3 Ways to Use Self-Help Methods for Panic Attacks

1. Challenge Anxious Thoughts

Self-critical and perfectionist thoughts, worrying excessively about how other people are viewing you, running negative "what-if" scenarios and dismissing positive qualities are anxious patterns of thinking that can cause panic attacks. Recognizing these patterns of thinking when they arise and actively confronting your anxious thoughts can stop a panic attack in its tracks. The most effective way to challenge anxious ideas is to begin by slowing down and actively listening to your thoughts.

Evaluate the validity of your ideas, challenge yourself to find concrete evidence to support them and even write them down if necessary. You may find it helpful to explore the worst-case scenario, keeping in mind that the end result is to challenge whether that scenario is really as bad as it seems and whether it is likely to occur. Choosing to challenge and replace anxious thoughts with positive ideas can be difficult, but many people discover that once the the validity of anxious thoughts has been disproved, it's easier to decide to ignore them, put on the mental brakes and reframe ideas in a more positive light.

2. Practice Relaxation Exercises

Devoting 20 minutes a day to relaxation exercises can reduce the generalized feeling of anxiety that contributes to panic attacks. Known as Cue-Controlled Deep Muscle Relaxation, the exercise trains your body to recognize and release somatic anxiety before it progresses to a full-blown panic attack. With daily practice, many people become more tuned in to anxious muscle-tensing and are able to release that tension with very little conscious effort.

Settle yourself in a quiet and comfortable location and take a few deep, cleansing breaths. On the exhale, imagine that you are releasing your anxious thoughts from your mind. Then return to your normal, relaxed breathing pattern. Next, beginning at your toes, tense and relax each muscle group with your breathing. Clench on the inhale and release on the exhale, silently repeating the word "relax" as you unclench. Continue this process until all your muscles feel loose and heavy. Instead of immediately returning to your activities, allow yourself to stay relaxed for 5 minutes.

3. Breathe Through the Panic

When a panic attack strikes it's often accompanied by rapid, shallow breathing that causes hyperventilation. Focusing on breathing can be an effective means of self help to stave off the dizziness, tingling and mental confusion caused by the disproportionate balance of carbon dioxide and oxygen in the bloodstream. There are three techniques that can help reverse hyperventilation symptoms and reduce panic.

Natural breathing can be accomplished by putting one hand on your upper chest, the other on your belly and inhaling slowly through your nose. As you fill your lungs in this manner, the hand on your stomach should move while your other hand stays still. Exhale slowly, concentrating on actively relaxing your body and continue taking breaths until your normal breathing pattern is restored.

Deep breathing, or calming breaths, can be an effective means of self help when your panic is too overwhelming to respond to natural breathing. Fill your lower and upper lungs by inhaling through your nose for approximately three to five seconds. Once your lungs are filled, hold your breath for three seconds and then release your breath with your lips pursed. With the breath, try to release the tension in your facial muscles.

Calming counts breathing help to refocus both panicked breathing and anxious thought patterns. In a sitting position, close your eyes and try to relax as many muscles as you can. Take 10 long, deep breaths, counting each one and breathing out the word "relax" on the exhale. This pattern can be repeated in sets until the symptoms of hyperventilation have waned.