Controlling your panic attack is not the same thing as knowing how to deal with one while you’re in the middle of an attack (please refer to “4 Steps to Stop Panic Attacks”). In the case of the latter, it’s more like “fire fighting” rather than a long term plan to slowly and surely work towards a cure or prevention.

While it might seem that nothing is more difficult or important than being able to stop an attack in its tracks, as a former victim who has recovered from this mental disorder I can assure you, training yourself to control your panic breakdowns is a lot tougher. Yes, you heard me right, it’s all in your mind.

You see, once you’ve had a panic attack you instinctively develop a fear of the event reoccurring. You try to avoid, often subconsciously, any place/person/circumstance that you associate with the first panic attack. For instance, if your first panic attack occurred at work (which is fairly common, since most people are stressed at their jobs) you might feel unwilling to go to work. Most likely, that’s not an option for you so then you start worrying about your performance at work, which leads to greater anxiety. This becomes a dangerous cycle, which hastens the chances of a panic attack.

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About half of all people who suffer from panic attacks also suffer from sleep panic attacks.

As our lives become more hectic, we try to fit more into each day until we start cutting back on sleep. There comes a point when a person realizes that their sleep cycle has become disrupted: insomnia and other sleep disorders start to manifest their presence.

What is a Sleep Panic Attack?

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While it would be ideal if a person could go from the state of having their first panic attack (and deciding to get better) to being completely in control i.e. no longer suffering, that is not always the case. It’s often a long and arduous process that takes discipline and determination. So how do you cope with panic attacks to reduce their impact in the interim period of your recovery plan? Effective methods of coping with panic attacks will not only show you the way to lessen the severity of such incidents, but will also provide a very valuable boost in confidence of your long term plan and help you to “tough it out” through that period. It’s the “I can do this” feeling that is absolutely vital for any chance at permanent recovery. The strategy to do so is effectively twofold: psychological and physical. Both aspects complement each other and decide the outcome synergistically. Here’s a breakdown of what is involved in this two-pronged counter attack:

Psychological techniques of coping with panic attacks

• Keep a thought diary – Jot down your experience of each and every instance of an attack, where were you at that time, who were you with, what were you thinking about, how were you feeling etc. Try to record objective facts without any emotional embellishments.
• Connect thought patterns and feelings – Analyze your diary to identify negative thoughts which led to or worsened how you felt, and positive thoughts that helped you during the incident.
• Simulate feelings in a safe environment – You will attempt to simulate the experience of your panic attack at home and/or in the presence of a support group. The goal of this thought experiment is to enforce positive thought patterns and identify and deflect negative ones.

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