With the skyrocketing cost of health care and prescription medication, many panic attack sufferers have begun looking for alternate, self-help strategies to help manage and overcome their symptoms.
This, studies show, is probably a good idea.
While medication can be quite effective for managing the symptoms of an attack, it does not address the cause of those symptoms, nor does it necessarily prevent future episodes.
To accomplish those goals, a more holistic self-help approach is usually warranted.
What Does Self-Help for Panic Attacks Mean? Naturally, when most people hear the words "self-help" they may become a bit skeptical, conjuring up images of television gurus pitching their expensive "sure-fire" programs and courses, but in this case that picture would be inaccurate.
Here, self-help simply denotes any technique or strategy which is not medically administered - such as medication and doctor-led therapy - and one that can at least be initiated without assistance.
Why is Self-Help So Important? The chief complaint of most panic attack sufferers is the loss of control they experience during panic episodes.
The irrational fear during these attacks, coupled with the host of frightening physical symptoms they experience can make it feel like the walls are closing in and they are powerless to stop it.
They want to avoid another episode at all costs, but the anxiety and fear of having another attack can actually precipitate another episode.
It becomes a cycle which is difficult to interrupt.
Self-help techniques can help those who experience panic attacks to reclaim some of this control and break this cycle, as they learn to manage both the physical symptoms and the fear that surrounds them.
Self-Help for Overcoming Panic Attacks The following is a brief list of self-help strategies which can be used to manage and eventually overcome panic attack symptoms:

• Exercise.
  Studies have shown that exercise offers a two-pronged benefit for panic and anxiety sufferers.
  Not only will exercise help to distract them from intrusive thoughts, it also helps to release chemicals in the brain known to have a calming effect.
  
• Learn all you can about panic attacks.
  One of the best strategies for overcoming panic attacks is education, and luckily much has been written on this topic.
  With a little research you can discover an enormous amount of information on this disorder - its causes and risk factors.
  You may even pick up some treatment tips which have proved successful for other panic and anxiety sufferers.
  
• Breathe.
  Managing your breathing, either before or during a panic attack, is perhaps the single most important strategy to learn.
  Many of the physical symptoms associated with these attacks are the direct result of hyperventilation, which is usually caused by inhaling strictly through your mouth.
  To control this, concentrate on your breathing, inhaling deeply through your nose and letting the breath fill up your abdomen.
  Exhale slowly and repeat the process until physical symptoms begin to subside.
  
• Watch what you eat.
  We all know that our bodies feel better when we eat right, and the same thing applies to our emotional health.
  Try to eat a well-balanced diet and avoid substances like alcohol, tobacco and caffeine which can make panic symptoms worse.
  
• Meditation and Yoga.
  Relaxation techniques, such as meditation and yoga, can be quite effective for managing and overcoming panic attack symptoms.
  Both techniques will teach you how to clear your mind and focus only on your breathing, allowing you to replace worrisome thoughts with more productive and relaxing ones.
  

As you can see, help for panic attacks does not necessarily come in the form of a pill or a doctor.
The above techniques can help you retake control of your symptoms and reclaim your life.