Tips for controlling panic attacks and coping with anxiety.

In my other articles I’ve talked about coping with panic attacks and brought panic and anxiety attacks into the open and took a long look at them: what they are like, what might cause them, possible solutions, and the important role you have to play in them. In this article I will discuss what how you can begin controlling panic attacks and what you can do when you actually have an attack. I say ‘when’, because it would be foolish to pretend you won’t. It would be leading you into denial, which you may have employed as your only tactic until now for coping with anxiety. It’s a negative perspective, and one which simply creates resistance and fear. Instead, accept that you may well have another attack.

This may appear to be a pessimistic statement, but I hope that you will appreciate the full meaning behind it. But let’s just refresh our memories a little at this point. The key points to remember, which are going to be of use to you in coping with panic attacks are:

• No harm will come to you. This is a statement of fact.
• The bodily sensations you feel are largely the result of too much adrenalin being in your bloodstream.
• The panic attacks are yours and because they are, you have the ability to take complete control over them.
• Thoughts which may prompt an attack, or which distress you during an attack, can also be brought under your control because they too are yours.
• Knowing that no harm will come to you, accept that an attack may happen, and if it does, go willingly into it. This shrewd tactic cleverly disarms any creeping feelings of fear. If you’re not scared of PAM (the panic attack monster) you can see it for the squeaky, harmless little thing it is.

In controlling panic attacks successfully, it might help if you have the attitude of wanting to find out as much as you can about them; really put them under the microscope; interrogate them through and through. Scrutinizing them like this is a good way of coping with panic attacks, as you’re showing that you’re not afraid of them.

In that respect, each one really is an incredibly valuable learning experience. When you next have one, you can now be really inquisitive about it. I thought it might be useful research for this article on controlling panic attacks if I experienced another attack myself, but of course since I started looking forward to one I haven’t come anywhere close. Here I am, with arms wide open to welcome an attack, and nothing happens. This might be a useful attitude for you to adopt to help you in coping with anxiety. Go willingly into each one, with notepad in hand if necessary, and question it like fury once it’s there, because you know it won’t last for long, and soon it will be all over and then you’ll have to wait until you have the opportunity again.

If you don’t cake this approach, but start to back off in fear, the panic attack monster knows it has you in its grasp, just like school bullies do. Symptoms will appear worse hurling sensations at you like grenades, with greater and greater intensity. But if you sit there willingly, you’re no game for them. So go into the attacks, and adopt an enquiring attitude. It may help defuse their ammunition.

In finding out all you can about symptoms of anxiety and panic attcks, you may now realize that a certain pattern is beginning to emerge; your personal triggers and cues are perhaps becoming easier to recognize. If the attacks tend to start when you have been, or are, rushing around in headless chicken mode, become aware of your movements and start controlling panic attacks by purposefully slowing down and regaining control.

Coming to a halt and then starting again at a more relaxed pace can help you with controlling panic attacks and even stop an attack from happening. If you feel awkward about coping with panic attacks by stopping abruptly, find some excuse: pretend to check the heel of your shoe; stop outside a shop window and fantasize about wearing the outfit in the window (which could be amusing if it’s a hardware shop); stop to check in your pocket for your train ticket, even though you know it’s there – all good techniques for coping with anxiety. Then, after a second or two, you can more easily flow into a more measured pace.