Panic attacks are no fun as anyone who has ever suffered one of these can attest. For many chronic panic attack sufferers it may seem like there is no hope, but this could not be further from the truth. In fact some simple techniques can greatly reduce the frequency of anxiety attacks or stop an attack you feel starting before it escalates and gets out of control. This article will focus on the simple, but effective techniques that anyone can learn to stop a panic attack before it starts. The time to really use these methods is right when you feel an attack starting or when you get that feeling of helplessness and anxiety just prior to an attack.

Step 1 - Focus on Your Breathing to Control Your Heart Rate

As anyone who has suffered an attack knows, the beginning of an attack may be preceded by increased heart rate, shortness of breath and feelings of dizziness. This is all because of not getting enough oxygen, which is the result of quick short breaths. Breathing in quick short breaths is ineffective so make sure that you take long, deep breaths and hold them as soon as you feel the onset of an attack.

Step 2 - Clear Your Mind of Negative Thoughts

When first learning how to stop panic attacks before they start one of the things many sufferers have difficulty with is clearing their minds of the negative thoughts that only serve to feed and intensify their anxiety. Panic attacks are characterized by feelings of helplessness and desperation - even when the victim is NOT in a desperate or helpless situation. What is happening i that the mind is creating the illusion of helplessness and despair. It is absolutely imperative to control and manage these negative thoughts. Do this by concentrating as hard as possible on positive aspects of your life. Think about good things, fun things, humorous things, your children - anything that is positive and makes you happy. Actually smile while going through this mental exercise because it is more difficult to be anxious and unhappy while smiling.

Step 3 - Use Positive Affirmations

As you learn to control your thoughts and ultimately stop panic attacks for good before they start one of the things to get into the habit of doing is using positive affirmations. Positive thinking and positive affirmations can do wondrous things. Positive affirmations are positive statements that describe a desired situation (in your case it could be something like, “..I will not succumb to a panic attack…” or “…I am a strong positive person who has nothing to fear in this situation”. These statements are repeated many times (it’s OK to repeat these just to yourself), in order to impress the subconscious mind and trigger it into positive action (not allowing current feelings of anxiety to get out of hand and develop into a full panic attack).

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