How to Overcome Panic Attacks?

Think of the positives (like you have studied for so many hours, on the homework assignments for the chapters you passed and understood all the material), talk yourself through it. remind yourself you have nothing to worry about. good luck

I have had panic attacks and was diagnosed with anxieties when I was about 6 yrs old. It can really over take your life learn to control it.
References :

View the techniques for control of anxiety/panic attacks, in section 8, at ezy build, below. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious). Advice from a published psychiatrist on controlled breathing: (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: "RELAX", just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense. Similar, but simpler advice, from a clinical psychologist is to breathe in to the count of 3: (one thousand one; one thousand two; one thousand three) each takes around a second to say to yourself, in your mind. Then breathe out to the count of 3. Repeat, until it begins to take effect. Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, [page N first] or 42, [page i first] respectively).

The paper bag method also works for most people, but is not suited to all circumstances, such as driving, or playing sport. Another alternative is psychotherapy, to address its fundamental cause, which is usually anxiety; read section 1, and examine the http://1-800-therapist.com/ & http://www.metanoia.org/choose/ websites, and use the locators to find a therapist, (and phone book, but only if necessary). I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them, which is enough for some people. Visualise as vividly as possible, a large, red, flashing, "STOP!" sign, and/or possibly a stern faced person wagging an index finger at you in a negative manner, then say to yourself as forcefully as you can, even aloud in a big voice, if alone: "I know this tactic: GO AWAY FOR A WHILE !!!" You may want to us either: "ruse", "ploy", "game", or "trick", instead of "tactic". It usually takes 30 – 40 repetitions, for most people, to establish a new habit. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack.

Practice one of the relaxation methods in sections 11, 2, 2c, or 2i, daily, and when needed. Also, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising – saying it to yourself in your mind). Sections 53, and 2, 2.q and 2.o at http://www.ezy-build.net.nz/~shaneris also refer: "Even though I sometimes suffer from panic attacks, I deeply and completely accept myself." Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, which requires some form of therapy, and Cognitive Behavio(u)ral Therapy has been shown to be effective. Imagine that the cause of your panic; your anxieties, fears, your self doubts, self recriminations, all the agonizing "I’m-so-Stupids"; every painful "I-can’t-do-it" are huge raging, hurtful bulls snorting and charging at you. You see them coming at you and you hold out your red matador’s cape at arms length and simply let them charge right by.
References :
Every time they come at you, hold out your arm with the red cape and let them rage and snort and go right on past. Because many people can’t access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge (professional is best). Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread. A variant of Eye Movement Desensitisation & Reprocessing therapy, which has been used successfully for those people suffering from anxiety: it is easily learned, quick to use, yet can be very effective, is on page N, of section 6, and I use it before the relaxation techniques, because I have found that it makes them quicker to employ, and more effective. If you are fairly suggestible, (40% of people are) you could also try professional hypnotherapy, or the searchbar at: http://www.hypnosisdownloads.com/ "panic attacks" or http://www.asktheinternettherapist.com/h... Stop Panic Attacks – CD – MP3, or NeuroLinguistic Programming (Google this, or try Wikipedia.org).

For the NOW,here’s what you might want to consider to alleviate your situation:

1)Dieting
Your emotions have taken a toll on your body. Its been sapping the nutrients from your body,and you need to replenish it. What you eat affects how you feel. If you don’t eat well, your health isn’t going to improve your situation either. So,start eating right and get the nutrients the body needs.

a)supplements to provide relief (from your anxiety)
i) Vitamin B complex + magnesium

b) foods to avoid:
i) soda drinks
ii)caffeine
iii) alcohol
iv) processed food

remarks:
Eat moderately,but avoid skipping meals or binging on them. Just eat as you would normally,but avoid those kinds of food as mentioned above.

2) Get a good sleep. here’s a link that gives you advice on getting a good sleep :
http://www.path2healthyliving.com/NaturalSleepRemedies.html

3)Exercise & meditation:
release those penned-up emotions through exercise and meditation so that your mood brightens up.

4) Build you self-esteem
You need to give yourself a pat on the back for all that you’ve gone through. Believe in yourself that you’re able to overcome the problems. Don’t counter your feelings,but work along with it and find means to make it better. Do things which you love doing that makes you happy. That will distract you from your anxious thoughts. Bring your wife and son out,and just have a good time with them. Just live life the way you want it to be,and don’t let your anxiety control you.

5) Stop smoking (if you’re a smoker)
The effects of relief are just temporary. You might find yourself being too dependent on this temporary relief that you may get addicted to it. That would be an additional problem that you’ll have to bear. The best is to avoid the possibility of addiction in the first place.

6) therapy:
share your worries with a professional therapist and get the support you need from them. Try it first,and then evaluate if its working out for you. There are also online programs that helps you understand and rectify your anxiety issue. You might want to take a look at this for more details:
http://offto.net/ImmediateAnxietyRelief/

the above tips are adapted from:
http://www.anxietyforum.net/forum/viewtopic.php?t=4087

Do give it a read. It may be beneficial for you in the long run. Hope it helps =)
References :
http://www.anxietyforum.net/forum/viewto...
http://www.path2healthyliving.com/Natura...
http://offto.net/ImmediateAnxietyRelief/