How To Avoid Panic Attacks Part 2

This is the second of two parts. You can find the first page of How To Avoid Panic Attacks by clicking that link.

On that page I discussed the importance of gathering knowledge and understanding of just what a panic attack is and why they happen. I also recommeded eliminating some habits that increase your susceptability.

Now I have some other suggestions.

Breathing and Relaxation

I recommend that you learn and practice two basic techniques: proper breathing and relaxation. You can click on those links to go to other pages here with more details about each of them.

I recommend learning them not because they will eliminate any risk of panic attack by themselves (usually they won’t) but because they’re good practices for anyone even if they’ve never been troubled by a panic attack.

And if you have had a panic attack, they will help reduce the risk of another.

In today’s crazy world most of us carry a lot of tension without even being aware of it. It can get to feel “normal” when it’s anything but.

If we practice episodes of relaxation, we can relearn what that feels like. We can begin to recognize at an earlier stage when tension –physical and emotional – is building up in our bodies and take steps to release it.

When I first started practicing the relaxation response I was surprised to notice just how much tension I had in my body on an ordinary day. For me it was often a tightness in my shoulders, and sometimes in my chest.

I’m sure it had been there all along but I had just gotten used to it. Once I started practicing relaxation, the tightness became obvious and I could work on letting it go.

Doing this does help to avoid a panic attack.

How Stress Accumulates

Many people who have had repeated panic attacks have noted that they’ve more likely to have an episode when they’re going through a stressful period in their life. I think this is because the built-up tension has them in a position where it takes very little to set off a full blown panic attack.

In a way it’s like a movie where the hero/heroine is walking through a dark building where danger may be lurking. The film makers gradually build tension by shots of strange shadows, unexpected sounds, close-ups of increasingly worried faces.

The tension builds until something it’s released in some way.

That’s fine when were watching a film. It’s not so fine if it’s our life and the tension is released in the form of a panic attack.

So practice diaphragmatic breathing and relaxation. It will help recalibrate your system as well as help you let go of any tension you may be holding.

You do need to set aside a few minutes once or twice a day to practice relaxation. An advantage of deep breathing is that you can do it anytime, anyplace. I mean, you have to breathe anyway – you may as well do it properly.

Other Steps To Consider

Although these are great measures by themselves, they aren’t likely to completely eliminate panic attacks by themselves. Doing that usually requires some form of therapy addressing the underlying cause.

Working with a therapist, especially a cognitive behavioral therapist can be very effective. I’m not as big a fan of systematic desensitization, but probably just as a result of a poor personal experience.

However many people can work on issues effectively themselves. I’ve looked at several methods and programs and there are several good ones available to server as guides.

Since everybody is different, no given program is going to be best for everyone, even if you’re working with a therapist.

However I have found a program that I think is generally applicable. You can read my review of it here.

 If you want more information about this effective system right away, check out the links below:

Panic Away System