10 Ways to Reduce Panic Attacks

 If you are one of the thousands of people in the UK who suffer from panic attacks, it’s great to have coping pools in place. These tools will help you avoid the panic attack from happening, and you can do them every day too.

Feel more in control, and start building your anti-anxiety toolkit with these 10 tips.

  1. Create an exit plan – Having a plan to get out of a situation can help us be not as afraid. Being out of control can trigger a panic attack. So making a plan will help you to be more in control and counter the anxiety you are feeling.
  1. Have someone you can call – Someone who knows about you will help you to calm down, and may even make you laugh.
  1. Get an animal – Or if you already have one, spend time with it. Animals are a great anxiety easer.
  1. Interact with water – Water is calming and stops panicking. Take a hot bath or a shower for some relief.
  1. Consider medication – An anti-anxiety medication can work wonders, and put you in control of your anxiety again.
  1. Get a massage – Ask a loved one to give you a great massage. This will calm the nerves in your body, and ease an anxious mind.
  1. Practice yoga – Some positions, such as the forward bend, counters panic and anxiety. They also teach you some great breathing techniques, which will help you out during a panic attack.
  1. Try meditation – Meditation comes in many forms. Look at yourself in the mirror so you can become more trusting, and calm yourself down.
  1. Go for a walk – Getting some fresh air, a change of scenery and using up excess energy help to stop a panic attack. Staying active is one of the best things you can do for a panic attack.
  1. Laugh – Watch a funny film or video. Anxiety and laughter cannot live together in the same moment.

Cognitive behavioural therapy (CBT) helps to condition your brain to stop the symptoms of anxiety and panic. A trained CBT therapist can treat you for any anxiety or panic related illnesses, including phobias and anger.