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How do I stop having anxiety about having panic attacks?

26 Answers
Last Updated: 04/10/2018 at 8:05pm
1 Tip to Feel Better
United States
Moderated by

Jennifer Fritz, LMSW, PhD

Clinical Social Work/Therapist

Day to day life can be stressful and overwhelming and my strength is assisting my clients in a supportive, empowering and practical manner.

Top Rated Answers
September 13th, 2014 3:22pm
Just know that you have being able to overcome them before, so that its not real danger to you. The danger is more in your idea of having one than in the reality of having one . So the best way is just realizing that there is no real danger and that you thoughts about them are more dangerous than the panic attack itself.
September 14th, 2014 7:57pm
I have that the way to get through a Panic attack is to go outside sit under your favorite tree and take slow deep breathes, if that did not work i would then call up my support person and they would help.
September 15th, 2014 3:03am
I try to let someone close to me know that I'm having a nervous day, we talk about the things we can do for each other to make ourselves more comfortable, and then break out the distraction methods! Music, charades, bad puns - it's all fair game!
October 1st, 2014 3:18pm
the way i found was a mix of things but the one that helped me was every time i started to get worried i meditate. the way i meditated was using a finger and moving it all around the place and focus on nothing but the fingertip
October 22nd, 2014 12:13pm
Find a happy place in your mind and every time you find yourself about to think about them go there and stay there until you feel calm.
October 25th, 2014 3:09am
You can never predict a panic attack, but it helps to tell some people that are close to you so they would know what to do if you were ever to have one.
October 28th, 2014 6:31pm
It's called Agoraphobia. I am going through CBT treatment for it myself and it's working great! I am not completely rid of it yet but it has became manageable vs. at one point I was even afraid of driving to places that are 10 minutes away.
October 30th, 2014 1:45pm
I've learned to detect when I'm being a victim of my own anxiety. That peace of mind automatically cancels panic attacks. Panic attacks are a consequence of the anxiety itself, so if you let yourself go with it, you will enter an eternal loop.
November 2nd, 2014 3:39pm
Try to relax and think in other things, sometimes watch films or listening to music can help. Maybe writting your feelings down can help you too :)
November 3rd, 2014 12:40pm
The only way I really cured my anxiety, was by doing exactly what I didn't want to do, and what scared me the most. Whatever you have anxiety about. Do it. Yes, it'll be completely terrifying at first. but really, and it doesn't matter how many times someone says this to you, it WILL. GET. BETTER. Just keep at it and you can do it.
November 6th, 2014 10:43pm
It can be really, really hard, but it's also doable. It also will probably take practice, so don't get discouraged if coping techniques don't work at first. If you haven't, take a look at the anxiety and panic attacks self-help guides on the site. Practice cognitive reconstruction, or breathing exercises, or relaxation techniques - whatever works best for you. For me, telling myself that I'm fine, it's just anxiety, I'm fine, actually helps. Distracting myself - especially from the physical symptoms - works well for me too. When you start to think about having a panic attack, or feel anxiety coming on, you could try distraction. Get up and walk around, talk to somebody about something else, or get engaged with a book or game or something on the internet. You can also reiterate to yourself that you are in control, and talk yourself through calming down - I do this, especially when I'm at home by myself. It might feel a little funny or stupid at first, but it can really help, and you don't run into the possibility of using distraction as avoidance (but distraction can get you relaxed enough to try something like cognitive reconstruction, since it can definitely be hard if you're already really anxious).
November 10th, 2014 3:03am
There is no way to completely stop it although I would recommend trying to focus on a hobby! Try to focus on it!
November 12th, 2014 6:53am
Make sure that you know what to do when you have a panic attack, and that people around you are aware and can help you. Then, you really don't have to worry because no matter what happens, you'll be in good hands.
November 15th, 2014 9:36am
There a many means to stop panic attack some involve mindful practices such as meditation, learning how to distract ourselves, living in the present and others require us to be physical active or let or other five senses help us balance the storm in our minds. Mental health is a journey and looks different for each person. If you have access to a Mental Health Profession please do reach out for help if you are unable to cope with your anxiety and or panic attacks.
November 17th, 2014 3:09pm
Positive thinking can go a long way towards that goal. Thimkimg that youare a strong person, and that you will survive it, goes a long way. Another thing is to be prepared. Have things with you that can calm you. A lot of anxiety about panic attacks can ne relieved if you are prepared for one.
November 17th, 2014 8:29pm
Usually what i do when i have anxiety i usually do stuff that calms me down. playing games and listening to music, or even arts and crafts will help you a lot. if you have a really bad case of it, talking to a doctor will be helpful as well!
April 16th, 2015 6:51pm
I used to be extremely afraid of not being able to sleep, I was terrified of being the only person awake in the house. Then I realized that the fear of being awake was the main thing that kept me awake in the first place. I started thinking about what would have happened if I actually wouldn't been able to sleep and the answer was: nothing would have happened. I would have survived a bad night and thats all. that helped me a lot. I think that could help you to ask yourself "what would happen if I actually had a panic attack?" what you imagine is probably worse than the reality. I say, embrace your fear, embrace even a panic attack if it's the case. you'll keep on living afterward and maybe you're going to be less afraid.
April 18th, 2015 2:49pm
Have a plan on how to deal with them if the do occur that way you have a plan. I used to plan a breathing exercise and always carry a bottle of water that way I was less anxious because I knew that if I had a panic attack I had a plan to cope
July 6th, 2015 6:54pm
Panic attacks have no physical capacity to last. Just know that it's temporary even if it does hit. The knife I use to stab anxiety with is asking myself this. "What is happening now?". And dwelling in it to the best of my ability. The colors. The smells. The people. Whatever is in front of me.
July 14th, 2015 3:01am
Take a deep breath, try and take your mind off of it. Tell somebody about your anxiety about having panic attacks and maybe they can help you deal with it and prepare for it in case you do get another panic attack.
September 29th, 2015 8:52am
I think personally, the best thing to do is to have as much knowledge on panic attacks that you can. search panic attacks on google, ask why we have them, ask what causes them, RESEARCH EVERYTHING, because to me, the more knowledge you know about them the safer you will feel, when you realise it's yourself causing you to have these panic attacks, you will learn how to calm yourself down, and get away from stressful situations in life (when possible)
March 1st, 2016 8:43pm
There are various ways to prevent anxiety from taking over our minds and bodies. It can seem impossible in the moment though because anxiety is like an ocean wave: it crashes into us, overwhelms us, and makes us forget everything else exists. One of the tactics I use is repeating the phrase, "This is just F.E.A.R and fear is False Evidence Appearing Real". It's important to remember that our anxiety is often triggered by things we find scary, but which (often) cannot harm us. Ground yourself. Take a deep breath, hold it for three seconds, and release for eight. Remind yourself of ten things that make you happy. If you're still on the verge of having a panic attack, repeat the progress.
July 11th, 2016 4:49am
I currency deal with this problem. When ever I find myself worrying about panic attacks, I tell myself; " worry about it if it actually does happen."
April 25th, 2017 3:05pm
I think the best way is to accept you are having a panic attack, pay attention to your breath, this can help to focus your mind and pay attention to the physical reactions of your body a panic attack feels terrible you may think you day but they are only physical reactions you can observe with awareness and if the fear is to big use your breath to focus again your mind in the present moment
February 5th, 2018 9:13am
i do breathing exercises, and i down a HUGE glass of water to help myself not to think about situations.
April 10th, 2018 8:05pm
Breathe breathe breathe, so many breathing techniques and self help exercises that are available to do, talk to someone , remember your not alone,