How To Control Panic Attacks

By Basharat Shah, MD

Panic attacks and panic disorders are not uncommon. Patients usually complain of episodes of
extreme fear and anxiety that begin suddenly and last minutes or as long as an hour. It is important
to distinguish between panic attacks and panic disorder. People who suffer from the disorder have
recurrent panic attacks. Here we will only limit discussion to single panic attacks.
Step1

Determine whether you are having a panic attack. See your doctor as soon as possible when you
suffer your first attack. This is to confirm that, for instance, that your shortness of breath is not due
to a heart attack, or a blood clot in your lungs.
Step2

Find a safe haven. When you feel an attack coming, excuse yourself from others and go to quiet
place, preferably in open air.
Step3

Relax. Close your eyes. Take few deep breaths and stop thinking about the panic attack. Think about things that make you feel better.
Step4

Voluntary relaxation of all muscles of your body will help. Use relaxation techniques. Stretch your neck backward, then forwards. Rotate gently clockwise, and then anti-clockwise.
Step5

Assure yourself that this attack will not take away your life you will instantly feel better.
Step6

Meditate once a day. Yoga may also help.
Step7

Good sleep is vital for people who have a history of panic attacks or panic disorder.
Step8

Consider medications. Most medications used to treat a panic attack are prescription medications
and should only be taken in consultation with your doctor. One of the important drugs in this
category is Xanax (Alprazolam). However, benadryl (diphenhydramine) is an over-the-counter
antihistamine medicine that may help to reduce your anxiety during a panic attack.
Step9

Explore cognitive behavior therapy. In this treatment, your psychiatrist or psychologist will guide you
to better understand your panic attacks and how to deal with them.

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