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The first question will probably be, just how do I help myself in dealing with an attack episode? Understanding whether or not you are actually having an anxiety or panic attack is always the first place to start. Once you have learnt to recognise the signs of a panic attack you will be in a stronger position to deal it.

Carry out some research to discover just what an anxiety attack is all about.

Knowledge is a valuable weapon in being able to reduce the effects of an attack. Just by understanding the symptoms, and how they can affect you, can make the whole process much easier to control. It is best to try and keep a level of control rather than letting emotions control you during the attack. Always keep in mind that anyone, at any time, can experience a panic attack, often for no apparent reason. Having an attack does not make you any less a person.

Find out what symptoms you need to look out for. Due to the confusing nature of a panic episode most people are never sure if they are actually experiencing an attack.

Main things to look for include:

• Heartbeat or palpitation,
• Chest pain,
• Hyperventilation or shortness of breath,
• Stomach churning,
• Upset stomach,
• Trembling and shaking,
• Muscle tension,
• Sweating,
• Dizziness and light-headedness,
• Hot or cold flushes,
• Tingling sensation or numbness,
• Fear of dying, going crazy or losing control and feeling detached from your surroundings.

As everyone has their own individual reactions to situations and circumstances it is very difficult to say when, and if, you will experience an attack, but by being aware of possible symptoms you will be better prepared to deal with it.

If you are experiencing an attack, try some deep breathing techniques.

This can be one of the most effective methods of reducing the effects you experience during an attack. Deep breathing also helps you to focus on something other than the condition or situation that has caused the episode to occur.

One technique to practice:

1. Take a deep breath in slowly counting to three.
2. Hold your breath for another slow three count.
3. Breathe out to a slow count of three.
4. Repeat the technique until you feel calmer and more relaxed.

Breathing into a paper bag has also been successful in helping to calm someone experiencing an anxiety attack.

Try to keep positive.

Keeping positive with all of the emotional turmoil that goes with an attack is not easy. However, if you can manage it, being positive will help to speed up your recovery. Bear in mind that these episodes usually peak after around ten minutes and rarely last more than a half hour.

Another obvious area is to avoid unnecessary stress.

Stress is something that we all live with as part of our daily life. We cannot avoid every stressful situation but we can learn to recognise those that cause us excessive stress. Then we can reduce the possibility of having an attack. This could mean staying away from certain people or situations.

One example could be not taking on extra hours at work if you feel that you cannot cope. It is always better to say no, rather than putting yourself in a situation that could trigger an anxiety or panic attack.

Experiencing an anxiety or panic attack will always be a stressful and emotional experience. Hopefully, these few pointers have shown that you can use self-help to reduce the effects of a panic episode.