20 strategies to help you cope with panic attacks

20 Strategies to Help You Cope with Panic Attacks

20 strategies to help you cope with panic attacks

The body’s natural reaction to stress is to produce a fight or fight response.  Everybody feels this from time to time but panic disorders sufferers may experience this several times a day. This cumulative stress can mean the bodies stress switch stays on and is ready to ‘fire’ at inappropriate times.  In medical terms it’s often referred to as the person is SENSITIZED. This hypersensitivity means panic attacks can be triggered in everyday at totally inappropriate situations.  The leads to burnout, illness and avoidance of situations. 

Chemicals in the body are then altered to compensate for this heightened state of awareness.  People’s mental state also narrows to spot any perceived threat in their environment.  Of course there is no tiger waiting to jump from behind the sofa to attack.  So psychological threats tend to trigger panic attacks.  An argument with a relative, overwork, road rage, etc. 

Unless you can give yourself a mental or physical outlet of some sort, feelings tend to get buried in the persons mind only to manifest themselves with very unpleasant and often terrifying sensations.  The feelings I experienced such as the shallow breathing, heart palpitations, sensitivity to light, etc were frightening and debilitating to me.  If I had followed some of the 20 strategies I’m about to share with you at the beginning, I’m sure I would have cured myself quicker.  Remember Panic attacks cause negative chemicals to enter your body system (i.e. adrenaline,) by having a mental or physical outlet, preferably both, you can produce the positive chemicals (i.e. endorphins) to counteract them. 

Incorporate some of these strategies into your life even if you don’t suffer from panic attacks, they will do you some good............panic attack strategy

  1. Do something you really enjoy – take a bath, gardening, painting.

  2. Practice relaxation and see just how deep you can relax (combine it with a bath!).

  3. Dance in front of the mirror and have a laugh.  If you can’t laugh at yourself who can you laugh at.

  4. Express your feelings by talking to a relative or friend – a problem shared is a problem halved.

  5. Do something physical – it’s what your body wants (remember fight or flight).

  6. Listen to your favourite song and sing along to words with real feeling.

  7. Eat your favourite fruit and take note of how much you feel better.

  8. If you have a pet make the effort to interact with it.   What happiness you give will come back ten-fold.

  9. Accept any anxious feeling, let your body go as relaxed and loose as possible and just laugh at the panic – it cannot harm.  It’s nothing.

  10. Count back from one hundred – distract yourself.

  11. Visualize anything that makes you happy.  Go into tremendous detail with the image.  Feel it and smell it.  Live the dream.

  12. Remove yourself from the situation causing panic and gather yourself.  Once you are calmer you can apply the techniques set out in my course.

  13. Research 7 nutritional meals you are going to cook for yourself next week and think how great there going to taste.

  14. Practice deep controlled breathing and empty your mind of any thoughts.

  15. Image your boss in a clown suit – he/she is not so imposing now!

  16. Set your watch to bleep every 15mins and tell yourself a positive affirmation.

  17. Take a deep breath in and hold it.  On the out breath release all the tension in your body.

  18. If you can’t stop the panic attack let your self have one.  Tell yourself it can do me no harm and relax and ignore it.  Tomorrow you will feel stronger for it.

  19. Turn the panic/anxiety into a fun image and poke fun at it.

  20. Keep a positive attitude.  Think of yourself as some authority figure who strong minded, confident and assertive.  If you act it, you will believe it.


If you need some inspiration to follow the 20 strategies then read this quote -

Sakyong Mipham“ Many of us are slaves to our minds. Our own mind is our worst enemy. We try to focus, and our mind wanders off. We try to keep stress at bay, but anxiety keeps us awake at night. We try to be good to the people we love, but then we forget them and put ourselves first. And when we want to change our life, we dive into spiritual practice and expect quick results, only to lose focus after the honeymoon has worn off. We return to our state of bewilderment. We're left feeling helpless and discouraged. It seems we all agree that training the body through exercise, diet, and relaxation is a good idea, but why don't we think about training our minds?”    Sakyong Mipham



My Resource page

Prevent Panic Attacks - Challenging the Thoughts which Cause Panic

How to cure Panic Attack Disorder?

How to Cure & Recover From Panic Attacks

Treatment for Panic Attacks

Overcoming Panic and Agoraphobia

Feel The Fear And Do It Anyway: How to Turn Your Fear and Indecision into Confidence and Action

The Anxiety and Phobia Workbook (Anxiety & Phobia Workbook)

Claire Weekes

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