Overcoming your panic attacks is very easy if you can identify and understand your panic cycle. This is an alternative method to treat your anxiety and panic attack. Here we go how to do that…

First of all, you must carefully observe your fearful thoughts, physical sensations and your behavioral responses. Do you thinks it's difficult? Not at all! Just keep a daily log and note down whenever you feel anxious or panicky.

And try to answer these questions…

* What were you doing at the time?
* What was going on around you? (the situation or circumstance)
* What were you afraid of happening? (the thoughts that race through your head)
* What were your feelings at the time? (the physical sensations)
* What did you do to feel better or get relief? (escape or avoidance behaviors)

Answer these questions. Then you can identify and map out your own panic cycle. It's very important to know how your panic cycle works because it decides the steps you need to take to recover.

Here are the steps you need to take…

Identify Your Panic Triggers

Because these will start your panic cycle. These are external things such as places, situations, circumstances (such as driving a car), objects/substances (drinking something with caffeine) or people (someone you have a conflict with).

You can also have many internal triggers. For example, thoughts (a thought of dying or having another panic attack), upsetting mental images (seeing yourself having a panic attack, fainting and dying), strong emotions like anger or physical sensations like chest tightness, dizziness, sweating and racing heart.

2. Observe Emerging Fearful Thinking

As a result of getting triggered, you'll suffer strange fear. Looking at the fear, just try to make some sense why you experience the fear (the reason behind it). What are you afraid of? What do you think is going to happen? If you are unable to guess any reason, simply feel your body reaction to that situation.

Since you are unable to trace the reason, your body's reaction intensifies. Then you'll start experience the physical symptoms of anxiety (listed above). They may get worse even because you couldn't find the reason behind your fear.

b. Now you need to observe your natural body response carefully. For example, feel your palpitations and check your breathing.

You'll experience the intensified symptoms until either you escape from there (or do something to get relief) or you'll have a panic attack.

Now, let's sum up what you should do to recover…

1. Know your own panic cycle answering the questions.

2. Identify your central fears and develop a hierarchy of triggers, going from least frightening to most frightening.

3. Expose yourself to the triggers gradually.

4. During the exposure, don't distract yourself from your fear! You want to prove it's wrong. So if you distract yourself,   you'll miss all the information that is vital to full recovery.

5. Learn how to be tolerant (for the physical sensations of anxiety). If a racing heart is upsetting you, get on a treadmill for 30 minutes a day. If dizziness is a problem, spin in a chair. If chest tightness is upsetting, stack books on your chest while lying flat on the floor.

Be creative! This will improve your tolerance for anxiety symptoms. And it'll help you facing your fears.

6. Now apply your coping skill like deep breathing, relaxation techniques etc. This really improves your recovering ability.  

These guidelines will help you a lot in overcoming your panic attack. This natural alternative method helps you a lot.

Additionally, you can read books like How To Stop Your Anxiety Now!, AnxietyZap or Calming Words etc to overcome your anxiety.