Self Help Tips To Overcome Panic Attacks

Although it's not advisable to do panic attack diagnosis by yourself without help from a professional, but there are steps you can take to alleviate the symptoms when you're experiencing an attack.

The first step is awareness or understanding about panic attack and all the symptoms so that you can take appropriate measures to counter them. Remember that anyone can experience panic attack, especially those who are depressed. But happy person can also experience it.

Panic attack can happen without any apparent reason, it can be triggered by stress, trauma or a medical condition. Your brain sends signal that will cause you to experience intense feeling of fear or terror without the presence of actual danger.

There is no easy way of telling whether a person is having panic attack or not. But it's usually characterized by the following symptoms: pounding heart, palpitations, trembling, sweating, chest pain, shortness of breath, stomach churning, lightheaded, feeling dizzy, hot or cold flashes, fear of dying, losing control and feeling detached from the surroundings.

Note that different person may have different symptoms but most will experience four or more of the aboved symptoms.

Here are some self help tips for overcoming and alleviating panic attack symptoms.

Practice deep breathing

When people are anxious, they tend to take short and shallow breaths from their chest. This type of breathing is called thoracic (chest) breathing. It will result in increased heart rate and muscle tension that worsen the condition. When you're anxious or having a panic attack, you're not even aware that you're breathing that way.

To reduced feelings of anxiety and panic, practice deep breathing or breathing through the diaphragm. This type of breathing is called diaphragmatic or abdominal breathing. When you breathe through your diaphragm, your abdomen should expand and contract with each breath.

You can practice abdominal breathing right now by putting one hand on your upper abdomen near the waist. Breathe in deeply for 3 slow counts, hold your breath for 3 slow counts, and breathe out for another 3 slow counts. Notice your hand raised as you breathe in and lowered as you breathe out. Repeat this process slowly until you feel calm.

Manage your stress

Exercise can take your mind off of your problems, it can reduce stress hormones like cortisol and increase endorphins giving you a positive mood. There are many things you can do to reduce stress. Meditation, yoga, music all have the benefits of reducing stress level.

Live a healthy lifestyle and maintain a healthy diet

Studies have shown that certain substances like caffeine, nicotine and alcohol can trigger panic attack. A diet high in refined sugar can cause mood swings and irritability, especially in those who have panic disorder. By living a healthy lifestyle and maintaining a healthy diet, you can actually eliminate many panic attack triggers.

Here is a complete self help guide that shows you how to overcome panic attacks.