How to Stop Panic Attacks From Happening to You

Panic attack is medically defined as a condition wherein the patient experiences a sudden and overwhelming feeling of fear and apprehension.  It also manifests physically through the onset of the shortness of breath, clammy hands, and chest heaving that generally lasts up to 10 minutes. 

Those who experience this psychological occurrence describe the feeling as similar to drowning while falling down a hundred storey building for a good few minutes.

Triggers and Risk Factors

Just like all other types of physical and/or psychological illnesses, panic attacks have their own set of risk factors.  Some people are more prone to episodes because of several instigators as per their lifestyle and general state of mental and physical health.

Some of the risk factors are as follows:

·      Heredity

·      Other related conditions such as depression, OCD (obsessive-compulsive disorder), phobias, etc.

·      Medication

·      Chronic physical ailments

·      Hyperventilation syndrome

·      Lack of assertiveness

Methods to Stop Panic Attacks

If you have experienced a panic attack for the first time or are experiencing it on a regular basis (which is not uncommon), or if you have a relative or friend who needs help with his or her episodes, learning about coping mechanisms can help. 

Relaxation Exercises- the right breathing techniques will make a lot of difference.  Slow deep breaths will help calm your nerves.  This is actually true with panic attacks as well as usual nervousness such as if you are next in line for a job interview.

Blocking Negative Thoughts- You might think that this is easier said than done which, at first, is true but once you get used to thinking pretty thoughts it would be a lot simpler.  What you should do is pick a very happy memory from your childhood or anything recent (which is better) and focus on it every time you feel overwhelmed by fear.  It has to be something that you can relate to the most like that beach house you want to own when you retire or the best vacation you had at the Hamptons.  The trick is to drown out all negative thoughts, and replace them with happy or at least pleasant ones.

Use Affirmations- Vocalizing positive thoughts is also an effective method to stop panic attacks.  It would be easier to remember affirmations if you right them down and recite them everyday even when you are all calm and collected.

Embrace the Fear- This is a little tricky because most people, especially those who are not too familiar with how panic attack works, would think this is a bad idea.  Embracing your fear does not mean letting it take over your person.  This means being able to control your responses to the fear you experience rather than spending too much energy fighting it altogether.  This will elevate your tolerance of fear which would empower you to slowly conquer and overcome it. 

Two of the most important things that you need if you experience panic attacks is a strong sense of self and an even stronger support system from family and friends. 

If you would like to learn more about how to stop panic attacks, make sure to checkout my free guide that reveals the methods to stop them from happening.