Tips for Coping with Panic Attacks

Always begin with a visit to your doctor or health care provider to ensure that there is not an underlying medical cause to your symptoms. Don't self-diagnose.

Panic attack symptoms include:

• Shortness of breath
  
• Tightness in the chest
  
• Rapid heartbeat
  
• Inability to relax **

What Can I Do To Cope?

• RATE the panic on a scale of 1 to 10, 1 meaning not bad at all, up to 10 meaning, call an ambulance! Anything we can MEASURE we can start to control.
  
  
• ACCEPT, don't fight. Fighting increases the bodily symptoms.
  
  
• ASK yourself: what's the worst that could happen here? How would I handle it?
  
  
• BREATHE normally and naturally. Pay attention to your breath.
  
  
• FOCUS on an object in the room. See it, describe it to yourself. This helps orient you in the present moment reality.
  
  
• TIME the attack (measuring again). Note how little time it actually lasts.
  
  
• NOTICE if the attacks are happening in a certain location or at a certain time ("cued" attacks.) When it passes, get out a piece of paper and write about that place or time. BE A SCIENTIST about your panic objective, measuring, curious.
  
  
• TAKE your writings to your counselor to further explore the causes of the panic.
  
  
• REMEMBER that overcoming panic is not a matter of willpower. It is a malfunction of brain chemistry which can be helped by cognitive-behavioral therapy and/or medication. Medication takes away the SYMPTOM but not the CAUSE. Therapy helps get to the root of the problem.
  
  

Remember that a panic attack won't hurt your physically. Although it's very uncomfortable, your body will continue to breathe and function through it. Relaxing even a small amount and observing what's happening will give you a much-needed distance and perspective.

Next Week: Dispelling Common Myth About Anxiety and Panic Attacks