Panic attacks can take a lot out of a person. Provided below are helpful tips for dealing with panic attacks and ways to lower your stress level.
Have you ever been stuck in a panic attack forever? Keep in mind that you are the person in control of both your mind and body.
Do your best to put thinks in perspective and tell yourself there is nothing to be scared of. Is there anything or anyone that could hurt you? In all likelihood, the answer is no; therefore, let yourself relax and let go of the panic.
When a panic attack comes on, stop, sit and breathe. Breathe slowly and deliberately. As you inhale, count to five, allowing your stomach to rise, then count to five as you exhale. Inhale using your nose and exhale through your mouth. Count how many times you do the breathing until you hit 10 and you should feel better.
If you sense an impending panic attack, try and find somebody to talk with, if at all possible. Getting comfort from someone will certainly help you relax. Even better, look to somebody to provide you with a comforting hug. You can feel more calm and safe if you interact physically with another person.
If your emotions are becoming overwhelming, you need to own those feelings in order to avert a panic attack. The onset of panic attacks for most people is an overwhelming wave of emotional distress. Therefore, if something is troubling you, it’s vital that you share this immediately in as calm of a matter as you possibly can.
Often, the fear of or anxiety about a panic attack is what brings on the attack. Try not to focus on your triggers and the anxiety produced by dealing with an attack. If you do not, you could end up facing an attack that was brought on for no reason. This is like having someone tell you that you can’t think about cat food. After that, you’ll be a hungry cat all day, which is enough to bring on a panic attack by itself.
Many people rationalize their feelings to successfully control panic attacks. For instance, when the panic attack begins, try to tell yourself that these are only feelings, and feelings cannot hurt you. Give yourself a positive mantra and repeat it until you feel it start to sink in.
Maintain awareness of your moods, so that you will be able to anticipate a panic attack prior to its onset. Keep track of the thoughts you have before an attack and write them in a journal. Look over your journal at least weekly, so you’ll start to know what triggers your attacks and how you can stay away from them.
No matter how many panic attacks you have, if you’re trying new techniques to defeat them, you’re succeeding. Techniques can only fail, not make things any worse than they already are so try them all and see what works for you!
Recognizing symptoms of a panic attack, if your loved one suffers from them, can help you to help them to remain calm if one should strike. Common symptoms of a panic attack include shaking, dizziness, nausea, rapid gasping for air, sweating, chills and difficulty swallowing. Look for these symptoms. Make sure the person is not having a heart attack or problem that requires medical attention before using techniques to help him or her get through the panic attack.
Meditation, as well as focused breathing, can be an effective tool to use to fight panic attacks and anxiety. Take a series of deep, full breaths, counting each time you inhale and exhale. Continue until you have done 10 repetitions. These exercises simultaneously improve circulation to your brain and redirect your concentration.
One thing you can do to help calm your panic and thoughts is to simply accept the way you are feeling, even if it’s bad. Feelings can not harm you and they can also teach you something about yourself. Once you learn to accept them, you will find yourself on the road to understanding your anxiety.
Commit to helping yourself. Give yourself the chance to be cured of your condition of anxiety and allow healing to happen. Choose wisely what to overcome. Allow others to help you, and especially allow yourself to help you.
Try to think back and figure out why you’re experiencing an attack. Find out what is at heart of the attacks, and deal with those issues. Afterwards, you can inform them of why you asked them this question.
When in the midst of a panic attack, do not fight the sensations as this may make the attack worse. Instead of fighting it, it’s best to keep in mind that the panic attack will last for only a matter of moments. Take relaxing breaths or focus on something else that is pleasant to concentrate on like music. Resisting an episode of a panic attack only fuels it in strength and duration.
Whenever you feel the fight versus flight energy arise, direct it elsewhere. Use the pent-up energy brought on by the panic attack to engage in something that will free your mind from what’s happening. Try vigorously cleaning the house, or following your favorite exercise routine. By channeling the energy into something positive, you will soon find that the panic passes.
If you are afflicted with panic attacks, you should not spend a lot of time by yourself. Surround yourself with friends and family for strength and support. They will keep you positive and help you endure the hard times. Talk through your problems with friends and family.
Suffering from panic attacks is disturbing, but fortunately there are effective ways you can treat them. Ask your doctor the things you can do to treat your symptoms the safe way. By using the tips above, you will be able to rid yourself of panic attacks.