If you want to know how to control panic attacks, you are actually looking for the key to controlling your own life through your mind and your body. Panic attacks are disturbing to people because they prove that their subconscious mind has the great power to take over their waking life and disrupt the normalcy that we all crave.

In order to control panic attacks, we need to look into our own thoughts and observe the physical reactions of our body. This post will show you how to take control and how to become a stronger and more disciplined person in the process.

Controlling Panic Attacks by Training Your Mind

Thoughts about things and situations that we perceive to be unpleasant are often the cause of panic attacks. Our mind subconsciously wants to avoid these unpleasant things and we feel anxious because we are unable to.

In order to help yourself during situations like this (see self help for panic attacks), you need to train your mind to think about things that you perceive to be pleasant. It is scientifically proven that positive and happy thoughts will physically cause your body to feel less stress and to get out of the mode that is similar to the fight or flight mode associated with stress.

During and even before a panic attack, you have the choice of whether or not you’re going to give in to negative thoughts and make it worse, or stop yourself from thinking them and make them better. Instead of thinking to yourself that your life is horrible and you’re going to have a heart attack, think to yourself that this will pass and you are strong and will get through it as an even stronger person.

Control Panic Attacks with Deep Breathing

As you are thinking about more positive situations and things in life, your breathing will become deeper and slower. But alternatively, you can also consciously think about your breathing in order to distract yourself from negative thoughts. This will have a similarly beneficial effect.

Count your breaths and concentrate on making them long and deep. This will slow down your nervous system and trick your mind and body into realizing that you are not in a dangerous situation which requires your adrenaline to be pumping harder, your mind to be thinking more, and your heart to be beating faster.

Panic attacks and anxiety are actually your body’s adaptive response to stress. Our bodies learned through years and years of survival and evolution to react in certain ways to stressful situations. We have an autonomic nervous system that automatically reacts in situations which our mind and our senses deem to be dangerous.

We can counteract all of this by convincing our body that we don’t need to fight for survival in the current situation. This is the key to learning how to control panic attacks. We can accomplish this with positive thinking and deep breathing, which can stop panic attacks altogether.

How to Control Panic Attacks with Exercise

We can also decrease our stress response and the effects of stress through exercise. Exercise creates balance in our bodies and happiness and relaxation in our minds. It allows you to have much better control of your own ability to relax in certain situations.

The more we do aerobic exercise, the healthier our heart and lungs become. Our breathing becomes more effective and less shallow. Strength conditioning also allows your body to release built up tension. It is also helpful to stretch often in order to make sure your body is elastic.

When we exercise, chemicals are released in our brains that increase our happiness. The release of these chemicals causes our thoughts to be much more positive. Exercise alone can cure anxiety and panic attacks for many people. Changing this habit alone and developing this discipline in your life can go a long way in controlling panic attacks.

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How to Control Panic Attacks