7 Tips to Beat Panic Attacks

7 Tips to Beat Panic Attacks

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7 Tips to Beat Panic Attacks.

Are you trying to get rid of your panic attacks?  Not sure where to begin with getting help?  Don’t worry, we have put together 7 tips to beat panic attacks.  Panic attacks are characterized by a severe fear triggered without any apparent danger.  For most, panic attacks seem to appear without warning.  At 5AM Podcast, we believe we can help you get started finding a workable strategy when panic attacks strike.  We want you to start living a more comfortable and less stressful life.  We will first start with this simple strategy using the word AWARE.

The five steps to overcoming panic attacks are:

Acknowledge & Accept
Wait & Watch (and maybe, Work)
Actions (to make myself more comfortable)

Here are our 7 tips to beat panic attacks:


Eating multiple small meals during the day can actually help keep panic attacks away.  It seems simple but here is how it could help you: Our bodies can be sensitive to any sort of disruption, so keeping oneself from feeling hungry can ensure that one is satisfied and not searching out a meal or a food source.  This is also a great way to keep your weight at a good level.  Various studies have found these four food types can enhance a panic attack.  So consider avoiding them.


  • Alcohol: Dehydration, Inhibit physical abilities, Dizziness and Elevated heart rate.
  • Caffeine: Can increase heart rate, Stimulate Nervous system, Act as Diuretic.
  • MSG (monosodium glutamate): Many personal accounts of nervous and physical reactions due to foods “flavoured” with MSG.
  • Refined Sugar: Can increase or initiate symptoms of anxiety.


At times the fight or flight response to a panic attack can cause an increase in the adrenaline production in our bodies and can make the situation much worse.  Remember, this too shall pass and try to remain calm as you wait it out.  This really requires managing emotions.  I like to remember that in an hour I’ll be looking back on it, instead of being in the middle of it.


Managing Emotions

Keeping your emotions managed.  Learning how to calmly and realistically view your situation.  This is a learned behaviour.  This goes back to what we touched on earlier.  It is the awareness and the wait and watch steps listed above.  Resist the urge to act on feelings of anxiety.  One way to think of this is to act in an opposite way to how you are feeling.  Remember, our feelings can lie to us and be very deceptive.  Keep in mind that emotional responses have emotional results – every seed produces after its own kind (Genesis 1:11).  Realize that feelings are just feelings and that they can’t harm you while you’re having a panic attack.  Stand still for just one minute and let the feelings drain out of your body.  Try to replace those bad thoughts with positive ones about the people you love.  Reading the Holy Bible has been an effective way for many to deal with panic attacks.


7 Tips to Beat Panic Attacks
Taking a walk to get some exercise.


Consider taking fitness classes or practicing it at home to help relax your mind and stretch out your body.  It’s a great way to get your blood pumping without adrenaline in it, and it can also center you so that your mind forgets everything that is troubling or worrying it.  There are many positive results from proper physical fitness.  We have a great article here for more on that subject.  This part might seem strange but studies have shown that if you practice good posture, your anxiety problems may be alleviated.  Some believe this is because when you sit or stand up straight, your chest is open, which allows you to breathe in a more relaxed fashion.  This will help alleviate unnecessary tension in your body which can contribute to anxiety and panic.


Educate Yourself

Learn as much as you can about panic attacks.  This could be the key to your handling of them.  Make sure you learn as much as you can about the possible causes and how to deal with them.  The more information you have, the better able you will deal with a panic attack when you have one.


Be Active

Again, this has to do with changing one’s focus.  Consider doing something exciting when you have a panic attack, like rock climbing!  This will put your adrenaline to good use while also showing you that you’re able to do something terrifying without ending up with any negative repercussions.  What a great way to show your fears that you’re the boss of them, not vice versa!



To keep yourself calm during a panic attack, immediately start practicing your deep breathing.  Place a hand flat on your stomach and inhale deeply until you feel your stomach rise.  Not only is this an effective way to reduce tension, but focusing on your breathing takes your attention off of your feelings of panic.


7 Tips to Beat Panic Attacks
Talking to a friend.

Talk to Someone

In order to control the number and intensity of your panic attacks it is important to share your feelings rather than keeping them bottled up inside.  Talk to someone if they upset you as the stress from worrying about the situation can cause a panic attack.  Try locating a support group if you suffer from panic attacks.  This can provide an excellent outlet for stress, and you can glean valuable coping techniques and perspective from your fellow sufferers.  Many support groups are run by trained counselors or therapists who can stimulate fruitful discussions and provide advice.

Birds of a feather flock together, and this can be true about people with anxiety issues.  Try to stick with positive, upbeat people who already know how to tackle their problems and instead focus on being happy and you’ll find you have less to worry about and your panic attacks will become less frequent.


Seek Medical advice

Talk to your doctor about switching up your diet if you want to get healthier and stop panic attacks.  He can refer you to a nutritionist who can help you balance out your meals in a way that will work for your lifestyle and body type, leading to less stress and more happiness.


As you have read in the article above, dealing with panic attacks can be incredibly stressful, but there is help out there.  We hope these 7 tips to beat panic attacks will help change the way you think about panic attacks but also give you a strategy to work to remove them from your lives.  As Joel Osteen has said: it came to pass, it didn’t come to stay.  Once you find something that works for you, just think of all of the benefits it will have on your life, along with feeling more relaxed about life in general.


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