Panic attacks affect millions of people and can be crippling. It can affect the things you do, the people around you, and hurt your self-esteem. It is important that you learn how to control your panic attacks. This article discusses methods of control for panic attacks to increase your quality of life.

An experienced counselor or therapist can help you manage your panic attacks. Your doctor will be able to recommend someone, or you can search the Internet for one in your area.

Have you ever been stuck in a panic attack forever? You are the one who controls your emotions and your body's response to them.

When you feel the grip of fear during a panic attack, ask if there is anything to truly be scared of in your environment. Is someone posing a threat to your well-being? The answer will almost always be a resounding no, so take it easy and allow the fear to dissipate around you.

When you feel that dreaded panic attack seeping into your consciousness, stop everything you are doing, sit down and begin very deliberate breathing. Use a deep breathing technique wherein you breathe slowly in through the nose, allowing your stomach to rise, and out through the mouth. Count to five for both the inhalation and the exhalation. Breathe slowly in and out ten times, and you will feel some relief.

Seeking help from a counselor is the best thing to do, but even confiding in a friend or family member can help. A counselor will get to the root of what triggers your panic attacks and suggest effective methods of dealing with them.

Ask them to come see you and talk with them. This will increase the speed at which the panic attack passes.

When you in the midst of a panic attack, keep a positive inner dialog, and talk yourself back to a state of calm. The attack will not last forever. Also try to exude confidence and be in control.

People who are afflicted with panic attacks should note the circumstances surrounding an attack. Try to remember that you will be just fine, that you simply have too many neurons firing at once. This will put you in the right frame of mind and reduce the duration of the attack. It may be terrible, and this advice isn't meant to treat it as though it is a game. If you use this way of thinking, though, you will be able to end some of your panicky feelings.

In an effort to shorten the duration of your attack, breathing properly is key. Your focus should be on exhaling, as opposed to inhaling. Inhaling quickly is okay during a panic attack. You should, however, hold each breath longer than normal and let it out slowly.

Try to take advantage of your panic attacks by using the nervous energy to get things done. This will release some of that energy, and improve your calm because you will have decreased your clutter.

It is important to know what types of things bring on your panic attacks. Being upset at someone and being too anxious to talk over the situation could trigger an attack. It is important to express your views in a healthy and productive manner, so that you do not feel overwhelmed and have a debilitating panic attack.

Share your knowledge of panic attacks with others in a written format. You could begin writing a blog, e-book or just lead a speaking engagement that allows you to share your knowledge with others. All of this assists you in defeating panic attacks once and for all.

Don't get anxious about having symptoms of an anxiety attack. That just makes the attack worse. Realize that you can't be hurt by the episode, and your fear will diminish. During calm, relaxed periods, it is useful to continue to remind yourself of this fact. During a panic attack, try to ignore your fearful thoughts and emotions, and concentrate on your true feelings.

Keep going all day and night. Even if you don't go anywhere, just sit in your vehicle and think positively. That way, you will be better equipped to battle your worries.

Discover the reasons behind your panic attack. Once you have identified the problem, deal with it before it becomes overwhelming. Later, you will need to let them know exactly why you asked them the question.

Why do so many people insist on being entirely serious 365 days a year? Try watching a funny movie, or reading some funny things online. Pick your favorites and have them on hand to lighten the mood.

Having a social life can reduce the number of panic attacks. I love to volunteer with kids or the elderly because the kids remind me to have fun and never judge me, and the seniors are so happy to see me and love to have me around. Both adults and children make me feel great about being alive.

Eating healthy and living well can contribute to improving the symptoms associated with panic attacks. Avoid common anxiety producing substances like coffee, tea, cigarettes, and alcohol. Replace over-processed, sugary foods with a more nutritious diet. Make sure that you are well-rested by getting plenty of sleep. If you feel well generally, you are far less likely to experience panic attacks.

Socializing and getting out of the house is the best way to settle your fears, and to meet your needs for human contact. Chatting or talking with others over the Internet cannot be a replacement for having real contact with people. Make use of the Internet, but don't forget the importance of real life friendships.

If you or a loved one has issues with panic attacks, search Google for American Anxiety Disorders Association to get some help. There are non-profit organizations that treat, prevent and cure panic attacks and anxiety disorders. They can help you in your struggle with panic attacks.

Now that you have gained some insight into how to properly manage your panic attacks, you will be able to gain more confidence and enjoy the little things in life. Unfortunately, panic attacks are not a rarity in this world, but with proper education, they can be managed into less of an obtrusion in your life.