A lot of people suffer from panic attacks and other issues linked to stress. If you find yourself suffering from panic attacks, this article contains suggestions on how you can better deal with, or get rid of these bothersome episodes. You can start making a change in your life to make things more calm and peaceful. Try some of these tips and see how well they work for you.
Panic Attacks
If you are someone who suffers from panic attacks, make sure you are getting enough sleep each night. When you don’t get enough sleep, you might suffer more panic attacks, and it can also make you less able to cope if you have an attack. Try to get an average of eight hours of sleep every night.
Use music to calm yourself at the onset of a panic attack. Sit quietly and listen to soft, calming songs and try to focus on the lyrics. As you divert your mind from your symptoms, it becomes easier to calm your body.
If you are in the midst of a panic attack, take control of your emotions and actions to try to decrease the duration of the episode. You should fight fear, as it is a great way to battle it.
By paying attention to the rate of your breathing, you can better cope with your panic attack. Short, shallow breaths only cause hyperventilation and exacerbate the feelings of panic. So, when you can slow your breathing to long, deep breaths, you regain control of the attack. Deep rhythmic breathing is very effective in reducing the bad feelings and regaining control.
The best thing you can do is seek the help of a counselor, but talking to someone who is close to you can work, too. A counselor will help you to figure out the root cause of your panic attacks and will also provide you with some effective coping strategies.
Ask them to come see you and talk with them. You may recover faster this way.
There are panic support groups that could help you. If you join a support group, you can get info from other panic attack sufferers, and apply their solutions to your own panic attacks.
Try to talk yourself out of having a panic attack. Thoughts do not always have to translate into actions. In fact, do the opposite of what your negative feelings make you desire to do. The right course of action is to feel one way and act another.
Learn what triggers there are for your panic attacks. A panic attack can be triggered from someone else who has made you upset, when you talk to them you could get so nervous an attack might happen. You should learn how to communicate and express yourself clearly to avoid attacks.
It is best not to worry too much about panic attacks and the feelings associated with them. Focus on something else, preferably a pleasant thought, or find a task that keeps you busy. By obsessing on previous attacks, you may start to feel panic creeping in. It is very much like trying not to think of the word “elephant.” Of course, then it is all your mind can picture.
Many people rationalize their feelings to successfully control panic attacks. Be armed with this rational approach when you feel anxiety welling up. Try to control it through your thoughts. Know that these anxieties have no substance and therefore you have nothing to fear. Think of a positive affirmation, then repeat the affirmation until it helps you feel better.
Be aware of what you are feeling and experiencing at any give time in order to anticipate the onset of a panic attack and avert it if possible. Keep a journal of the thoughts that were on your mind immediately prior to the attack. 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.
As this article discussed, there are a number of techniques you can utilize to end your panic attacks. You have a right to an anxiety-free life. If you use the advice from this article, you will be more knowledgeable about your condition and therefore better prepared to prevent or reduce the frequency of attacks.