Dealing with your panic attacks is a difficult road. Each individual’s symptoms are different, and there are a myriad of factors that can bring on an attack. This can make finding relief for the individual sufferer hard.
Use music to calm yourself at the onset of a panic attack. Sit in a calm room and listens to songs you like. Pay close attention to the lyrics. Allowing yourself to become distracted with the music, can help calm you down and keep your symptoms at bay.
Talking to a counselor or therapist is a very good way to work through anxiety and panic attacks. Their job is to help. Simply knowing that someone understands what you are going through can really help your mood and lessen your panic attacks.
Feeling isolated and alone can make it much harder to manage your anxiety. When dealing with anxiety attacks, you need people around who can help you with these problems and issues. Friends can really help to give you the support you need.
If you sense the anxiety that can cause a panic attack begin to creep in, evaluate your environment to see if there is really any danger. Are you actually in danger? Probably not. Once you realize this, you can breathe deep and allow the fear to subside.
When you’re having a panic attack, try to stop, sit, and start your breathing. Always breathe slowly through your nose, counting to five as you do, and make sure that your stomach rises. Then, count slowly for five seconds as you breath out of your mouth. Count the number of breathings until you reach ten, as you should start to feel better then.
Start making a list of symptoms of an oncoming attack immediately after you notice them. Once you’re aware of the signs, you can know when you’re about to have an attack. Knowing ahead of time can make a big difference.
If possible, have him or her come to your home to speak to you in person. This should swiftly improve how your feel.
To talk your way out of a panic attack, use positive internal dialogue to calm yourself down. Stay focused on the fact that the attack will pass. Know that you won’t lose control of yourself.
To keep your breathing under control during a panic episode, focus on exhaling more than inhaling. Inhaling sharply and quickly is alright; in fact, those rapid inhalations common during an attack. The key is to maintain the breath once it is taken, and let it back out in a slow, deliberate manner.
Panic Attack
When you’re suffering a panic attack, it’s matter over mind, not the other way around. You need to know what your thoughts and feelings are and know what to do. Whatever your negative thoughts are telling you, act in the opposite way. Acting contrary to your panic attack’s temptations demonstrates your power over it in a way that mere positive thinking never could.
The adrenaline you release during an attack gives you energy. Focus this energy on a task, for instance cleaning your house. This will release some of that energy, and improve your calm because you will have decreased your clutter.
Quite often, the fear of having another panic attack can actually bring one on. Try not to dwell on your symptoms and feelings, and how you will handle an attack. Such deliberations can actually induce your panic attacks. I’s sort of like somebody instructing you to not think about a certain word. Pretty soon, all you can do is think about that word.
A sense of logic and rational thinking is a common characteristic of people who gain control of their panic attacks. Remember, the attack is just a feeling. The feeling itself cannot hurt you. Find a positive mantra, such as “I am alright”, and keep repeating it until it sinks in and you start to feel better.
Panic Attacks
Cognitive behavioral therapy is often an effective psychological approach to battling panic attacks. Treatments with a licensed professional have been proven time and time again to provide a real benefit to those suffering from panic attacks. Search your city to find practitioners that offer specialized treatment for panic and anxiety disorder. Be sure to look for accredited professionals with experience in this area.
Drive morning, noon and night. Learn to associate your car with positive things by sitting in it and simply relaxing. Approaching your fears one small step at a time is the best way to conquer them.
Stretch the muscles in your face, and work your neck by rolling your head from one side to the other. Try to stretch your back muscles extensively and work your shoulders back and forth. These simple movements can actually stop a panic attack in its tracks.
Learn to lighten up. The Onion is good for a laugh, and so is a movie like Airplane. Try to spend time with any media that gives you a good sense of humor and is able to lighten your mood.
It is important to figure out what kind of things you can do to help you relax when you start to feel that a panic attack is coming on. Relaxation techniques, like meditation and yoga, can be effective tools for overcoming an attack and possibly preventing one from occurring.
Panic Attacks
People who experience recurrent panic attacks should avoid drinking excessive amounts of alcoholic beverages. Alcohol actually is harmful to your mood, as it is technically a depressant. Adding alcohol to a panic attack can be very dangerous, perhaps even fatal. In addition, many medications that can help with panic attacks will suddenly become harmful when mixed with alcohol.
As a person who personally experiences the difficulties associated with serious anxiety issues, you know the signs of an impending panic attack. The biggest issue for you is that you may not know why or how to stop them quickly.