Stop Panic Attacks with These Proven Techniques

Effective Strategies to Manage Anxiety and Panic

Avoid any anticipation; do not think about anxiety. This is the most important cause for maintaining and growing anxiety. Mere speculation is a seed we plant that causes increased insecurity. The right way is to "live without thinking" until time X arrives, at which point we simply do what follows next.

Prepare a Mental Script

Having prepared a script is the time to tell ourselves (the script should be prepared in advance with a psychologist and essentially contains the idea that while we experience intense fear, fear will not kill us; it is simply something that "subsides" as we act normally). I will not die, even if it feels scary.

Control Your Breathing

Breathe deeply. If we notice tingling in the tips of the hands or feet, it means we are over-oxygenating. We need to "stop," so hold your breath while quietly counting one, two, three, four, then expel the air slowly. Repeat the operation until the introduction of less oxygen makes the tingling symptom disappear and you find a more comfortable breathing rhythm.

Focus on the External World

Look at something and focus your vision on the external world (see a picture, a car license plate, etc.). This "looking out" helps us know if we see well and regain a pleasant sensation of balance. Additionally, you should "listen out" (what sounds do I hear? That song, the sound of my own voice) and touch something like your clothing, furniture, or any object to lead into external sensory channels.

All these measures help determine if we are fainting, dizzy, or "functional." The sooner we check our state and move out of stillness, the sooner we can ascertain that our state is better than it seems.

Stay Active and Distracted

Continue doing what you were doing or invent a task. It is likely that a panic situation occurs while locked in a car, a classroom, an office, or waiting in line at the bank or supermarket (often with people behind you, preventing flight). Then, do something:

• Talk or browse.
• Think about what you ate last week.
• Write economic or memory notes.
• Listen to or hum music.
• Engage in anything with sufficient grip to distract you.

Allow Time for Relaxation

Wait the required minutes to relax. Remember that when you are agitated, it takes a little while to calm down. It is important not to confuse this with a "failure" of control; it is not "strange" to take five or ten minutes to regain reassurance.

Avoid Negative Self-Talk

Do not get angry. Avoid thoughts like:

• "Not again!"
• "What have I done to deserve this?"
• "This is awful!"
• "I am weak!"