Controlling Panic Attacks Quickly

In a panic attack, controlling panic becomes the tyrannical urgency that short circuits all else in life for the duration of the attack. Fear of the next panic attack then typically raises the level of anxiety, making a person more vulnerable and less in control. Of course attacks vary in intensity and frequency. They also vary in their causes. Thus appropriate methods of controlling panic attacks may vary from person to person. And some methods are widely, even quickly effective in an attack.

I. Avoid avoidance

But then there are other methods that are commonly used and commonly ineffective. For example, we avoid what makes us feel afraid. Of course we are not here talking about getting in real harm's way, but rather about an unreasonable sense of danger. We fear in the threat or presence of something. When we retreat from the something, our anxiety level decreases, at least for a while. So we learn to avoid, and so we try avoiding other things that make us feel afraid or we structure our lives around avoiding what makes us feel afraid. The more we avoid, the more our lives shrink in defeat. A method we used to control panic starts to control us.

For example, we may have experienced some emotional trauma. Then we encounter things that remind us of the trauma, so we try to avoid reliving the terror by avoiding the reminder. Or we experience a list of stresses, and learn that we feel calm after drinking alcohol or taking some kind of drug. Such substances help us avoid facing our fears alone. Or we avoid being seen in public because we are afraid of disapproval or the embarrassment of having a panic attack in front of others.

And what about distractions? Especially in the early stages of heightened anxiety, these can strongly impede onset of an attack. They can also be another avoidance behavior. Or in other cases, the distraction is part of something more. If the distraction consists of music or exercise, mood and brain chemistry may be altered. If the distraction is talking to a trusted friend, something therapeutic may be occurring (depending).

II. Use what works

Breathing. But as to commonly effective methods in a panic attack, first try slow, nasal, abdominal breathing. A goal is to inhale for five seconds and exhale for five. If this is not achievable at least in the short term, how about four seconds in and four out?

Kava. Save for those with adverse reaction, the herb Kava Kava can prove especially effective among calming herbs, provided also one is not also on pharmaceutical drugs--in which case be sure to consult your physician beforehand. Herbs can be a temporary or occasional support to other methods. The same is true for some drugs.

Exercise. Physical exercise elevates mood and reduces the body's supply of adrenaline, a stress hormone produced, for example, when one feels anxious. What one can accomplish physically during a panic attack may vary, but whatever can be done will likely help quickly.

Reasonable thinking. What if I am dying? A common thought in a panic attack. Just realizing one is not dying can be a potent help in an attack. Thinking one is going to get through the attack and that one is OK helps. On the other hand, making some positive affirmation without believing it ("I am going to win the lottery") probably is not going to work. Just be reasonable about the scary "what if" thoughts.

Rethinking assumptions. Part of our scary thinking may be based on false assumptions. If I make a small mistake, is that really the end of my job or reputation? Do I assume so? If I cannot control someone, am I really in trouble? Do I assume so? If I get criticized, will I really lose part of who I am or lose my status? If something bad does happen to me, is it really then end of my world, or can I handle it? If I understand that the basis of a fear is an unsubstantiated assumption, I can challenge my "afraid" thoughts.

Facing fears. The opposite of avoiding what makes one afraid is facing them. In the short run, this may raise anxiety level, and for some, an incremental approach to facing fears is necessary. But in any case, facing fears has proven an effective treatment. Again though, if the danger is real, don't throw yourself in harm's way. Here, first identify the irrational fear for what it is.

III. Prepare between panic attacks

Some of the techniques that are usually effective during an attack can also be practiced or developed as part of a lifestyle between attacks. Take physical exercise, proper breathing habits, and positive thought patterns. Various forms of therapy fit here too (see below).

Your approach will vary depending in part on what you have tried. Keep trying and keep using what helps!