Panic attacks never seem to happen in a convenient place, so it’s a good idea to have some easy to implement tips for panic attacks that can be used anytime, anywhere.

Before considering tips for panic attacks, it’s important to recognize the symptoms of a panic attack. Often times, recognizing the symptoms can help prevent the attack altogether.

Some of the more common symptoms include heart palpitations, chest pains, sweating, shaking, shallow or rapid breathing, a choking sensation, and dizziness. It is not uncommon for the sufferer to have feelings of impending doom, helplessness and loss of control. Even though the experience is terrifying, panic attacks are not life threatening. This is definitely one of the most important tips for panic attacks.

It is important to focus on breathing. While an attack is in progress, rapid and shallow breathing will cause the panic attack to be worse. You can calm both mind and body by taking slow, deep, even breaths in thru the nose, holding them for a few seconds, then breathing out slowly thru the mouth.

Next, pay attention to thoughts. Since the feelings are very overwhelming, focus is probably on the very thing that caused the anxiety in the first place. Although it might seem impossible at the time, shift your focus to a relaxing thought or a thought that makes you happy. This requires some practice, but the results will be well worth it.

One of the more calming tips for panic attacks is to engage in dialogue with yourself. Even in the midst of a panic attack, the mind is very open to suggestion. Reassure yourself that you’re safe and everything is OK. Keep reminding yourself that nothing bad is going to happen to you. Whatever reassurance you give yourself will be calming and will allow the attack to be managed more effectively.

Ground yourself. Panic attacks generally involve anticipating an upsetting experience, or reliving one that has happened before. Grounding yourself in the present spot can help to alleviate the panic attack. As you are standing, try pressing your feet into the ground, one at a time. If you’re able to lie down with your knees bent and your feet on a wall, shifting your feet, breathe in as you push each foot against the wall and breathe out as you release. Repeat this action until the panic attack subsides.

These are very effective tips for panic attacks. With continued practice, they will become a natural response to the onset of an attack, and are highly important in controlling panic attacks.