Relief from panic attacks takes place in two forms: during an attack and between attacks. This of course assumes you have had at least one attack before and recognize when you are going through one. And perhaps you recognize when you are in danger of going through one.
At the onset of an attack and after finding the best place on hand (perhaps a washroom), one of the first and best things to do is focus on deep and slow breathing, Thorlos tennis socks preferably through the nose. Forgetting to breathe and on the flip side especially hyperventilation are common problems in panic attacks. Focusing on deep, slow breathing not only helps gets your mind off unhelpful scary thoughts, but also reduces symptoms of anxiety.
Second, remembering that you will get through a panic attack helps. Knowing you are not crazy and not going to die helps. During a panic attack, it takes discipline to direct your thoughts positively and avoid negative thinking. Avoid "what if" future thinking and keep your mind on getting through. At the height of terror, it may be all you can do just to accept that you are going through an attack and that it will pass.
More can be done between panic attacks. If you choose to use doctors or psychiatrists, they will probably prescribe some pharmaceutical drug or drugs to reduce the severity of the attacks, but you may have to live with undesirable side effects. They may also give you counseling (or send you to a counselor for cognitive behavior therapy) which may give you some relief.
The doctor or psychiatrist may also give you some homework, part of which may start with identifying causes of your anxiety. The discipline of writing down your thoughts--keeping a journal or diary--is often a helpful part of such counseling or any anxiety treatment, not that your mind should dwell on things that make you feel anxious, but that you should understand what you feel, why you feel it, and especially what you can change to give yourself relief from the panic.
Do you fear rejection and loss? Are you anxious lest others think less of you than your reputation? Do you avoid an intimate relationship because you fear the other person might reject you? Do you fear separation from a loved one or loved setting because of job change, divorce, or other change? Do you fear the consequences of a difficult decision you must make? Are you afraid of the consequences of some "big picture" thing (perhaps philosophically speaking) you believe? Did you learn to be anxious in a particular circumstance because your parent was anxious there? Are you more anxious after eating a particular type of food or in connection with some medication you are taking? Are you in physical danger because of violence or disease? Of course you are trying to distinguish between rational and irrational fears. What person or circumstance or responsibility do you avoid? Is there a pattern to your panic or anxiety?
As much as possible, try to identify on paper the source or sources of your anxiety, especially the triggers that set off your panic attacks, whether they have a rational basis or not. Your approach to your anxiety and panic can then be more specifically targeted for solution and relief goals.
Part of your relief may come in making some lifestyle choice like changes in diet, job, housing, extracurricular activities, schedule, and so on. The goal is not to avoid responsibility--a common problem especially when people with panic attacks develop a chronic anxiety condition like social anxiety disorder--but rather to make life reasonably less stressful and more manageable and enjoyable.
Part of your relief may come in the form of rethinking your fear situation, especially if your fears are irrational. Do you really need to fall to pieces when asked to give a speech? Perhaps the angry person has his or her own problems and you don't need to take the anger personally. Would you accomplish more worrying about a "what if" or more if you enjoyed what was going on now? Is it OK to have your heart pound for a little while?
Next, be sure to sign up for a free email mini-course for more help in getting panic attack relief, and see [linden-method-anxiety/]the Linden Method for a safe, effective way to reprogram your subconscious mind to be calm and controlled when it comes to panic and anxiety.
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