Three approaches to conquering panic and anxiety attacks:

1. Psychotherapy

Psychotherapy, sometimes called counseling or talk therapy, can assist you in understanding panic attacks and panic disorder and how to cope with them. The principal type of psychotherapy for treating panic attacks and panic disorder is cognitive behavioral therapy. Some specialists suggest that you consider therapy with a psychiatrist or clinical psychologist with experience in treating panic disorder.

Cognitive behavioral therapy will help you modify thinking (cognitive) patterns that produce your fears and panic attacks. It can also help you change the way you react (behave) to anxiety or fearful situations. While participating in therapy sessions, you learn to identify things that set off your panic attacks or make them worse, such as exact thoughts or activities. You may also learn techniques for coping with the apprehension and physical symptoms related to panic attacks. These could include breathing and relaxation techniques.

In addition, working carefully with your therapist, you may re-create some of the symptoms of your panic or anxiety attacks in the controlled environment of his or her office. This can be an important step because it can help you learn to manage and master the symptoms so that they do not continue to be a source of intense fear. Doing this could also help you overcome fear of certain situations that you may steer clear of, such as congested areas or freeway driving.

Your therapist may suggest weekly appointments when you initially begin treatment. You could begin to see the easing of panic attack symptoms within several weeks, and often symptoms go away within several months.

As your panic attack symptoms show improvement, maintenance therapy with sessions once per month can help ensure that your panic attacks stay under control. Eventually you can end therapy when your symptoms completely vanish. This may take approximately one year or so. However, panic attack symptoms do sometimes come back. Seek quick treatment if they do, and be sure that you are managing any stressful encounters.

2. Prevention

There is no surefire method for preventing panic attacks or panic disorder. But, getting treatment for panic attacks as soon as possible might be able to help block them from getting worse or becoming more frequent. Sticking with your treatment plan will help prevent reocurrence or increasing severity of panic attacks. Performing relaxation and stress management techniques will be helpful, as well.

3. Lifestyle Modifications and Self-Help Remedies

While victims of panic attacks and panic disorder may benefit from expert treatment, you can also help control your symptoms with self-help techniques. Some of the lifestyle and self-help approaches you can take include:

* Continuing your treatment plan. Facing your fears can be tough, but treatment can help you feel like you are not a hostage in your own home.
* Connect with a support group for individuals with panic attacks or anxiety disorders so that you can connect with others facing the same difficulties.
* Stay away from caffeine, alcohol and illicit drugs, all of which can elicit or exacerbate panic attacks.
* Practice stress management and relaxation methods. Meditation, yoga and guided imagery may be effective options.
* Get physically active. Since aerobic activity can have a relaxing effect on moods.
* Get sufficient sleep – enough so that you don’t feel drowsy during the day.

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