Managing Panic Attacks – Practical Solutions For Panic Attack Sufferers

This article offers some practical strategies for managing panic attacks that can help you dramatically reduce their effect on your life. The methods are based on what has been shown to work for thousands of people.

Panic attacks are an increasing common problem. Current estimates show that one in every 75 people will experience panic or anxiety attacks at some point in their life. The good news is that there are some very effective methods you can use to manage panic attacks and in many cases, with the right help, you can become completely free of them altogether.

Symptoms of panic attacks can include:

- Heart palpitations

- Tightness in the chest

- difficulty breathing

- dizziness or lightheadedness

- an intense feeling of dread

Having a panic attack can be a truly terrifying experience. It is important to remember though, that it is in no way dangerous or harmful to you. Once your doctor has established that the symptoms you are experiencing are in fact due to panic attacks you can rest assured that you will not come to any harm when you experience these symptoms, no matter how terrifying they may seem.

As many experts will tell you, this realization is actually a crucial step in regaining control and freedom. For many people the fear of having another panic attack can help to perpetuate the anxiety that causes them. So if you want to stop panic attacks from happening you need to confront this fear head on. Once you realize that these attacks cannot harm you in any way you are well on your way to controlling and being completely free from them.

Here is a practical exercise you can use whenever you feel a panic attack coming on:

When you feel the first signs an attack simply do the following: Tell your panic attack it has 20 seconds to do its worst. Tell it you are going to give it 20 seconds and no more. Whatever symptoms or sensations you fear, they have exactly 20 seconds to fully manifest or be done with.

- If your heart’s going to explode – it has 20 seconds

- If you’re going to lose control of your mind, it has 20 seconds to do this and not a second more.

- If you’re going to faint – your panic attack has 20 seconds maximum to manifest this

By setting the precise time frame you return control to yourself and effectively call the panic’s bluff. You know it can’t harm you so tell it to show its hand and let you get on with more important things. Turn it into a game. Already you’ll feel lighter in yourself.

Now count down slowly from 20 to 0. Do it nice and slowly so you’re in charge. Tell the panic “Look I’m being more than generous here. You have ample time to unleash symptom X,Y or Z”. Tease it out so you’re counting halves and quarter towards the end (One and a half… One…. three quarters…. half….etc).

This method works for managing panic attacks because it puts you back in control of your body and mind. With practice your confidence and sense of freedom will start to return.

Michael Arnold is a registered acupuncturist working in London, England. He has worked with many people suffering from panic and anxiety, in many cases helping them to be completely free of symptoms.
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