You should not have to experience panic attacks everyday! No worries, this article can help you find relief.

Listen to some quiet music when you feel an approaching panic attack. Choose music with comforting or upbeat lyrics and focus on the words or even sing along. Allowing yourself to become distracted with the music, can help calm you down and keep your symptoms at bay.

Dealing with panic attacks is possible when you figure out how to control your breathing. If you can successfully gain control of rapid breathing, you will be able to control your anxiety and get the attack under control. A good way to get control of a panic attack is to take some deep breaths.

Talk with a counselor about your panic attacks. These trained professionals are available to help you. Knowing that someone is there to help you can have immense effects on your mood and decrease your occurrences of panic attacks.

When you feel a panic attack coming on, fight your fear with logic. Will someone cause you harm? Just sit down, relax, and watch as stress goes away.

When you start to feel panicked, immediately distract yourself. Try doodling, humming to yourself, or write down a little story. Do whatever it takes to distract yourself from the panic. This can help you avoid an extreme attack, so that you can feel better.

Speaking in a positive dialogue while maintaining a calmed attitude is an excellent way to talk yourself out of panic. Remind yourself that the feeling is temporary and will be over soon. Tell yourself that you know you can stay in control.

Concentrating on exhaling rather than inhaling is the key to getting the most out of breathing techniques while a panic attack is in progress. Inhaling quickly is okay during a panic attack. However, what is most important to bring your breathing back under control, is for you to hold your breath and breathe out gradually in a steady manner.

Focus the excess energy of your next panic attack into a productive task, like cleaning out your car. You can burn off the adrenaline, and also get some of the things you needed to get done finished.

You must be able to identify your specific triggers for panic attacks. For example, maybe you are nervous about talking to someone because they upset you; if you worry about it enough, it could cause a panic attack. It is critically important that you learn to express you feelings in a productive and healthy manner. This will help you to avoid feeling overwhelmed and having a panic attack.

Try meditating and deep breathing to help reduce anxiety. Inhale and exhale deeply 10 times, holding each breath for a few seconds. Depp breathing oxygenates your brain for improved function and takes your attention away from any negative thoughts.

Go for long leisurely drives to places you enjoy. Go for a drive and try to just think about how much you enjoy driving. This will enable you to confront your fears head on.

Stretch your facial muscles and move your head from one side to the other. Stretch your back muscles by rolling your shoulders. This can avert an attack before it strikes.

Did you do it previously? Was this technique successful? Do you have a better plan that could work this time?

When in the midst of a panic attack, do not fight the sensations as this may make the attack worse. Instead of focusing on your feelings, do something enjoyable such as listening to soothing music or participate in an activity you enjoy. Don't fight against the attack, it will make it worse.

Social gatherings may ease your incidents of panic attacks. Spending time with children and the elderly are great ways to socialize. It can make a person feel more alive and appreciative of the good things on life.

It's time to get a handle on your panic attacks. Is it time for you to take control of this condition? There is plenty of assistance in dealing with panic attacks, and if you want to feel better, you need to use this assistance. With the help from this article and a doctor, you can start taking control of your life again.