10 Golden Rules for Coping with Panic Attacks

1. Remember that although your feelings and symptoms are frightening, they are neither dangerous nor harmful.
2. Understand that what you are experiencing is merely an exaggeration of your normal reactions to stress.
3. Do not fight your feelings or try to wish them away. The more willing you are to face them, the less intense they will become.
4. Don’t add to your panic by thinking about what “might happen.” If you find yourself asking, “What if?” tell yourself “So what!”
5. Stay in the present. Be aware of what is happening to you rather than concern yourself with how much worse it might get.
6. Label your fear level from 0 to 10 and watch it go up and down. Notice that it doesn’t stay at a very high level for more than a few seconds.
7. When you find yourself thinking about fear, change your “what if” thinking. Focus on and perform some simple, manageable tasks.
8. Notice that when you stop thinking frightening thoughts your anxiety fades.
9. When fear comes, accept it, don’t fight it. Wait and give it time to pass. Don’t try to escape from it, and remember to breathe
10. Be proud of the progress you’ve made. Think about how good you will feel when the anxiety has passed and you are in total control and at peace.

To learn other effective strategies for dealing with panic attacks, make an appointment today to meet with one of our therapists.

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