A panic attack can be a frightening event, both physically and emotionally, and it usually strikes without warning.  The irrational fear and severe physical symptoms that often accompany these attacks can cause some people to feel like they are going crazy, losing control or having a heart attack.  This combination of symptoms is largely responsible for thousands of emergency room cases each year of people who are convinced there is something terribly wrong with them.

This scenario, however, can be avoided.  If you have a history of severe panic attacks you may be able to steer clear of these unnecessary and often embarrassing trips to the hospital by arming yourself with a strategy for coping with the effects of your panic and anxiety disorder symptoms right when they strike.

Coping with Panic Attacks When They Strike

A panic attack can be very scary.  The rapid heartbeat, shortness of breath and the irrational fear can make you feel like things are rapidly spinning out of control.  But unfortunately, the more you fight its effects, the stronger it becomes.  The more control you try to take, it seems, the less control you gain, turning what could have been a brief bout with fear into an extended ordeal of terror.

If you suffer from panic and anxiety disorder you know all too well how quickly panic symptoms can escalate, but there are some steps you can take which can help drastically reduce both the severity and duration of these attacks.  Among them are:

• Self-talk. In the midst of a frightening panic attack, reassuring thoughts and words can help tremendously in bringing things back into perspective.  Tell yourself that you are okay - that these symptoms are not dangerous - and that the attack will be over soon.  The more you say it, the more apt you are to believe it.
• Divert your focus. When a panic attack strikes, your first thought may be something like, "I'm losing control," or "I'm having a heart attack," but by focusing on the effects of your symptoms you are actually giving the attack more strength.  Try to divert your attention to something more positive, like a reassuring mantra, or engage in a repetitive task that forces you to think about something besides your panic symptoms.
• Breathe. The physical symptoms associated with a panic attack - the shortness of breath, rapid heartbeat and palpitations - are usually the result of hyperventilation, a condition which can be caused by breathing solely through your mouth.  When a panic attack strikes, try to focus on your breathing, taking long measured breaths, inhaling deeply through your nose and exhaling through your mouth.  Feel the breath as it fills up your abdominal cavity and then exhale slowly.  A proper breathing strategy can help to quickly take away the strength of the panic attack.