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Mental Health Advice With Stan: How to Survive a Panic Attack When it Unexpectedly Strikes

Get some fresh air and distract yourself if your anxiety feels overwhelming. – Courtesy photo

By Stan Popovich

Do you experience panic attacks and do not know what to do? A person can experience a panic attack when they least expect it. This can cause a great deal of fear and anxiety for the person.

As a result, here are six easy steps a person can follow when a panic attack strikes unexpectedly and how to overcome anxiety.

1. Take a small break or time out.

The first thing a person must do when experiencing a panic attack is to stop whatever they are doing. A panic attack can be very uncomfortable and can affect a person’s everyday thinking. Take a break to help regain your sense of comfort.

2. Take deep breaths to calm down.

A person should take some deep breaths to help feel better and to get rid of some of the excessive fear and anxiety. There are also many kinds of breathing exercises a person can learn to follow with the help of a mental health counselor. Taking some deep breaths can help a person relax right away.

3. Distract yourself for a few minutes.

A person should try to distract themselves from the panic they are experiencing. A person could get some fresh air, listen to some music, take a brisk walk, read the newspaper, or do something relaxing that will give them a fresh perspective on things.

4. Get all the facts of your situation.

Many people feel like they are going to die when they experience a panic attack for the first time. The fact is that you will be ok and that it takes a few minutes for the anxiety to go away. Talk to a counselor and get the facts on what a panic attack is and what you can do when a panic attack occurs.

5. Don’t dwell on your fearful and worrisome thoughts.

A person must not dwell or focus on their thoughts during a panic attack. The more a person tries to reason out their thoughts the longer a panic attack will last. Read some positive statements from your favorite self-help book to help overcome your negative thoughts during a panic attack.

6. Get some help from a counselor.

It is important to talk to a qualified professional in order to learn how to survive a panic attack. By talking to a professional, a person will be helping themselves in the long run because they will become better able to deal with any panic attacks that may occur in the future.

Stan Popovich is a Penn State graduate and the nationally known anxiety  author of “A Layman’s Guide to Managing Fear”— an easy-to-read  overcoming anxiety book that’s helped thousands of people to confidently  manage their persistent fears and anxieties. Stan has over 20 years of personal experience in dealing with fear and anxiety. For more free mental health advice visit Stan’s website at managingfear.com and read Stan’s articles and his blog. The above is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Mr. Popovich is not a medical professional. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here.

July 22, 2019

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Stan Popovich


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