Finally, challenging what you do is probably the most helpful way of overcoming panic. We have already talked about how avoidance, escape and safety behaviors keep panic going. It makes sense then that to reduce panic you need to reduce these behaviors.

Put simply, what you need to do now is test out the situations you fear most to prove to yourself that what is written here is true:

A panic attack cannot harm you.

This is best done, not all at once, but in a planned way. It's probably best to start off with a small experiment. It's difficult to believe something just by reading it, what you really need to do little by little is to prove to yourself what is really going on.

It is important to remember that whatever you do or don’t do, the panic attack will stop. Just like any other alarm would.

First of all, work out what behaviors you need to tackle:

Avoidance

For example, if you are frightened of being alone, or visiting a supermarket, try gradually spending a little bit more time on your own, or going to a small store.

Does your feared disaster actually happen? Now you have some evidence that you didn't die/go mad/faint. The next step is to spend a bit longer, more often.

You will probably feel anxious to begin with, as you have learnt to be anxious in certain situations, and you may have been avoiding them for some time.

Escape

Note which situations you are escaping from. Do you stop eating a meal half way through in case you are sick? Or leave the supermarket without your shopping? Try staying in the situation until your panic starts to go down. What will you have learnt?

Safety behaviors

Try to notice all the things you do to keep yourself safe, big and small and gradually cut them out.

Do you stand absolutely still to stop yourself having a heart attack. Walk about instead. If you normally sit down to stop yourself fainting, try staying upright.

What happened! What did you learn?

Write down some experiments you could try, and afterwards what you found out, following the example below.

SUMMARY: Coping with Panic.

Practice relaxation, slow breathing, distraction and thought challenging when not anxious until you have learned the techniques.

Remind yourself during a panic that you have panicked many times before and nothing awful is going to happen.

Use distraction, relaxation and slow breathing to help you get the panic to go away.

Challenge your unrealistic thoughts during a panic, using some more realistic thoughts you have written down.

Try not to avoid, escape or use safety behaviors, instead test out what really happens.

Try to sort out any worries or troubles that you have. Talk about them, don't sweep them under the carpet.

By testing out your fears in this way, and finding out that your worst fear never happens you will gradually become more and more confident, Your panic attacks should become fewer and fewer and less strong when they do come.

Further help

Whilst the techniques in these pages should help you to get better by yourself, sometimes you may need professional help too.

If you feel you may need professional help, talk to your doctor who might be able to provide this, or who may refer you on to someone else who can.