Don't Let Panic Overcome You: 4 Tips To Control Your Panic Attacks

Panic attacks can be debilitating, especially if you don't know how to react to them. If you suffer from panic attacks, you need to get help. Here are some simple steps you can take to get your panic attacks under control.

Recognize the Signs

If you suffer from panic attacks, any number of triggers can set off an event. Knowing what those triggers are, as well as the signs of panic, will help you work through the attack.


Triggers are the day-to-day events that can set off a panic attack. Anything from an aggressive driver to a confrontation with a fellow-employee can send you over the edge if you suffer from panic attacks. To help you identify your triggers, start keeping a journal. Each time you experience a panic attack, make notes of the events that occurred right before the attack.


Once you identify your triggers, you'll need to identify the signs of an impending panic attack. Make notes regarding those signs. Some signs of panic attacks include the following.

  • Rapid heart rate
  • Sweating
  • Increased agitation

Get Control of the Moment

One of the problems with panic attacks is that they can get out of control very quickly. The best way to remain in control of your panic attack is to prepare a plan. As soon as you feel a panic attack coming on, take several deep breaths. Close your eyes and think about the situation you're in. If you're not in immediate danger, try to talk to yourself about the issues that have caused your panic attack. Continue to take deep, cleansing breaths while your eyes are closed. The deep breathing will help slow down your heart rate so you can get control of the attack.

Try Relaxation Techniques

If you suffer from panic attacks, you need to add relaxation techniques to your arsenal. Try adding exercise to your daily routine. Taking a walk around the block a couple times a day will help you relax and overcome stress that might be increasing your panic attacks. Yoga classes are another good way to relax and overcome panic attacks.

Get Help

If your panic attacks are getting in the way of your everyday life, you need to seek outside help. Individual therapy sessions will help you work through the issues that are causing the attacks. Your counseling sessions will also help you develop options that will get your panic attacks under control.

Don't let panic interfere with your life. The tips provided here will help you take your life back. For help with your panic, be sure to speak to a counselor near you.