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How to Cope with Panic Attacks

Full Playlist:    • How to Relieve Stress   - - Watch more How to Relieve Stress videos: http://www.howcast.com/videos/2961-Ho... You can't always get rid of panic attacks completely, but you can learn to live with them. Step 1: Accept it Accept the fact that you are having an attack. Facing panic head on reduces its intensity. Step 2: Be realistic Be realistic. Remind yourself that you are not in any real danger. Step 3: Rate it Rate your level of panic on a scale of one to ten. Sufferers find that this simple exercise somehow makes an attack more tolerable. Tip When you have a calm, quiet moment, think about what triggers your attacks. If you understand what causes them, you might be able to reduce them. Step 4: Breathe Take a few deep breaths. Place one hand on your chest and one on your stomach as you inhale deeply and then exhale slowly. The hand on your chest should barely move; the other should rise up and down. Step 5: Visualize Now picture yourself in a favorite, peaceful place, like in the mountains or on the beach. Step 6: Release tension Release tension by tightening each muscle in your body for approximately five seconds before moving on to the next. Tip If you begin to hyperventilate, breathe into a paper bag for about ten minutes. This will diminish your symptoms by raising your carbon dioxide levels. Step 7: Join a support group Join a support group, where other sufferers can share their tips and techniques for coping with and conquering panic attacks. Step 8: Consider therapy Consider getting therapy. Cognitive-behavior therapy is especially useful in helping panic attack sufferers learn to cope with their fears. Step 9: Ask about medication Ask your doctor or therapist if you are a good candidate for anti-anxiety medication. Did You Know? For unknown reasons, women have twice as many panic attacks as men.