Panic Attack Advice: Techniques to Control Acute Fear and Panic Attacks

Panic attacks are part of the bodies "fight or flight" response. But while it is normal and absolutely harmless to experience "fight or flight" sensations from time to time, for some people this sensation can turn into a recurring attacks that caused extreme feelings of fear and impending doom.




One trademark characteristic of all panic attacks is that the intense feelings of fear seem like they will last forever. Anyone can be startled or scared at times, even in tensely so; but panic attack sufferers develop periodic episodes of severe fear and both emotional and physical discomfort that can seem in the moment to be a permanent situation, not something that is casual and fleeting.




There are different types of panic attack advice that can be helpful to different sufferers. We'll take a look at two of the most common tips for controlling panic attacks and severe anxiety.




Panic Attack Advice: Technique 1


One simple but effective way to control panic attacks is to break the cycle of panic as it is building within you. Relaxation techniques are effective way to do this for many people. One of the most common relaxation techniques is the "muscle tension" method. This requires the sufferer to sit or lie comfortably and alternately tense and relax the muscles and their body, usually beginning from the toes, and working progressively up the body to the forehead and scalp.




By tensing and then relaxing each group of muscles, the body is "tricked" into adopting a slower pace, and the heart rate is often lowered considerably by following this technique, as breathing becomes more calm and steady.




The muscle tension method has become common panic attack advice over the last couple of decades, and has proven to be a significant help to many anxiety and panic attack sufferers. It takes just a few minutes to perform, and the effects can be quite dramatic. Highly recommended.




Panic Attack Advice: Technique 2


Guided visualization is a fairly recent technique for controlling panic attacks and phobias. This technique is often performed with the help of either audio or video aides, such as CDs, DVDs or MP3s.




The sufferer is led through a process of visualizing a peaceful and serene environment in which they are perfectly safe and at ease. Through the use of colorful visual imagery, and sometimes NLP techniques to induce a state of relaxation similar to hypnosis, the sufferer can find themselves immersed in a much more pleasant and relaxed state of mind, which in turn, causes panic attacks and anxiety to dissipate.




While guided visualization is slightly more complicated (because it requires an external "guide" in the form of a CD or DVD), it is sometimes considered the most powerful relaxation technique to overcome feelings of panic.




Psychologist, therapist and holistic healers have all used some variation of the guided visualization technique to assist patients experiencing panic attacks or phobias. Overall, the effects of this technique have proven to be very useful, and there is some evidence that the technique improves in efficacy as the patient gets better at using their imagination to "create" a different state of mind.




Both of these techniques represent excellent panic attack advice. They require little in the way of external support, and do not rely on medications in order to bring the panic attacks under control.

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