If you suffer from an anxiety disorder, panic attacks may be a part of your life. Even with proper medication, many patients suffer from panic attacks. Although predicting when a panic attack will happen may be a bit tricky, you need to understand some tips for panic attacks in order to take back control of your life.

The first tip to taking back control is to learn to breathe. When a person has a panic attack, often they feel so overwhelmed that they forget to breathe properly. If you’ve ever had a panic attack in public, someone may have tried to get you to breathe into a paper bag. This may be a good method for you, but the fact is that you should know and practice your breathing exercise before you are panicking. Have a plan—learn calming breathing techniques and practice at minimum once daily.

Tip 2 – Other relaxing practices may also be able to help your panic attack. Of course, you might find it difficult to consider meditation when you’re having a panic attack, however by learning this relaxing procedure, you can use some of the same calming techniques that help you to meditate, in order to calm you down.

Tip 3 – Another great way to prepare for a panic attack is to know your triggers. Do you have a specific phobia? Is excess stress your downfall? Do certain situations seem impossible for you? When you know what triggers panic reactions, you can do your best to avoid or minimize these situations.

Tip 4 – You should also be medically prepared for a panic attack. When you go outside of the home, take a list of emergency contacts, which should include your doctor’s number, your local crisis hotline, and members of your personal support systems. You can use these phone numbers yourself if you feel a panic attack starting, or maybe another person will easily find this information in your purse or wallet if you are not capable of helping yourself.

Tip 5 – take with you a bag of supplies to help you feel comfortable and calm down during a panic attack. A crucial part of the supplies is any medications you may be taking, along with instructions on taking it. You can also include any items from home that will help you feel more comfortable. This can include herbal tea, a stuffed animal, religious items, photos, rubber bands to snap on your wrist, mints, hand cream, money, a puzzle book, and anything else that may help you relax, stimulated your brain, or distract yourself. Remember, comfort is key.

Panic Attacks can be very scary and leave you immobilized for a bit of time, your quality of living can be seriously interrupted and these attacks can become very frustrating. These tips for panic attacks are meant to guide you through each possible situation which may arise however these are only a few tips of many so keep an open mind when dealing with each situation.

Regards,

Cathy & Carl Tambeau
Founders of Manage Your Body and Mind

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