| During a panic attack, you are not able to think | | | | seek advice at your local church or from the |
| straight and that is exactly what is needed. | | | | non-profit counseling center that operate on a |
| Regardless of the challenging situation you face, | | | | sliding fee structure. There are coaches that will |
| the way to overcome it is to call on your | | | | take clients on a pro bono basis. |
| resources and make a plan to overcome the | | | | 6. Water is vital and calming, so drink water, get |
| issue and then to systematically follow that plan | | | | in water, and look at water whenever you can. |
| step by step. How you may ask, is it possible to | | | | You may also go to visit the ocean, take a picnic |
| maintain your sanity while experiencing the | | | | by a river, use a swimming pool or a hot tub, or |
| challenge of panic attacks? | | | | if possible go on a cruise. |
| The following 10 tips will provide the resources | | | | 7. Spend time in the outdoors and enjoy the |
| that will show you how to prevent panic attacks | | | | culture. |
| quickly and affectively. | | | | These things will have a healing effect on your |
| 1. Calm yourself down. | | | | body and your mind. You can visit the local |
| During a panic attack you will experience a loss of | | | | museum on a day when no admission is charged. |
| breath. Clear thinking will come as you take in | | | | Visit the library and borrow a few CDs. View |
| more oxygen. Focus well only on your breathing | | | | artworks on the Internet. Take hikes in the local |
| and take deep breaths. | | | | parks or mountain preserves. |
| 2. Engage in positive self-talk and clear your mind | | | | 8. Reconnect with the spiritual part of your life. |
| of everything else. | | | | Do not forget the power of prayer. This is a |
| Tell yourself that you can handle the situation. Do | | | | good way to start. Try submitting a prayer |
| not tell yourself that the situation is more than | | | | request to Unity. Allow them to pray for you in a |
| you can handle, but instead tell yourself that you | | | | prayer service. Visit that place of worship as |
| have handled difficult situations before and that | | | | frequently as you can. Look for an interactive |
| this is no different. Calm yourself by recognizing | | | | Sunday school class to attend. You can also enroll |
| any panicky thoughts that you may be having | | | | in a Meditation class. |
| and replace them with thought that are more | | | | 9. At all costs do not isolate yourself from others. |
| soothing. Try reciting the letters of the alphabet. | | | | If you do that it will negatively affect your health. |
| You may also try reciting a nursery rhyme. Try | | | | Those effects will last way beyond the present |
| to figure a couple of math equations in your head. | | | | difficulties you are having with the panic attacks. |
| 3. Think positive optimistic thoughts. | | | | Seek out the company of your family and friends. |
| Refrain from taking it personally (The fault is all | | | | Rejoin groups and activities you were once active |
| mine), pervasive (It is all screwed up because of | | | | with. Seek out new groups that you may enjoy. |
| me), and permanent (I always mess up and I | | | | Attend a religious service during the week. |
| always will). Consciously distract yourself in order | | | | Volunteer for group project work. Become more |
| to prevent the downward emotional spiral from | | | | socially active and accept and make social |
| escalating. Keep yourself busy. Stay active socially. | | | | invitations more frequently. |
| Do not allow yourself to chew over things past | | | | 10. Strive to practice and to develop what is |
| memories. | | | | known as Emotional Intelligence techniques. |
| 4. Take extra good care of your body. | | | | Work with an EQ coach who can teach you how |
| Over a period of time, continued stress will | | | | to manage your emotions better. Once you are |
| depress the immune system. Seek the advice of | | | | able to achieve a calmer state, you will be better |
| a wellness coach and a nutritionist and get food | | | | able to take the correct action to resolve your |
| supplements if needed. Take tennis lessons. | | | | issues. You should create a plan - write down on a |
| Attend Tai Chi or Yoga classes Make use of a | | | | piece of paper the challenges you face. Next to |
| personal trainer to help develop an exercise plan | | | | each of those challenges, you should state the |
| for you. | | | | action steps to take to deal with the challenges. |
| If you are not able to afford a personal trainer, | | | | You may enlist the help of a coach, a therapist or |
| use the recreational area of the public sports | | | | a friend you can trust to help you in this process. |
| facilities or the gym at an apartment complex - | | | | Seek out the information you need to resolve |
| maybe that of a friend. Trade massages with a | | | | your issues. Make sure you get all the facts. For |
| friend or go to a massage school. The massage | | | | example, if your panic is centered on a person |
| schools will charge a greatly reduced rate since | | | | you met on the Internet, or you believe that |
| their students are in training. Provide yourself with | | | | your husband is cheating on you; you may want |
| a makeover and take nutritional supplements. | | | | to seek the services of an investigative service |
| 5. Discuss the matter with a trusted friend. | | | | to get you the facts rather that put yourself |
| You may be able to speak with a therapist, a | | | | through panic attacks over the issue. |
| coach, a faith leader or minister. You may also | | | | |