What's more, practicing self-talk should also take the edge off your fear of future panic attacks and lower your general anxiety level so that further attacks are less likely. Researchers in Sweden reported remarkable success after teaching the technique to people prone to panic attacks. After treatment all but a few were panic-free. Relax, one muscle at a time. While you're reminding yourself that you're going to be fine, try deep breathing or some other relaxation technique, like progressive relaxation, says Dr. Vogel.
Relaxation helps diminish symptoms, end attacks and lower the odds of future attacks.
To give progressive relaxation a try, sit in a comfortable chair, close your eyes and follow these instructions from Martha Davis, Ph.D., a psychologist at Kaiser Permanente Medical Center in Santa Clara, California, and co-author of The Relaxation and Stress Reduction Workbook . To start, clench your right fist. Keep it tightly clenched for about ten seconds, then release and let it go limp. Repeat with your left hand, then both hands simultaneously. Next, bend both your elbows and tense your arms.