Use these 10 tips to help stop a panic attack while it is occurring! Treatment for panic attacks is within YOU.

1. Realize that you are having a panic attack, that you have had them before and that you are not going to die. If you are a worrier, you may feel that you are afflicted by a disease or serious illness - throw those thoughts out of your head, right now! Use self talk and tell yourself out loud “this is a panic attack - it will stop.”

2. Recognize that negative self talk only creates more anxiety which causes more panic attacks. Try and turn the negative self talk into something positive. Don’t let your negative thought patterns take over, quit thinking you are having a heart attack for instance and come to the realization you are having a panic attack.

3. Breathe! Many times while engaged in a panic attack people have a tendency to hold their breath or stop normal breathing patterns. Take in some oxygen, breathe in from the mouth, breathe out through your nose, deeply….find a breathing rhythm and concentrate on maintaining it for the duration of the panic attack. Try to create a sense of calm with your breathing exercise. Treatment for panic attacks can begin with that first, deep breath.

4. Ask yourself this question - have things I’ve worried about in the past actually happened? Typically the answer will be a resounding no….usually, 99% of what we worry about never comes to pass. Why you are worried or anxious this time? What are the real probabilities of it being true? Chances are pretty good that what you are worrying about is not going to happen - right?

5. Feed your mind with positive thoughts and speak positive self talk. You are worried about something that the odds say probably won’t happen, so tell yourself about it!

6. Write, write, write - all your positive thoughts down on paper. Reaffirm who you are, why you are great, why you are a warrior, why you have a high self esteem, why you are confident, why you have a positive self image. Keep a journal and write down all the positives rather than dwelling on the negatives. This is a very powerful tool for treating panic attacks, as well as many other things that cause anxiety.

7. Work it off - if by now you are feeling better, do something physical. Do something around the house, in the yard, take a walk, play with the dog - anything to take your mind off the negative thoughts.

8. Find a place where you can go and feel safe. Your bedroom, a certain chair, etc. Everyone has a favorite spot where they feel comfortable and safe, use it. It can even be a safe place in your mind - go there.

9. When you are not in the middle of a raging panic attack, write down the things you have worried about in the past that never came true. Look at this list when your next panic attack strikes and it may be of help to you.

10. You must understand that the panic attack will pass. You must also understand that panic attacks will probably come again. Each time you have a panic attack use this 10 step help list, it will help you cope.

The hardest thing about this program is to recognize that you are having a panic attack, and not something more serious. While this is an excellent list to help you cope with a panic attack while it is occurring - it will probably not stop panic attacks. But these tools, when used on a regular basis will have your panic attack treatment underway sooner than you think.

Do you want to live your life just coping, or do you want to stop panic attacks forever? You have the power to begin treatment for panic attacks right now.

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