Helpful Tips for Overcoming a Fear of Panic Attacks

Panic attacks are sudden surges of anxiety and overwhelming fear that occur for no apparent reason. They usually only last a few minutes, but they can be terrifying. Many panic attack sufferers start to live in fearful anticipation of future attacks, leading to a huge physical and emotional toll. However, by developing coping skills, most people with panic attacks can manage their symptoms.

Overview

Panic attacks involve a combination of uncomfortable physical symptoms, distressful emotions, and upsetting thoughts. Physical symptoms, such as shortness of breath, sweating, and shaking, often mark the beginning of a panic attack. These symptoms typically trigger fearful thoughts and emotions, which in turn intensify anxiety feelings.

For example, you may notice unpleasant physical sensations, like chest pain or trembling, leading to a sense of uneasiness. You then perceive these feelings as a danger or threat, reacting with fear-based thoughts such as, "I cannot control myself," "I'm going to have a heart attack," or "I'm going insane." As fear escalates, symptoms may also increase.

Even though panic attacks usually subside within minutes, a heightened sense of anxiety and unease can linger for hours afterward.

The fear of future attacks can lead panic attack sufferers to change their behaviors in response. They may avoid certain places or situations that they believe can trigger another attack. Unfortunately, avoidance behaviors only ease anxiety in the short term and often lead to more lasting fears. This creates a cycle of fear and avoidance that negatively impacts overall functioning.

Overcoming Your Fear

The unknown can seem scary or intimidating, but the less you fear panic attacks, the less likely you are to have them. These tips can help you gain control:

Educate Yourself

A lack of information and understanding may contribute to your fear of panic attacks. The first step in getting past your feelings of fear and apprehension is to gain a better understanding of your symptoms.

Having more information about panic attacks may help you know what to expect during an attack and feel less afraid of your symptoms.

Accept Your Panic Attacks

Once you understand more about your symptoms, the next step is to acknowledge and accept your panic attacks. This is easier said than done, but resisting your symptoms can often lead to increased feelings of fear and anxiety.

Think about your last experience with a panic attack and notice how your feelings of fear and nervousness played a role in escalating your symptoms. By altering your perception of your panic attacks, you may be better able to cope with them.

Change Your Response

After accepting your panic attacks, you can start to change the way you respond to them. For example, instead of reacting to physical symptoms with nerve-racking thoughts such as "I’m losing control," you can learn to respond with increased calm and clarity.

Relaxation techniques such as deep breathing, mindfulness meditation, or yoga can be practiced to help you get in touch with your relaxation response. Repeating positive affirmations such as, "Despite my anxiety, I accept myself," can also help in getting past fear.

By working on changing how you react, you can start to remain in control during panic attacks.

Remember the 3 A's

The next time you have a panic attack, remember the three A’s: acknowledge, accept, and alternative response. This will help change the way you react to symptoms, help you get through panic attacks with less fear, and ultimately, help you overcome your fear of panic attacks:

1. Acknowledge: The next time you notice increased anxiety or panic symptoms, simply pause and take a breath. Take this moment to recognize that you are experiencing heightened panic and anxiety. This simple act of acknowledging your symptoms at the start of a panic attack can give you a sense of power over your fears.
2. Accept: Rather than trying to run away from or resist your symptoms, come to terms with the fact that you are having a panic attack. Acceptance doesn't mean that you're giving in to panic, but it can provide you with the clarity needed to get through panic attacks.
3. Alternative response: If during an attack you start to react with fear or a need to flee, remind yourself that these are symptoms of a panic attack and they will soon subside. When frightening thoughts such as "I'm going to lose my mind" arise, try to shift this perception by repeating to yourself, "These feelings will pass."

Keep Practicing

By choosing to view your panic attack symptoms differently, you may be able to overcome your fear of them. Keep in mind that this process may take time. It's okay if you don’t always react the way you'd like.

You can learn from your setbacks and use that knowledge going forward to help you make it through the next attack. Keep trying, and over time you may find that you're feeling more in control of your panic attacks.

A Word From Verywell

If you experience panic attacks, your first step should be to see your doctor. Panic attacks are the most prominent symptom of panic disorder, a type of anxiety disorder, but these attacks are also often associated with other mental health and medical conditions.

If you are diagnosed with an anxiety disorder, rest assured that not only are they extremely common (they're the most common mental illness in the U.S., affecting 18 percent of the population), they're also highly treatable. But it's important to get help early since anxiety can be harder to treat if you wait.