Panic attacks can cause you serious problems. Here are some small tips to get you started dealing with stress and panic attacks.
Slowing down your breathing is a big part of bringing a panic attack under control. The intensity of a panic attack can be ameliorated if you wrest control of your breathing away from the attack. Deep rhythmic breathing is very effective in reducing the bad feelings and regaining control.
Dealing with anxiety is far more difficult if you have to face it alone. Having supportive people to help you with your anxiety will make it much easier to control your panic attacks. There is nothing like the comfort of a good friend.
When you are suffering in the middle of one of your panic attacks, ask yourself if there’s really anything to be afraid of. Is your fear based on reality, or is it actually just a creation of your mind? Is anyone there to hurt you? Most of the time, you will not be answering yes to these questions, so try to remain calm and allow your fear to slowly go away.
The minute you know a panic attack is coming, distract yourself — even if it’s something as simple as counting and recounting your fingers to yourself or reading license plate numbers. Focus on the sky, recite a poem or think of a math problem to solve. Do something to take your attention off of the stress and panic you are feeling. This strategy can help to prevent a full attack and get you feeling calm again.
When a panic attack starts to begin, stop what you are doing, sit back, and start taking slow, deep breaths. 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.
Panic Attack
Even though your feelings may seem intense, try not to let a panic attack overwhelm you. Work through the panic attack instead of fighting it. Try to visualize the panic sensations leaving your body. Most importantly, focus on your breath. Try to stay calm and take long, slow, deep breaths. Use breathing techniques to help you reduce the duration of your panic attacks.
This is something you cannot deal with alone. Go see a counselor or find a friend or relative you can talk to. A therapist will still need your help in determining the reasons for your anxiety.
When you are feeling a panic attack starting, it’s best not to fight it. Remember that the condition will be temporary and focus on getting through it for now. The effort of fighting an attack can cause more anxiety so accept it, try to stay calm and wait for it to pass.
You need to remind yourself that you have experienced these same feelings in the past, and you made it through fine. Stay as calm as possible and keep bad thoughts from entering your mind, making the attack worse.
Panic Attacks
People have panic attacks for a variety of reasons. A support group enables you to connect with these people, so you can ask them how they deal with their panic attacks and possibly learn some techniques that will help you deal with yours.
As far as managing panic attacks is concerned, there are no failures. There are many treatments and strategies out there, so when one doesn’t work keep trying until you find the best ones for you.
You can avoid panic attacks with exercises involving focused breathing, like meditation. Breathe deeply while you count your inhalations and exhalations for a total count of 10. This will oxygenate your brain and help you focus on something else.
Try rolling your head from one side to the other and working the facial muscles. Try to stretch your back muscles extensively and work your shoulders back and forth. Relaxation and breathing techniques can be used to reduce the anxiety that creates panic attacks.
Panic Attacks
By applying patience and hard work, you can rid yourself of bothersome panic attacks. Ask your doctor the things you can do to treat your symptoms the safe way. Hopefully, the tips above will be able to help you get your panic attacks under control, so that you can enjoy your life to the fullest.