How to Avoid a Panic Attack in Private Situations

For those who suffer from panic attacks, private situations can offer just enough mental stress to throw them into a full blown panic attack. These situations may be created by the patient with full knowledge of the possible effects, or come as a surprise to the patient. The most important thing is to learn how to avoid a panic attack at all costs. There is no need to simply allow the attack to flourish, when there are clear ways to avoid the reaction.

What is a Private Situation?

Private situations are those that are not normally viewable by the public. When these are planned situations they may include first dates, private get-togethers or even doctor's appointments without the support of a friend or family member.

Other styles of private situations are those that are thrust upon you without prior knowledge. The first that may come to mind are surprise parties or unexpected guests. But, an unplanned private situation can also include an unplanned trip to the store, an unplanned dinner reservation or even an unplanned illness or sickness in the family. These are considered private because they directly affect the patient in a way that is unlike anyone else.

Once you have found yourself dealing with the panic attack, you will want to have a careful plan in place to ensure the attack passes and does not impede your life, situation or choices. When making the plan of how to avoid a panic attack, you will want to list the actions, verbal phrases or physical motions that normally calm you down in panic situations.

The list of how to avoid a panic attack will be the saving grace whenever you feel an attack coming on outside of the home. Some common exercises are breathing deeply, removing yourself from the immediate situation, or allowing yourself the alone time (in a bathroom or other private space) to gather your thoughts and calm your nerves.

If true avoidance is your idea of how to avoid a panic attack, you will need to make careful note of the common triggers that cause your attacks and avoid those triggers at all cost. While avoidance is not a therapeutic way to deal with a panic disorder, it can help in some situations. While on vacation, shopping or dining with friends, be sure to go to the places you know and are familiar with. Never take invitations to parties or events that may cause an undue level of stress.

Basically, you will want to avoid any and all situations that leave you feeling out of control. Control is the key to learning how to avoid a panic attack. The patient needs to maintain control over emotions, situations and themselves in order to avoid those dreaded minutes of excruciating emotional distress.