Taking the fear out of panic attacks

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Taking The Fear Out Of Panic Attacks
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Panic disorder affects an estimated 6 million
people in the United States alone. While a panic
attack in itself isn't dangerous, it is so
consuming, frightening and stressful that people
who have them regularly will go to great lengths
to avoid them. The problem is that the fear of
having panic attacks can interfere with daily
activities and decrease the quality of life. For
example, if panic attacks occur in social
situations, you may stop being social. The more
you avoid those events, the greater your anxiety
will be around them and the more likely you are
to have a panic attack. It becomes a vicious
cycle and soon your fear of having a panic attack
is so great you barely leave your house. For
chronic or severe panic disorder, there is help.
Panic disorder treatment centers can provide
recovery so you can start living your life again.
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• Millions of people who suffer from panic disorder
  find that it runs their lives, and they are
  living in constant fear. How can you overcome
  this? Panic disorder treatment is one solution
  that can help, but you can also do things on your
  own to manage your illness.
• Part of managing panic disorder is to reduce your
  fear of the attack. There are steps you can take
  to help alleviate the fear around attacks so that
  you can take back some control.
• The first step is to acknowledge the panic
  attacks and accept that you have them.
  Acknowledging them, talking about them, and
  accepting them helps to take the power out of the
  panic! Identify situations that  trigger attacks.
  This is not so you'll avoid those situations,
  but to increase awareness.

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Develop tools for dealing with panic in the
moment. There are strategies that are shown to
reduce the duration and severity of the attacks.
Some examples include

• Remind yourself you are having a panic attack,
  and that it will pass.
• Ground yourself. Touch a concrete object with
  your hands and concentrate on it.
• Get support. Call or seek out someone who is
  supportive and understanding.

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• Take deep, slow breaths. This has a
  physiological effect on your panic, reducing its
  effects.
• Get physical. Walk, run, do push ups, anything
  to get your body moving, which reduces stress.
• Write down your thoughts. Jot down the thoughts
  you have when you start to panic, this helps you
  get out of your head.

It's important to not beat yourself up when you
have an attack. The shame and embarrassment that
people commonly feel about panic disorder keep
them trapped and gives the disorder more power.
Finally, remember that treatment for panic
disorder is an option. You don't have to deal
with it alone.
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