Strategies that can help you in the long-term

Try not to avoid situations or activities that are linked with panic. For example, try not to avoid exercise, public transport, or driving. If you find yourself starting to fear or avoid certain situations, you need to ease yourself back into them. This is the best way to learn that your panic does not need to prevent you from your usual activities and that you can get through it.

Alcohol will not help feelings of panic and in the long term will make them worse. Tranquilisers sometimes have a very short-term use, but they are not useful in the longer term and it is easy to become addicted. Be aware that some medications for anxiety can be addictive as well – always get medical advice about any medications.

Some people with panic attacks begin to use lots of superstitious behaviours to protect themselves. For example, they may carry bottles of water or a particular book in case they panic or they may only follow certain routes because it makes them feel safer. If you find these habits creeping into your life, try to reverse them. While they may seem harmless, they can stop you learning that panic is not dangerous and that you can cope yourself.

Cognitive Behaviour Therapy (CBT) is usually delivered by a clinical psychologist and teaches you practical skills to help manage your panic attacks.

There are some specific medications that have been shown to reduce panic attacks. These usually need to be taken over a significant period of time and must be prescribed. Seeing your doctor is a good first step in identifying what treatments may be best for you and your situation.