Panic attacks can seem to emerge out of nowhere, and their side effects can be paralyzing. Learning to stop a panic attack either before it occurs or shortly after its onset is a key element to dealing with future episodes. Once you master techniques in controlling panic attacks, you will be able to break free from the vicious cycle of anxiety and fearful thinking. Here are five instant strategies to control panic attacks.



Stop Everything

One of the worst ways to deal with a panic attack is to add to your adrenaline rush by rushing to find an escape. Instead, find a place nearby to sit down and gather your thoughts. Recognize that fleeing the situation is not a cure; you have to control yourself first. Concentrate on lowering your anxieties either through meditation or deep breathing. Find composure first, and then calmly leave if necessary.

Focus on Small Goals

If you find yourself in a situation where you cannot concentrate on the first strategy, the next approach is to formulate goals. One of the ways to stop a panic attack is to occupy your thoughts to distract your anxieties. The easiest way to do this is to identify simple goals needed to remove yourself from the panic-inducing atmosphere. If you are at the mall for example, concentrate first on exiting the store. Then set your goals to the mall exit. Congratulate yourself on each accomplishment and continue to reinforce the next necessary step. Your last goal should place you in an attainable "safe spot".

Embrace Your Adrenaline

Not all adrenaline is negative. Athletes use adrenaline to make extraordinary plays, or to reach new heights in training regimens. You can replicate this strategy with your panic attacks by utilizing adrenaline as a positive. Instead of succumbing to the negative flight response, use your panic attack to push you over your boundaries. When you get to a point in day where you normally concede to anxiety, take a chance and continue on. Use the adrenaline rush to boost you over your hurdles. Each step you make beyond your boundaries will be invigorating.

Laugh at Yourself

Panic attacks are scary, and dealing with them is no laughing matter, but sometimes it helps to laugh at the tricks your mind plays on you. When you first begin to feel the onset of a panic attack, take a second to look around you. You are likely to see people smiling, laughing and going about their day. Think about how simple the situation really is and laugh at yourself for making it so difficult.

Engage Your Environment

One of the downsides to panic disorder is that most victims feel alone or embarrassed by their condition. They prefer to suffer alone for fear of rejection and ridicule. But one thing you can do to alleviate anxiety is to force yourself to socialize in a tense situation. Talking with the people around you helps you to feel more comfortable and confident. Smile and seek out conversation. It may be hard at first, but you'll find that occupying yourself is much easier than worrying about the onset of panicky thoughts.

No matter what you do to successfully stop your panic attacks, the most important thing is to have a plan and practice it. You will not be able to beat anxious thinking until you have faith in your own remedy. If you are having trouble finding a successful strategy, then visit http://controlpanicattack.com for resources on how to elimnate panic attacks and anxiety.