Turn On Your Assertiveness Research has shown that many people who suffer from panic attacks are less assertive than those who never experience an attack.
Sure, "type-A" personalities can have attacks, but they are just not as likely to have them as those people who typically give in to others.
You know yourself better than anyone else does, and you should be able to determine if this is a factor in why you suffer from the symptoms of anxiety.
Finding ways to become more assertive, if you believe this is a factor for you, will be the first step in learning how to overcome panic attacks.
We've all heard the expression that you can't change a tiger's stripes and you may argue that you cannot change who you are.
No one is asking you, to, however, and this method should be viewed as a way to improve upon the qualities you, as an individual, already possess.
Here's an example - if public speaking is one of your triggers, then you can start overcoming it by speaking in front of family or friends, people who make you feel comfortable, which can help you to lessen its control on you.
Their encouragement can work wonders in helping you to overcome the fear that prompts attacks.
The "fight or flight response" is thought to be the underlying cause of panic response, so many people believe that the only way to triumph over our fear is to face it head on.
If you have a fear of heights, however, no one is suggesting that you immediately rush out to sky dive out of an airplane, but rather you can try going up to the highest point in a building that frightens you a few floors at a time, stopping at each new level and looking out the window, until you have gone all the way to the top.
When you can do this at your pace, and on your terms, it becomes a much different situation than being forced into it.
Breathe and Relax Whatever method you choose to deal with your panic attacks, both breathing and relaxation techniques are going to play a very important part.
During the process of curing your panic attacks, you will need to have a method by which to control them, or deal with them, when they happen; learning relaxation techniques and breath control are vitally important in doing so.
Do a little research to learn about the different methods of breath control and exercises, then try some to see which ones are comfortable for you, and that do not cause you to hyperventilate.
You will have better luck incorporating relaxation techniques into your daily activities of living than you will if you only try to employ them during a panic attack.
Find reasons to relax, even if it means getting up a little early in the morning to walk through your garden before you shower, or taking extra time during your bedtime routine to take an extra-long warm bath.
Wait for Part 3 of this series of articles and find out about hybrid techniques that have worked for others.