A panic attack can be a very scary and humiliating experience, especially your first one! Three million Americans have experienced this -normally their first time being in their teens or mid twenties.

Many common questions and fears are ,”Why does this happen to me?”, “What if the next one sends me to the hospital?”, “How can I stop the next one?”

The true secret of how to control panic attacks lies in understanding what they are and knowing that they actually begin hours before you have them. How they begin, how they get worse, and why they can happen again. This is how many sites and products I’ve reviewed begin. But understandably, most people don’t want to sit and read all the scientific jargon explaining panic attacks. You just want to know what you can do right away to control them!

I’d like to share a few tips that I personally have practiced to control a panic attack. I did suffer from several of them in my early twenties, and did not want to take medication like those around me. Here are a few natural techniques.

-When you first begin to feel the fear that you are going to have a panic attack, remind yourself you’ve already had one and that you lived. Don’t dwell on the feelings. Breathe, and replay funny events in your head.

-Drink water. While you’re drinking, concentrate on the cooling effect it has on your body. Drinking water in a paced amount is like the IV they give you in a hospital and helps a lot.

-Don’t really fight. Fighting it will cause a struggle and your fear to peak and will make it even worse if it happens.

-If you need, go outside and get fresh air, or excuse yourself to a less populated place like the bathroom. Practice breathing and meditating exercises while there, and go back when you feel more confident.

These are a few of the basic techniques I’ve used to stop my anxiety. With these and some other techniques, after about 11 years, I have been free of panic attacks. I really hope these techniques help you learn how to control panic attacks as well. Anxiety is truly debilitating, and hinders you from living a happy life.

Do you constantly worry and feel like your world could fall apart at any moment? Are you someone that thinks they suffer form anxiety and panic attacks? There are many people in this world that suffer from these types of attacks and they are not only bad for your health, but very horrible to go through. It is never fun to feel like you don’t have control anymore. Here is how you can get that control back.

First, when it comes to anxiety and panic attacks you need to know that the first step to getting better is always going to be identifying the root cause. If you went to a doctor they might not go this route, but it is the best way to go. It is like having something in your eye. The only way to get it out is to identify that you have something in your eye that is causing the discomfort, then you fish it out.

Second, with anxiety and panic attacks you need to know that you are not alone. This is helpful because if you feel alone it will just make the problem worse. This also means that you need to ask your friends and family that have witnessed your attacks and are closest to you what they think caused the attacks. You might have to make them tell you the truth and be ready to hear some things that you might not want to hear.

Last, you also need to seek out help in the form of a guide to getting rid of these attacks. Anxiety cannot be cured by prescription drugs or a visit to your doctor. Panic cannot be cured by therapy sessions, but both can be controlled and eliminated by using a natural remedy that is set up in a step by step guide. These guides are found in bookstore and on the internet. They might cost you a small fee, but you have to wonder how much an anxiety free life is worth to you.

Most people experience some hesitation in public bathrooms. Some people simply feel more comfortable using a stall rather than a urinal. If you can go easily in one place where you feel safer but not in more public settings you probably have paruresis. This should always be checked out by a doctor to make sure that nothing else is wrong and anxiety is the only problem.

Shy bladder sufferers may avoid the bathroom for extended periods of time or even avoid social events for fear they will have to go. Many people suffer quietly because they are afraid to admit why they can’t go out and will make up excuses to cover for their shy bladder. One thing many paruretics do is find a pee buddy. This is a person they feel comfortable enough around to go to the bathroom. This can be good practice for social situations.

In severe cases, paruresis can completely run a persons life. They wind up scheduling any meetings or activities around their bladder and can never leave the house for long periods of time. They may even stop drinking fluids so they won’t have to go the bathroom for longer. These extreme cases may be rare but it is hard to gather statistics on such an embarrassing condition.

Cognitive behavioral therapy is said to be helpful to those with paruresis. This usually consists of drinking a lot of water then practicing urinating with someone just outside of your safe zone. When success is achieved the person moves closer and closer. Social anxiety disorders can often cause people to act and think in ways that are very strange to a normal person. Paruresis can cause people to behave based on fears instead of the outside world.