Dealing with your panic attacks is a difficult road. Countless triggers exist in everyday environments that can instigate sudden panic and the symptoms vary from person to person. This makes it very difficult for the sufferer to figure out exactly what will work for them.
To lower the frequency of panic attacks, be sure to get at least eight hours of sleep every night. With decreased sleep comes an increased chance of an attack, it also reduces your ability to cope in the case an attack does happen. Try for eight restful hours of sleep every night.
If you feel an onset of panic or severe anxiety looming ahead, you must force yourself to determine whether the situation poses an actual threat to your health and well-being. Is somebody actually trying to cause your harm? Obviously you are safe, so use that rationale to overcome your fear.
If possible, distract yourself when you feel the beginnings of a panic attack. Do anything that comes to mind: wash the dishes, do a crossword puzzle, watch a DVD. Simple tasks like that can help you stop feeling panicky. This strategy can help to prevent a full attack and get you feeling calm again.
When you have a panic attack you can stop, sit down, and start breathing. Breathe deeply in through the nose to extend your stomach, count to five, and then breathe out through the mouth, once again counting to five. After ten repetitions, you should feel significantly better.
Even though your feelings may seem intense, try not to let a panic attack overwhelm you. Try and allow the panic attack to play its course, rather than fighting it head on. Try and imagine that the feelings you are experiencing are passing around you instead of within you. The most important strategy to undertake is to control your breathing. Take slow even breaths, and try to remain calm. The adrenalin will eventually wane, and you will start to relax.
It’s better to accept a panic attack than it is to try and fight it. In addition, avoid thinking about the emotions you are feeling. Instead, think about how those feelings are soon going to pass. You absolutely must remain calm during a panic attack. Remaining calm can be accomplished by reminding yourself of the actual vs. conceived effects of serious anxiety, but fighting too hard can have the opposite effect.
Try walking yourself through your panic attack with pleasant, comforting dialogue and serene thoughts. Know that the panic attack won’t last forever. Concentrate on keeping your control.
Follow a schedule that includes planning for even simple tasks like brushing your teeth and fixing your hair. You might want to get an idea of how long each thing will take to complete so you can indicate it on your schedule. You can expect what will happen and feel more prepared.
You should find your panic attack triggers. If you are nervous about talking to someone who upset you, it can trigger an attack. Discussing your feelings in a constructive manner can break down distressing factors into manageable ways of avoiding what is causing your panic to begin with.
Ironically, it is often the fear of a panic attack that causes the panic attack to occur. The only way to avoid this is by rejecting those thoughts and ones that are similar. Panic attacks are linked with association, so stop thinking about them, or you may actually cause one to happen. This compares to being told to not think of a particular word and then you think of it more than ever.
Consider cognitive therapy as a possible means of treating your panic attacks. These treatments and sessions with licensed professionals have helped many people, and could help you too. Check online to locate experienced, accredited specialists who treat panic and anxiety disorders.
Give yourself up. Commit to healing and curing your anxiety. Make sure you surrender yourself to getting better. Let others help you, and help yourself as well.
Find the reasons you are having panic attacks. Sometimes the best time to address these feelings is in the heat of the moment, when they are at their highest. Give them the reason you have asked that particular question.
Learn some relax techniques to deal with panic attacks. Meditation and yoga are effective ways to learn how to relax and refocus your thoughts.
When you take good care of your health, you will find the frequency and severity of your panic attacks reduced. You should stay away from anxiety-inducing products, such as tea, coffee, alcohol, and cigarettes. Consume nutritious foods. Stay away from highly-processed foods and foods that contain lots of sugar. Make sure you get restful sleep, so that you can be refreshed and well-rested. When you feel good overall, chances are you will not experience panic attacks.
It is vital you have outside stimulation by speaking with people who can put your mind at ease and give you support. Chatting or talking with others over the Internet cannot be a replacement for having real contact with people. Use it when needed, but not all the time.
Alcohol use can elicit or exacerbate panic attacks. Alcohol is a type of depressant, so it can really harm your mood. If you mix alcohol with an anxiety attack, you can have a very dangerous situation. Furthermore, some medications commonly prescribed for this condition have negative interactions with alcohol.
AS a person dealing with chronic panic attacks, you are aware of the signs that precede an oncoming attack. It may be hard to find a way to stop them from happening and this is what you need to determine.