Having a panic attack can be a frightening experience. I’ve had panic attacks myself for years. There are some tips though that helped me overcome my attacks most of the time. While panic attacks are certainly frightening, they are physically harmless. All that happens during an attack is triggered by your thoughts, mostly subconsciously.

The following tips will help you during a panic attack. Please remember though that these tips won’t help you overcome the underlying disorder; they will only help you regain control when having a panic attack. You should still consult a psychotherapist or buy a professional self-help course to work on the causes – the triggers that cause your panic attacks.

Tips for Panic Attacks:

• Distract yourself: Count down from 1000 or solve math problems to occupy your mind. Don’t focus on the panic attack and don’t try to fight your way out of it. This will only make it last longer due to an increased level of adrenaline.
• Splash your face with cool water.
• Listen to relaxing music while telling yourself that those attacks have never hurt you in the past and won’t hurt you this time either. Tell yourself those symptoms you feel are just caused by your thoughts and that they are not medically harmful.
• Watch TV to distract yourself.
• If you are breathing rapidly, breathe slowly in and out of a paper bag. You are probably over-breathing and taking in too much oxygen, which can make you feel dizzy.
• Talk to someone (or phone someone). If the other person knows about your panic attacks tell them you are just having one and tell them what you are feeling right now.
• Don’t sit down, do something physical.

These simple tips for panic attacks helped me many times, and I hope they will help you, too. Always remember those symptoms you feel are just caused by your brain and are not medically harmful or dangerous.

Panic attacks are more common than you might think. Fortunately, there are several professional self-help courses that can help you overcome your panic attacks. Click here for more information on treating panic attacks at home.