How To Cope With Anxiety And Panic Attacks

How To Cope With Anxiety And Panic Attacks

Coping with panic attacks is easier than you might think. There are a number of coping strategies that you can use that, once learned, are not difficult at all to put into practice. Let's take a closer look.

Don't Fight The Attack

During a panic attack you are actually experiencing a bodily response known as the "fight or flight" response. Your body thinks there is an imminent threat and is equipping you to deal with this emergency.

If you try to "fight" the attack then this will only make your attack much worse, very quickly.

Focus Outside Your Body

See your body and mind as being, despite their integration, separate entities.

Your body is producing this strange response even though there is no real threat. You know better than your body, you know that there is no threat and you are just having a strange reaction.

You know there is nothing to fear. Fear only feeds the response. But you have superior knowledge and you know that fear is irrational.

Execute Your Relaxation Techniques

Relaxation techniques can be used regularly (e.g. every morning and every evening before bedtime) but can also be used in the emergency of a panic attack.

Most beginner relaxation techniques teach you to imagine every part of your body slowly relaxing, starting with your toes, through your feet and legs, the rest of your body and finally your neck and head.

These techniques are highly effective for coping with panic attacks and well worth learning in advance.

Recite Coping Statements

Coping statements are a way of speaking to yourself (do it under your breath if there are people around) to reassure yourself.

They have a much more profound effect if they are spoken out as opposed to simply just being thought. Here are some good examples:

"This will not kill me".

"This is simply my overreactive nervous system reacting again".

"This will pass as it always does".

"There is nothing wrong with my mind or body".

Memorize a couple to use the next time you experience a panic attack.

Try To Do Something Else

Although you may feel "frozen", you should try to get up and do some activity if you can. If you remain still and captivated by your thoughts then you are not going to help your situation. On the other hand, most activities are a good distraction from the symptoms that are being exaggerated in your head.

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