about your surroundings.

Your mind is a very powerful tool. Now all you have to do is get it working for you and not against you. Don’t be scared of the attack! This just makes it worse as your body goes into ultra panic mode!

Important thing to remember: nobody ever died from a panic attack.

Do aerobic exercises regular to gets your heart and lungs pumping and your body strong! This helps you to associate these symptoms with a healthy activity.

Learn different techniques of breathing such as yoga and qi gong. If you can control your breath, you can stop the panic attack.

At home, practice “square” breathing: inhale, hold breath, exhale, hold breath, inhale, etc. Take the same number of seconds for each part of the breathing. Once you can do this, lie on your back and place a bag of rice or beans on your abdomen and do the breathing. Work up to 10 pounds. This also improves your breath control.

Remember, with strong mind and strong body, you can take control of the attack, not let the attack controls you!

There are lots of medicines can be used on controlling panic attacks, you should really talk to your doctor to get a good prescription based on your health condition and family history.bAnti-depressant or anti-anxiety
medications may also benefit some people.

But other than seeking medications for help, there are a few other things you can do too to control panic attacks:

Understand that and recognize that you are indeed having a panic attack, then try to understand why you are having it. These 2 simple things can help you eliminate majority of anxiety and panic attacks; for the rest of the times, try closing your eyes and take a deep breath.

If panic attacks are common, you should either try to understand what causes them and work it out or possibly seek help from a psychologist if you feel overwhelmed. If it’s a result of drug use, reduce the dose or avoid that particular drug, some people are more sensitive than others.

Relaxation exercises may be beneficial to some people too.

If you do not want to or cannot take medications, you need see a therapist. They would be able to find out what is causing your attacks and different ways to control them.

Do something that make you relax and relief the pain. Take a hot bath, light some candles. The candle lighting is calming and the bath will give you some peaceful time alone, have some deep breathing and to relax as the warm water relaxes your muscles and body. Put a warm cloth over your eyes while in the bath to further relax.

Try armotherapy or massage. Aromatherapy is a great, natural compliment and alternative to help relaxation and stress relief.

More About Panic Attacks

There are three types of Panic Attacks:

1. Unexpected Panic Attacks – the attack comes out of the blue from nowhere, without warning and for no obvious reasons, it is unpredictable when or where the attacks will happen.

2. Situational Panic Attacks – situations in which an individual always has an attack, for example, upon entering a tunnel, speaking in front of a group, or watching a horror movie.

3. Situational Predisposed Panic Attacks – situations in which an individual is likely to have a Panic Attack, but does not always have one. An example of this would be an individual who sometimes has attacks while eating, driving or lecturing.

People get mad at themselves and feel frustrated when panic attacks happen! They feel that they should be in control, and that they are weak or stupid if they cannot control their behaviors or emotions. Even worse, people around them may not understand the situation and express some sorts of disconcern, hatred, hostility towards the suffering person, that may create worse sinarios and depression for the person.