How To Treat Panic Attacks
How To Treat Panic Attacks In Both The Immediate And Long Term
If you are suffering from a panic attack right now here is what to do:
- Take slow deep deliberate breaths. Focus on controlling the inhalation so that it is one long smooth breathe-in and then slowly release it. As you do this, remember that you have had panic attacks in the past and you were fine and so it is highly likely that you will also be fine after this one.
- Silently in your head shout the word ‘stop, slow down’ to yourself, imagining it being said in a calm authoritative manner. All you need to do here is end the endless loop of negative thoughts, which lead to more negative thoughts which create a downward spiral. Taking this step nips this cycle in the bud.
- Now, Insert a positive statement into your thoughts to replace the negative ones. Here are some good ones to try: “I’m only having a panic attack and it will be over in three minutes if I relax”, “My fear is making my heart pound harder, my heart is fine”, “I’ve gotten through this situation many times before and I can get through it again” or, “I am fine, everything is fine.”
- Accept the feelings you are experiencing but realise they won’t hurt you and just let them roll through you. Don’t fight the emotions, doing this just gives them more energy and makes the attack last longer. Accept the feelings safe in the knowledge that you know what is happening and ride them out. You will be fine.
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How To Treat Panic Attacks In The Medium To Long Term:
Now, you need to know how to treat panic attacks in the medium to long term so that ideally you will reduce both the frequency of them and the severity of your attacks. The long term ongoing approach to treating panic attacks is usually best planned with your doctor but typically involves: psychotherapy, medication or a combination of both.
How to treat panic attacks with psychotherapy: The branch of psychotherapy involved is cognitive behavioural therapy (CBT), this would involve meeting with a therapist once or twice a week to work through your thoughts and feelings with the end goal being to change your thoughts, attitude and behaviour towards your panic attacks and the underlying fears causing them tp prevent them triggering future attacks.
Common techniques used in CBT include: meditation, visualisation and controlled breathing practise. CBT can be a very effective approach to treating panic attacks and shouldn’t be overlooked in favour of a quick fix. When these are used in conjunction with attending a local support group, so that you can share your feelings and benefit from other people’s advice, excellent progress is often made in getting rid of panic attacks.
If CBT is not the answer for you, your doctor may prescribe a course of medicine. The most common medicines for treating panic attacks are anti-depressants, unfortunately however they do have certain side effects in some people, for example: depression, sweating, feeling agitated, headaches, nausea, dry mouth, loss of appetite, low sex drive, diarrhea or constipation, dizziness, blurred vision, insomnia (being unable to sleep) and abdominal pain.
Generally the benefits of anti-depressants usually take between and two and four weeks before they start to show themselves so some patience is initially required. It will then be up to you and your doctor to monitor the effects of the medication and decide whether to continue using them or whether to pursue a combination of CBT and medication. Either way you can and will overcome your panic attacks; many people experience them at some point in their lives and many people overcome them too!
For a more detailed guide and approach regarding how to treat panic attacks with CBT why not take a look at our number one CBT guide here.