People who suffer from panic attacks will do just about anything it takes to achieve freedom from panic attacks. The fear, and often pain, is so intense during an attack that the person suffering from them feels as though they are in real danger. Recognizing the real problem is the first step to the cure.

In reality, panic attacks are usually not life threatening. They are only unfounded fear that can manifest in different ways. Some people may have chest pain and fear they are having a heart attack. Others may experience shortness of breath. Some people do not suffer from any physical symptoms but they experience mental symptoms such as extreme fear. In order to achieve freedom from panic attacks one must first realize what is happening.

When you are having a panic attack you should write down what you are feeling at the time. Write down all of your thoughts at the time as well as any physical symptoms you are experiencing. This will help you to identify what is a panic attack and what is real, such as real chest pain that indicates a heart attack.

Once you identify your symptoms you should then try and remember your thoughts and what you were doing immediately before the attack. This may help you determine the cause of the attack. If you want freedom from panic attacks you will have to first discover their cause.

Once you have determined what has caused the panic attack you can then start to deal with the real problem. Perhaps you can avoid the activity or thoughts you were having just before the attack.

For most people they cannot avoid all of the things that cause them to have panic attacks. They must then learn how to deal with the situation in a positive manner. Deep breathing exercises can help you get through an attack. You should slowly inhale through your nose and count to five while inhaling. Then hold your breath for about two seconds before slowly exhaling to the count of five. This allows your body to not only increase the amount of oxygen you take in, but it also forces you to occupy your mind with another activity.

Set aside a time each day to do something for yourself. Perhaps this is nothing more than a soak in the tub with your favorite bubble bath. Whatever activity you choose to do should be something that you enjoy and it relaxes you.

Set up a regular exercise routine. This does not mean you have to become a heavy weight lifter. It can mean that you take a walk outside in the sunshine or you could go for a swim and soak up some rays. Exercise strengthens the body and gives the body the ability to handle stress better.

Freedom from panic attacks is the ultimate goal of anyone who suffers from them. There are plenty of things you can do to help yourself relax without having to spend a fortune at the therapist. Once you have identified what causes the attacks to begin you will be well on your way to preventing the situation from recurring.