Many people are so badly affect by panic attacks that they let it take over their lives. They do not like going out and they don't take part in activities. They fear that they will make a fool of themselves. The panic attack is normally temporary, but it does feel very long when it is happening. Many people describe the incident as a heart attack. In fact, a lot of people are rushed into the hospital thinking that they are having a heart attack when it is not.

Try to avoid caffeine, which is present in tea, coffee, chocolate, and colas. Research at the University of Rio de Janeiro in Brazil has shown that if you suffer from panic attacks, caffeine makes both your chances of having an attack and the severity of the attack much more serious. If you can reduce caffeine, or avoid it altogether, you will have more success in preventing panic attacks

Breath control.

One of the symptoms of panic attacks is hyperventilation, which makes you feel light headed and dizzy. Breathing deeply and slowly will help you to control this, and can help you to stop it from starting! So practice taking slow, deep breaths to control or even prevent panic attacks. There are many other health benefits to doing this, too, such as improved circulation and better quality sleep.

Think positively!

Many people say that thinking happy or positive thoughts - or nothing at all - when they feel a panic attack starting, they can stop it or at least reduce it. Think of a happy occasion, a scene from your favourite film, or your favourite song to make yourself feel more positive. You have to train yourself to turn these thoughts on at will, which can be difficult in the beginning. Until this becomes easy for you, try counting down from 100 to 1. If you can combine this with your slow breathing, so much the better!

Exercise.

Did you know that a rush of adrenaline often accompanies a panic attack? You can avoid these rushes by exercising. Good news if you hate gyms - walking for about half an hour every day, ideally in a park, woodland or other natural environment, is enough. This helps you to release the adrenalin that your body builds up and stores, so there is never a large amount in your body that can make a panic attack worse. You will find, also, that as you are walking (or cycling, or whatever you choose), you will be breathing more deeply, and probably thinking positive thoughts!

All of these things will help. Sometimes, though, they are not enough. You may need some professional help for a while, and these experts may use techniques such as hypnosis or cognitive behavioural therapy which will help to identify the problem and then develop the techniques that will help you most to control your panic attacks or prevent them completely.