Various things can reduce the frequency or intensity of anxiety attacks. Some may not seem to matter, but when used together with others, the impact can be enormous. Panic attacks can be cured with enough dedication.
First we'll cover the physical options that will help you become panic free. Get plenty of sleep every night. When you don't, you are more tense and less able to constructively deal with stressful situations that may arise. Exercise also reduces stress, but it also has the benefits of lowering your resting heart rate and improving blood and oxygen flow through the body. Additionally, it helps you to develop the discipline of mind over matter that is important to recognize if you want to get over these attacks. The last portion of the physical is what you put in your body. It is better to eat smaller meals more frequently to keep the nutrients flowing to your body, and, as always, try to eat healthy. Caffeine, alcohol, and sleeping pills are all things you should stay away from in respect to panic attacks. Many people ignore these recommendations because they don't believe in them. This is a mistake. While panic attacks won't be entirely stopped by any one recommendation here, they all will make a difference, and a large one if used together.
The second part is building your mental muscle. If your mind is poorly disciplined, you won't be able to go through any of the necessary steps when the time comes. You can achieve this discipline through many methods. If you have no experience at all, it will help even taking some time aside during the day to relax and breathe deeply.
Meditation practitioners are less likely to have as much trouble in dealing with the attacks in the first place. While any practice of mental discipline is beneficial, there are some specialized mediations I recommend for this purpose. This recommendation is a progressive mental training and it covers two areas. The first area being visualization and the second being thought control.
The subconscious mind has a profound impact on your life and is controlled mainly by images. This is where visualization of your success comes in. Every day, imagine a very stressful situation that would have caused a past you to have a panic attack, but instead see yourself dealing with it in a positive and calm manner. See yourself as the person you want to become. Do not imagine the panic attack in this situation as this is meant to represent your life without panic attacks.
For the second area, start by relaxing, and try clearing your mind of all thoughts. This takes some time and some may find it difficult. It is easier if you just focus on your breathing to start. Thoughts will pop up, but don't beat yourself up for it. Simply notice them, don't engage them. Soon the noise will quiet down. Usually, as a panic attack builds, you will reinforce stressful thoughts and make things worse. That is why the object of this is to be able to let those stressful thoughts go as you feel yourself going in that direction.
You can vary or strengthen this technique. An alternate form is by choosing a single thought or image to focus on that makes you feel happy or calm. When you're confident enough, you can simulate stress in your mind before you try the technique, since trying it for the first time during a panic attack is less than ideal. To begin doing this, the stress should be mild. You can introduce more stressful situations in your mind each time until you become confident that you're able to deal with any situation.
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