Tips for panic attacks?

Wow, Is Indiana's answer like the best answer ever on Yedda

Seriously, that is so helpful, I was looking for some tips for panic attacks for a work colleague who suffers very bad anxiety attacks - so I'm glad I stumbled upon this question.

Ta

Here are some helpful tips to prevent panic attacks:

- Progressive muscle relaxation. Start with your most tense muscles, such as your shoulders, and tense them firmly for at least 10 seconds (not too hard though!) when you suddenly release the pressure, you will feel immediate relief, and in most cases, relaxation.

- No caffeine and sugar. These can increase panic attack symptoms and anxiety. Some people get panic attacks because of too much sugar or caffiene in their diet.

- Do vigorous workouts for 30 minutes to start off your day. It can Work off any high-energy anxiety that you might feel later.

- Replace negative thoughts with positive ones. The common thought is "Oh no! I'm getting a panic attack!" It's hard to change your thoughts but definitely makes your panic less extreme.
You been to think. "It's okay. I can deal with it, all I have to do is wait."

- Just let things happen. If you fear panic attacks, it can tend to cause more situations in which you would get one. Think, "Let it happen! Just try to ruin my day!"

Talk to your panic attack. When you first wake up, say, "Okay, I've got a lot to do today. I don't have time to worry about a panic attack today, so if your going to cause me panic, do it now. Go ahead, just do it." Sometimes the reverse effect happens, and the anxiety just disappears. Don't worry if you can't stop anticipating a panic attack.

Daily meditation really helped me. It took a long time to get versed at practice and  When I stopped it stopped working.

There are many books to help:
1) Wherever you go there you are
2) Full catrostophe living

What are some ways to get rid of panic attacks? I have seen a doctor and was put on medication. When I have panic attack I seem to hyperventilate a lot. Is there a way to stop panic attacks and how can I stop the hyperventilation?

These are some tips for panic attacks :

Relax by taking slow, deep, complete breaths.

Calm yourself by remembering that you are only having a panic attack and that nothing more serious is happening to you.

Continue to take slow, deep, complete breaths.

Slow, deep, complete breaths will relax your body, which is the first step to reversing the release of adrenaline.
Stop negative thinking by shouting the word "STOP!!!" really loud inside your head.

By shouting the word "STOP" you are interrupting the emergency message that your brain is sending to your adrenal glands. Often people having a panic attack get into an endless loop repeating the same catastrophic thoughts over and over in their head. Interrupting this endless loop gives you the opportunity to replace the scary message with a calming one.

If you have been having panic attacks for 4 years, you do need to see a doctor and see if there is anything else going on. Having panic attacks for so long and not seeking treatment can have severe affects on your body that are irreversible and serious. If you still don't want to see a doctor knowing that, then here a some things that might help you out.

1) Reduce the amount of caffeine in your diet. That includes pop, chocolate, and some over the counter pain killers (like Excedrin). Also, energy drinks (Monster, 5-Hour, etc.) and things that are like pure sugar. Caffeine increases heart rate and how fast your mind (seems) to be working. Increases in the heart rate like this can trigger panic attacks.

2) Breathing exercises. When you feel a panic attack coming on or after one has already started, focus on your breathing. Inhale. Exhale. Inhale. Exhale. Try practicing breathe control while you're feeling well. You will get light-headed most likely, but when you're having a panic attack you won't so don't worry about that.

3) Exercise. Light daily exercise has shown to help people with panic disorder minimize the severity and frequency of their attacks.