Tips For Panic Attacks


How to cope with a panic attack, tips for panic attacks and sufferers; whilst the basic knowledge and information is readily available online you may as well use it. The first steps to controlling the anxiety and panic attacks is understanding.

The first basic rule is to familiarize yourself with the panic attacks, symptoms, stats, information, causes and what ever else you can gather. When you truly understand the basics you will already feel at ease.

Practice common breathing and relaxation styles, when you are feeling your best is the ultimate time to practice these techniques.

Use scaling to help you gain confidence and a way out of the attack, scaling is simple and is a form of giving the attack a rating out of ten.

Learn the AWARE technique and carry a panic prevention card or checklist. Accept, Watch the Anxiety, Act Normal, Repeat steps, Expect the best.

Understand your emotional brain, so you can know what is happening during the panic attack.

Make sure you understand and update your personal beliefs about anxiety.

The 7/11 Breathing Technique

This is a great relaxation method and will help you gain an edge, simply breathe in deep for seven seconds and then breathe out for eleven seconds, this will stimulate your diaphram and your bodies natural relaxation process.

Scaling The Level

Simply giving a rating from one to ten to the attack, rate the attack if it worsens or gets better, this will allow you to figure out the length of time a episode will last and also stimulate parts of your brain that actually conteract a panic attack.

AWARE of Steps

A stands for Accepting the Panic Attack and not fighting it or getting angry, Watch the anxiety levels and don't judge it as good or bad, Act Normal and don't avoid the situation as this will provide fuel on future attacks and remember the 7/11 breathing. repeat the steps and keep focused on accepting the attack and conditions until you feel comfortable again. Expect the best from the aware system and use it.

You must be aware that anxiety and panic attacks are completely natural and are in fact a primal sense and function - yes that's right, the mind still thinks we're primitive and acts to protect us from harm.