Eliminating panic attacks completely requires professional help, however, there is much that you can do to alleviate the symptons yourself by being prepared. Here are some ideas.


Approximately 4% of the population of the U.S., or something like 14 million Americans, suffer a panic attack at some time. Unfortunately for some people their panic attacks occur frequently and their lives become intolerable. This article is intended to show sufferers how to prepare for an attack and, hopefully, by being prepared, prevent an attack happening or at least considerably lessen its effect.

What To Do If You Feel An Attack Beginning

The first step in regaining control is to learn to breathe correctly. When someone has a panic attack, frequently they become so distressed that they simply forget to breathe properly. Most doctors recommend breathing exercises in order to help calm down someone who is experiencing an attack. If you think an attack is imminent take control of your breathing. Breathe from the tummy not the chest and consciously try to extend the outward breath, by counting if necessary.

To be most effective, you ought to know and apply your breathing drill before an attack builds up. Have a plan—learn calming breathing techniques and practice at least twice every day.

Additional relaxing techniques might also help you to avoid or at least lessen the severity of a panic attack. Naturally, you might find it hard to think about meditation whilst you’re experiencing a panic attack, but by acquiring the ability to meditate, you will be able to apply some of the same quietening ways that assist you to meditate in order to help you calm down.

Organizing Your Defences Against A Panic Attack

It pays dividends to be medically organized against a panic attack. When you travel away from your house, carry with you a list of emergency contacts, which ought to include your doctor’s phone number, your local crisis hotline, and your nearest relatives or others who can support you. You can make use of these numbers yourself whenever you think a panic attack is beginning, or make them easily available from your handbag or billfold if you are unable to help yourself.

In addition to this carry on you a bag to enable you to feel more secure during a panic attack. An essential function of this bag is to hold any medicines you might be taking, together with directions for using them. It is possible to include as well whatever items from home that will assist you in feeling more relaxed. These can include herbal tea, a stuffed toy, religious items, photos, sweets to suck, hand cream, money, a puzzle book, and anything additional that could aid you in relaxing, stimulate your brain, or distract you from the panicky feelings.

Please give these simple ideas a go and hopefully they will help you to lessen the effects a panic attack will have on you. They might even stop one happening in the first place.

For more information and help in overcoming anxiety and panic disorders please take a look at my book, Cure Anxiety and Panic Attacks Fast, by clicking here.

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