Three approaches to conquering panic and anxiety attacks:

1. Psychotherapy

Psychotherapy, also called counseling or talk therapy, can assist you in understanding panic attacks and panic disorder and ways to deal with them. The primary type of psychotherapy for treatment of panic attacks and panic disorder is cognitive behavioral therapy. Some specialists suggest that you consider counseling with a psychiatrist or psychologist with experience in working with panic disorder.

Cognitive behavioral therapy should help you change thinking (cognitive) patterns that produce your anxiety and panic attacks. It can also help you change the way you react (behave) to anxiety or stressful situations. While participating in therapy sessions, you learn to recognize things that trigger your panic attacks or intensify them, such as exact thoughts or activities. You may also discover techniques for coping with the nervousness and physical symptoms associated with panic attacks. These may include breathing and relaxation techniques.

Additionally, working carefully with your therapist, you may re-create some of the symptoms of your panic or anxiety attacks in the controlled environment of his or her office. This is a major step because it can help you learn to control and master the symptoms so that they don’t remain a source of intense trepidation. Doing this can also help you conquer fear of certain situations that you may steer clear of, such as congested malls or driving at night.

Your therapist may recommend weekly meetings when you first start treatment. You may begin to see the easing of panic attack symptoms within a few weeks, and often symptoms go away within several months.

As your panic attack symptoms show improvement, maintenance therapy with sessions one day a month will help insure that your panic attacks remain under control. In time you can stop therapy when your symptoms completely go away. This may take approximately one year or so. However, panic attack symptoms do on occasion come back. Request prompt treatment if they do, and make sure that you’re managing any stressful life situations.

2. Prevention

There is no guaranteed method for preventing panic attacks or panic disorder. But, getting treatment for panic attacks as soon as possible might help block them from getting worse or occurring more frequently. Sticking with your treatment regimen can help prevent relapses or worsening of panic attacks. Performing relaxation and stress management techniques can be useful, too.

3. Lifestyle Changes and Self-Help Remedies

While people who suffer from panic attacks and panic disorder may benefit from expert treatment, you may also help control your symptoms without professional counseling. Some of the lifestyle and self-care techniques you can use include:

* Sticking to your treatment plan. Taking on your fears can be troublesome, but treatment can help you feel like you are not a prisoner in your own home.
* Become a member of a support group for people with panic attacks or anxiety disorders so that you can share support with others who deal with the same problems.
* Stay away from caffeine, alcohol and illegal drugs, all of which can elicit or exacerbate panic attacks.
* Practice stress relief and relaxation methods. Meditation, yoga and guided imagery might be helpful options.
* Get physically active. Since aerobic activity can have a soothing effect on moods.
* Get sufficient sleep - enough so that you don’t feel drowsy during the day.

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