The first panic attack is unexpected, but after that you start fearing a repeat. You are afraid to get in a situation where you are not able to prevent a panic attack and start to avoid certain situations. The longer you wait to treat panic attacks, the more symptoms you might experience and the more it will affect your life. But how do you deal with it? We want to help you.

Control and awareness

The harder you try to restrain the panic attacks, the more difficult it gets. You start focusing on the problem, whereby you might let  yourself get dragged into it. Instead, try to let go of your fears and look for distraction. This does not mean you should avoid anxious situations! Be aware of the problem and prepare yourself for it: Describe in a diary how you feel before, during and after a panic attack. Confront yourself and consider what you could do to change the situation.

Rest and mindfulness

If you have had a panic attack before, you probably know how anxious it could be being alone at this moment. During a panic you lose trust in yourself, this is why you crave a different form of control. Tell someone you trust about your panic attacks and ask them if they can support you in case of a panic attack. In this way it will be less scary to tackle the panic.

Also mindfulness can help you to get control. Mindfulness helps you to control your  breathing and gives you the opportunity to get your fears in perspective. Are your fears based on anything (or are you talking yourself into it)? Clear your head and get back down to earth. Next to that, when you suffer from panic attacks most likely, you’ re not breathing properly. Tension in your body has a big effect on your breathing, it can reduce your breath ability with 30 percent. So focusing on your breath will help a lot, try for example this exercise.

Lifestyle and caffeine

If you do not feel well, you get more sensitive. A healthy lifestyle keeps your hormone system in balance. Eat healthy, exercise enough, go to bed on time and relax enough. Try not to drink that much caffeine, since the physical effects of caffeine can make you more sensitive for a panic attack.

Coaching

Maybe you are ashamed of your panic attacks, or you believe it is temporary. However, it is better to seek help, together we are stronger than alone! A coach can help you get to the roots of you panic attack and together you can look for possible solutions. Click here for more information about online help via NiceDay.