Panic attacks could be a major problem for your life and may influence how you act, the places you go, and can reduce your confidence majorly. Knowledge can help you gain control of your panic attacks. This article is full of useful tips that will help you control a panic attack so you can go and live your life.

A good therapist will be able to help you. If you look for reviews online, it will help you find a therapist in your area.

Create your own panic attack mantra to help you get over the feelings of fear. “I am an amazing person who can deal with everything!” is mine. I like that it’s short, easy to say, and I can really get into the feeling of it. Create your own and repeat it out loud to beat that attack!

It is very beneficial to use deep breathing exercises when you feel a panic attack beginning. Breathe deeply in through the nose to extend your stomach, count to five, and then breathe out through the mouth, once again counting to five. Take ten deep breaths in this way, and you will feel much better.

If you are prone to panic attacks, you know that complete avoidance of panic-causing situations is not always possible. Learn out of body techniques to remove yourself from the situation and allow you to view it as if you were watching television. What would you tell yourself to do? How would you provide comfort? Often placing yourself in the role of mentor or guide trying to help someone else deal with panic issues will get you through the worst situations.

When experiencing a panic attack you should use deep breathing techniques, but not for too long at one time. Do ten deep breaths and then wait ten minutes before you start again. Spacing them out will help to keep your body relaxed and the panic attack away for the rest of the day.

Try to keep caffeine out of your life if you suffer from panic attacks. Pop, coffee, black teas, and even chocolate can cause your blood pressure to rise and that can cause a panic attack to start. Instead, drink herbal or green teas which can soothe your mind and relax you.

Use your the adrenaline from your panic attacks to motivate you to clean your house and eliminate clutter. Not only will you be able to enjoy a clutter free living area that will enhance your feelings of relaxation, you will also have an outlet for your nervous energy.

If you are a frequent user of alcohol, think about how many times you have had a panic attack while using alcohol. Even if you have never had an attack while intoxicated, alcohol is a depressant and has lasting effects even when not intoxicated. Remove the alcohol from your life to reduce the frequency of attacks.

Now that you have gained some insight into how to properly manage your panic attacks, you will be able to gain more confidence and enjoy the little things in life. Unfortunately, anxiety and panic attacks are quite common for some, but by learning how to effectively manage them, they can have less control over your life.