Depending on your situation, a panic attack can happen anywhere. The shortness of breath or hyperventilation, sweating, heart palpations, and the many more effects that come from a panic attack are not picky on where or when they start. If you have them frequently, then you can probably tell when they are coming on. If they are new to you then you might have them come on strong without warning. Either way, there are methods that can help you overcome, control, or even stop the attack right in its track.
Lets start with trying to stop the attack before it happens or gets worse. First you have to understand that an anxiety/panic attack is a vicious circle. There are symptoms, then anxiety, and more symptoms and anxiety in a endless loop until it is over.
If you are having anxiety or panic attacks on a regular basis, or even if you are just starting to have them. I want you to take a step back and try to think what could be causing them to happen. Is there something in life that is lingering in the back of your mind that has not been settled yet? Do you have a lot of stress going on right now? How happy are you with the decisions you are making? Have you knowingly wronged someone and your conscious is trying to tell you something? These are just a few examples of what could be causing these to happen. Let me tell you this! There is a reason behind them happening and you can take steps or make decisions that will slow or even stop them from happening again.
If you do find the reason for them happening, then make it a goal to find a resolution to the issue that is causing them. Write this goal down and accomplish it. Once it is accomplished see if you notice the attacks go away or become less frequent. IF so you have learned the main way to control anxiety and panic attacks. If you are unable to find the answer to why they are happening, meditation is one way to help you find the answer. I wrote a book on meditation that can be found HERE for more information on how to meditate. If all else fails and you still can not find out what specifically is causing the attacks try one of the 5 following methods.
1) Slowly breath in deep counting to 6 as you do. Then breath out slowly counting to 3 as you do. Focusing only on your breathing.(This will aid in controlling heart palpations or a racing heart)
2) Internally or out loud reassure yourself that this is just an attack and it will go away.
3) Close your eyes and imagine being in a completely different location relaxing in your favorite spot. (This might be hard for some to do but the point is to focus on relaxing in a favorite spot of yours)
4) Start doing jumping jacks. (I know this sounds ridiculous but it does work)
5) Start combing your hair. (Another that sounds ridiculous but does work)
There are a lot more methods to use when the attacks are actually happening but the above are just a few. I hope this helped some people out and feel free to share your experiences and comments. If you would like more information on how to make anxiety/panic attacks go away CLICK HERE for more helpful information. Otherwise until next time stay positive!