Panic attacks may not be able to physically hurt you, but they are emotionally and spiritually draining. Provided below are helpful tips for dealing with panic attacks and ways to lower your stress level.
You can find support groups in your area for panic and anxiety issues by going online. Not only can you release your feelings and thoughts, but you can chat with others who have the same condition as you.
One way to gain control of frequent panic attacks is to learn certain breathing exercises and relaxation techniques. By learning proper deep breathing techniques, you help prevent future panic attacks.
Can you ever think of a time when you were kept in the grip of a never-ending panic attack? Control of both your body and your emotions must come from you.
When having a panic attack, a mistake lots of people make is to allow the episode to take over their whole body. Instead of resisting the symptoms, allow them to happen and pass. Use mind over matter to convince yourself that the feelings are outside of your body and not swarming within it. Remember to breathe deeply to restore calm. Inhale and exhale evenly and slowly, as doing so requires remaining calm. Eventually, the adrenalin will burn off, and you will feel yourself becoming more relaxed.
Speaking in a positive dialogue while maintaining a calmed attitude is an excellent way to talk yourself out of panic. Remember that this is only temporary. Remember that you won’t lose control of the situation.
When having a panic attack, keep analyzing what is happening so you stay conscious of the situation. You should keep in mind that you are feeling a momentary nervous system overload; you are not in any physical danger. This enables you to view the attack as less injurious, bringing about a measure of calmness, and may shorten the severity and duration of the attack. Panic attacks are in no way positive, and this advice isn’t trying to downgrade that, but by changing the way you think, it can help negate some of your panic.
Panic Attack
During a panic attack, practice concentrated breathing techniques to calm yourself down. Taking deep breaths is useful for a variety of reasons, but the main reason is because it takes your mind off of the panic attack itself and has natural physiological effects that counter the stress that comes with a panic attack, like helping to decrease your pulse and releasing relaxing hormones.
Focus on exhaling calmly to prevent hyperventilating and relax you. There is nothing wrong with taking in quick breath in when you panic, because that is a common reaction. It is more important to try not to exhale too quickly.
Negative Thoughts
During a panic attack, try and rationalize your way through it. You are not a slave to your panicky thoughts and feelings. When you are having negative thoughts, do the opposite of what they are guiding you to do! Stay positive! It’s important to understand that you must not act on your negative thoughts, but choose to act in a positive manner.
When having a panic attack, your adrenaline levels increase significantly. Try cleaning or working around the house to use this, and take your mind off the attack. You can burn off the adrenaline, and also get some of the things you needed to get done finished.
Fear of experiencing panic attacks might actually bring an attack about. Stop thinking about the sources of your attacks and about the dreaded worry. Learning to control your thought process can help to avert outright panic. 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.
It is possible to train panic attacks out of yourself, but it will take time. You should also speak to a health professional about how to treat your panic attacks in a safe manner. The tips included above can also be a wonderful resource to help you deal with your panic attacks.