http://www.dr-ruspoli.com/psychology-and-cbt-london-therapy.html Do your panic attacks stop you from living a normal life? These tips can help you stay in control when it comes to your anxiety and panic attacks

1. Dr
Vanessa
Ruspoli
|
Harley
Street
Psychology
|
www.dr-­‐ruspoli.com
|
(+44)
7747-­‐
777361
10
Ways
Stop
Panic
Attacks
Do
your
panic
attacks
stop
you
from
living
a
normal
life?
Do
they
stop
you
from
taking
advantage
of
opportunities?
These
tips
can
help
you
stay
in
control
when
it
comes
to
your
anxiety
and
panic
attacks.
Understand
What
A
Panic
Attack
Is
•
Once
you
understand
what
contributes
to
a
panic
attack
and
how
your
body
responds
to
them,
it
may
make
you
more
aware
and
unafraid
when
the
panic
attacks
happen.
Knowledge
is
power,
and
it
can
help
set
you
free
from
panic
for
good.
Insights
from
Harley
Street
psychologist
…
Dr Vanessa Ruspoli

2. Dr
Vanessa
Ruspoli
|
Harley
Street
Psychology
|
www.dr-­‐ruspoli.com
|
(+44)
7747-­‐
777361
Don’t
Scare
Yourself
•
Panic
attacks
are
bought
on
by
fear.
Being
afraid
of
having
a
panic
attack
can
be
one
of
the
contributing
factors
to
having
a
panic
attack.
Refuse
to
scare
yourself,
and
remove
one
of
the
reasons
for
your
anxiety
around
panic
attacks.
Try
To
Stay
Calm
•
Calming
yourself
down
will
help
to
shut
off
the
mechanism
that
causes
the
panic
attack.
It
ends
the
stress
response.
Staying
calm
will
help
you
remain
in
control,
and
can
prevent
an
anxiety
attack
from
happening.
The
more
you
can
learn
to
calm
yourself
down,
the
quicker
you’ll
stop
panicking.

3. Dr
Vanessa
Ruspoli
|
Harley
Street
Psychology
|
www.dr-­‐ruspoli.com
|
(+44)
7747-­‐
777361
Just
Breathe
•
Slow
down
your
breathing
and
relax.
This
triggers
your
body
to
have
a
natural
tranquilizing
effect,
which
counters
the
effects
of
the
stress
response.
It’s
a
natural
way
to
end
and
prevent
panic
attacks
when
you
feel
them
coming
on.
Relax
Your
Body
•
Relaxing
your
entire
body
will
also
shut
off
your
stress
response.
The
more
relaxed
you
are,
the
quicker
you
will
stop
feeling
the
overwhelming
feelings
associated
with
an
active
stress
response.
Try
to
loosen
all
your
muscles.
Muscle
tension
can
make
the
problem
worse.
Get
Distracted
•
If
you’re
thinking
anxiously,
distracting
yourself
can
prevent
those
anxious
thoughts.
As
you
start
to
prevent
these
thoughts,
you
can
also
prevent
the
panic
attack
from
happening.
Sensory
experiences
are
a
great
distraction,
like
water,
music,
strong
tastes
and
touch.
The
stronger
the
sense,
the
more
distracting
it
is.
Know
It
Will
End
•
No
matter
how
powerful
the
panic
attack
seems,
it
will
end.
Try
to
end
them
faster
by
using
some
of
these
tips.
All
panic
attacks
have
to
end
at
some
point.
It’s
impossible
to
experience
an
unending
panic
attack,
although
it
may
not
feel
that
way.

4. Dr
Vanessa
Ruspoli
|
Harley
Street
Psychology
|
www.dr-­‐ruspoli.com
|
(+44)
7747-­‐
777361
It’s
Just
Your
Body
Responding
•
Your
body
has
a
natural
reaction
to
what
you
are
thinking,
and
in
the
case
of
panic,
the
thought
is
that
you
are
in
danger.
Some
people
go
out
and
seek
this
feeling,
like
going
skydiving
or
going
on
a
roller-­‐coaster.
You
can
shut
off
this
high
degree
stress
response
by
using
some
of
these
tips.
You’re
Not
Out
Of
Control
•
Using
the
strategies
mentioned
here
will
put
you
back
in
control
of
your
panic
attacks.
It
takes
practice
and
courage
to
overcome
anxiety,
but
it
can
be
done.
Knowing
how
to
control
panic
attacks
and
practising
it
can
help
you
eliminate
them
completely.
Try
To
Eliminate
Stress
•
Keep
stress
levels
in
a
healthy
range
to
prevent
panic
attacks
from
happening.
Learn
to
have
more
control
of
your
body’s
reactions
to
things.
Persistently
elevated
stress
can
lead
you
to
have
a
panic
attack,
and
could
even
lead
to
a
panic
disorder.
Dr
Vanessa
Ruspoli
is
a
chartered
counseling
psychologist
offering
therapy
for
a
range
of
conditions
and
issues,
including
self
esteem,
depression
and
CBT
for
anxiety
in
London.
She
has
worked
with
cognitive
behavioral
therapy
for
a
number
of
years
at
her
Harley
Street
psychology
practice
in
Central
London’s
prestigious,
historic
medical
district.