how do you overcome panic attacks?

i use pain. not like self mutilation just pinching nerves in the hand between finger and thumb. i focus on that. has greatly decreased over time of attacks.
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The first thing you do is to not be afraid of the panic attack itself. It is an extremely uncomfortable and frightening experience but becoming panicked about the panic will only prolong the attack and make it worse. Soon you will be anxious about the attacks themselves. So the what you need to do is to face the attack head on when it happens. This means actually letting yourself experience the attack and while you are having it, try to repeat to yourself words such as, this is a panic attack, I am feeling my heart racing, my face is tingly. When you say these words to yourself, it somewhat elevates you to the level of an objective observer and puts the attack in perspective. It also forces you to label what you are feeling and helps you face the sensations. This makes it alot less scary. It also will relax you. Use words like, I will get through this, I will be ok, I know what this is and I have dealt with this before. I will be ok.

When you get into a panic attack, you just need to let it happen as scary and unpleasant as it is. I would also try to continue to do your daily tasks and keep yourself active because these attacks can eventually make you believe that you are incapable of doing anything but sit there and experience them. In reality, you can still function while you are having them. Once you realize that these will not kill you and prevent you from living your life, they will become less frightening.

Panic attacks are brought on by multiple factors which you can somewhat control. One of the factors is how much stress you are experiencing prior to the attack. Your mind and body can only take so much stress and for some people, the body and mind takes you into a panic attack as a sign that you need to stop loading so much on yourself, taking on too much responsibility, worrying excessively, or drowning in negative self talk. It is actually a way to tell you to slow down and make changes in your life and the way you handle stress.

So take your panic attacks as a red flag from your inner self to slow down and reassess your life and your thought patterns. Counseling from professionals experienced in panic and anxiety disorders are very helpful. If therapy doesn’t help alone, there are multiple medications which can slow down your thought processes long enough to absorb the therapy. The medication can also minimize or prevent a full out adrenaline rush which causes many of your symptoms. This will make it easier to cope with the panic symptoms.

I know all of this because I too have had panic attacks which almost crippled me. I am still working on mild anxiety even after 10 years of handling attacks as they come, minimizing attacks, and preventing their onset. I am currently on medication and went through years of therapy. Thank goodness I did!!! I am much better, though not perfect, and it has made me a much better person!
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I’ve suffered from panic attacks all of my life, they’re usually accompanied by a disorder or fear of something inparticular. They’res no real way to just stop them. When you feel one coming on, get away from the situation you’re in, count to ten, watch TV, do something to occupy your mind, but you should really see a psychologist, because panic attacks are a physical manifestation of mental triggers. Tell them about your panic attacks, and that you’re experiencing hyperventilation. (which can actually make you pass out) My doctor gave me Lexapro, it really helped with the panic attacks and anxiety and now I never have them.
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Personal experience.