There are a lot of techniques and good advice available on how to overcome panic disorder, from watching what you eat and drink to changing the way you think. These tips and techniques can be extremely effective at preventing anxiety attacks, but what do you do if you feel an attack beginning? Is it too late to overcome an anxiety attack once it has already started?
While it's definitely easier to control anxiety before the onset of an anxiety attack, there are still things you can do to help manage an anxiety attack while it's happening. The key is to practice these techniques beforehand, when you are not feeling particularly anxious, so you can use them effectively to overcome an anxiety attack when it's happening.
During an anxiety attack, it is very common to begin taking breaths that are quicker and shallower than usual. This kind of breathing perpetuates anxiety, and can bring on other symptoms. Consciously taking slow and deep breaths can stop this cycle and help your body physically relax, forcing your mind to follow suit.
Progressive Muscle Relaxation
Progressive muscle relaxation, tensing and releasing your muscles starting at your feet and working your way up your body to your head, can help you learn how to relax when practiced regularly. In the event of an anxiety attack, focusing on relaxing your muscles can be both distracting and calming.