| Panic attacks can seem to emerge out of nowhere, | | | | Not all adrenaline is negative. Athletes use adrenaline to |
| and their side effects can be paralyzing. Learning to | | | | make extraordinary plays, or to reach new heights in |
| stop a panic attack either before it occurs or shortly | | | | training regimens. You can replicate this strategy with |
| after its onset is a key element to dealing with future | | | | your panic attacks by utilizing adrenaline as a positive. |
| episodes. Once you master techniques in controlling | | | | Instead of succumbing to the negative flight response, |
| panic attacks, you will be able to break free from the | | | | use your panic attack to push you over your |
| vicious cycle of anxiety and fearful thinking. Here are | | | | boundaries. When you get to a point in day where you |
| five instant strategies to control panic attacks. | | | | normally concede to anxiety, take a chance and |
| Stop Everything | | | | continue on. Use the adrenaline rush to boost you over |
| One of the worst ways to deal with a panic attack is | | | | your hurdles. Each step you make beyond your |
| to add to your adrenaline rush by rushing to find an | | | | boundaries will be invigorating. |
| escape. Instead, find a place nearby to sit down and | | | | Laugh at Yourself |
| gather your thoughts. Recognize that fleeing the | | | | Panic attacks are scary, and dealing with them is no |
| situation is not a cure; you have to control yourself first. | | | | laughing matter, but sometimes it helps to laugh at the |
| Concentrate on lowering your anxieties either through | | | | tricks your mind plays on you. When you first begin to |
| meditation or deep breathing. Find composure first, and | | | | feel the onset of a panic attack, take a second to look |
| then calmly leave if necessary. | | | | around you. You are likely to see people smiling, |
| Focus on Small Goals | | | | laughing and going about their day. Think about how |
| If you find yourself in a situation where you cannot | | | | simple the situation really is and laugh at yourself for |
| concentrate on the first strategy, the next approach is | | | | making it so difficult. |
| to formulate goals. One of the ways to stop a panic | | | | Engage Your Environment |
| attack is to occupy your thoughts to distract your | | | | One of the downsides to panic disorder is that most |
| anxieties. The easiest way to do this is to identify | | | | victims feel alone or embarrassed by their condition. |
| simple goals needed to remove yourself from the | | | | They prefer to suffer alone for fear of rejection and |
| panic-inducing atmosphere. If you are at the mall for | | | | ridicule. But one thing you can do to alleviate anxiety is |
| example, concentrate first on exiting the store. Then | | | | to force yourself to socialize in a tense situation. |
| set your goals to the mall exit. Congratulate yourself | | | | Talking with the people around you helps you to feel |
| on each accomplishment and continue to reinforce the | | | | more comfortable and confident. Smile and seek out |
| next necessary step. Your last goal should place you | | | | conversation. It may be hard at first, but you'll find that |
| in an attainable "safe spot". | | | | occupying yourself is much easier than worrying about |
| Embrace Your Adrenaline | | | | the onset of panicky thoughts. |