Experts haven't found a way to completely prevent panic attacks But if you think you might be prone to them, you can take steps to help protect yourself. A panic attack comes on suddenly, bringing with it short-lived disabling anxiety, fear or discomfort. This can help you come back to your body and control your breathing. But, we still need a way to handle situation-induced panic attacks (like I did with my agoraphobia - the fear of public places) or more importantly,
techniques to stop panic attacks as they are occurring.
Full-blown panic attacks can range anywhere from a few minutes up to 30 minutes. A panic attack is an experience of sudden and intense fear, often accompanied by physical symptoms such as a racing heart, rapid breathing, or upset stomach1. One of the most powerful tools in the panic attack tool kit can be short circuiting things by calming the body.
Some studies have shown that daily exercise can be helpful in controlling anxiety and limiting panic attacks in particular. If you know you tend to have panic attacks in public spaces, identify potential calm-down spots. Another important technique to help stop panic attacks is to go for a walk and leave the cell phone at home during this walk, perhaps take the family pet.
Medication might also be appropriate in some cases." 47 The first part of therapy is largely informational; many people are greatly helped by simply understanding exactly what panic disorder is and how many others suffer from it. Many people who suffer from panic disorder are worried that their panic attacks mean they are "going crazy" or that the panic might induce a heart attack.
The best way to do this is to relax deeply with your eyes closed, imagine being in a situation in which you fear you might panic, and just see yourself controlling it; even enjoying the situation and forgetting to think about panic. But you know that statement only works when you're not having panic attacks or fearing them.