1. Initiate Therapy
Panic attacks are based on thoughts, which are based on beliefs. So, working with your belief system is going to be primary to controlling panic attacks. The first belief that must begin to change is the one that says that you are hopelessly doomed to continue to have panic attacks. Seeking therapy and/or medication are belief-changing behaviors. "Sometimes we just need a little help" is a good belief-changing mantra.
2. Know Your Self-Talk
Where anxiety has taken over to the point of erupting into panic, we have slowly hypnotized ourselves into believing it is bigger than us. The power of suggestion through the use of a few mantras works in this kind of negative self-hypnosis. These mantras range from "I can't" to "I'm a terrible person." They become our "self-talk," so that we tell ourselves these things constantly, perhaps without even knowing it.
Therapy can help you learn how to get in touch with your own self-talk. If you are saying frightening, negative things to yourself during a given day, you are building adrenalin into your physical body and driving up the brain chemicals that cause panic. So, the first step is to find out what you are saying to yourself. Perhaps you'll want to keep a running log of your own self-talk.
3. Question Your Self-Talk
By questioning your self-talk, you begin the process of changing your beliefs. For example if you have self-talk that says, "Once I start panicking there is no way to calm down," then you are directing yourself to escalate fear. Obviously, that self-talk is not telling the truth because eventually your panic attacks do stop. So you must be doing something right. By questioning your self-talk you begin to calm yourself down before panic even begins.
4. Learn Self-Soothing Techniques
Though we don't utilize them enough, we all have certain things we like to do that make us feel good, calm, or peaceful. What soothes you? Does music calm you? Does dance allow you to get in touch with your body? Does talking to a friend help you? Do breathing exercises soothe, or do they frighten you? Think of the things that are specific to you and your personality and write them down. Now add some things that you can implement quickly. Are there things that you can hold that calm you? Can you carry them in your pocket? What soothing mantra's can you say to yourself?
5. Implement Panic Stopping/Shortening Techniques
Practice using your self-soothing techniques when you are not in a panic. Practice them several times a day, every day. Then when panic starts, you'll have a rehearsed plan that you can implement immediately. At the first awareness of panic, begin your routine and keep on doing it till you calm down. Then once you have calmed down, make another list of the techniques you used, what worked, what didn't and what you could do differently. As you practice you will find that your panic attacks can be shortened, stopped, and eventually prevented.
