Panic attacks can lead to serious health problems and put you in dangerous situations. Despite their danger, educating yourself on panic attacks can make their impact on your life more manageable. Here are some small tips to get you started dealing with stress and panic attacks.
Use music to calm yourself at the onset of a panic attack. Focusing on the lyrics of calm, soothing music in a quiet environment can really help. By paying attention to the music and not your symptoms, you will more easily be able to relax and avoid panic.
A good therapist will be able to help you. Research online, ask friends in your area, and consult your regular doctor to find a good counselor that can help you with your panic attacks.
If you are having trouble dealing with your panic attacks and do not know what to do, try to learn proper breathing and relaxation techniques. Having deeper, more relaxed breaths will let you take control of your panic more quickly.
Slowing down your breathing is a big part of bringing a panic attack under control. You can reduce the intensity of your panic attack by controlling the rate at which you are breathing. This calms your body down, and you can worry about the mental aspect. Deep rhythmic breathing is very effective in reducing the bad feelings and regaining control.
Immediate distraction is key when a panic attack is imminent. Sing a song or do some other activity to keep you busy. It does not matter how simple the task is, just do it to keep your mind self-occupied. This will calm you down and prevent the attack.
The first part of battling anxiety and your panic attacks is to identify all the different signs and symptoms of your specific panic attacks. When you know what the early signs of your panic attacks are, you can know when they’re coming. Knowing ahead of time can make a big difference.
Opening up about your condition is the first step towards finding a way to manage it. If you are unable to access the services of a counselor, seek the ear of a caring friend. Counselors are trained in diagnosing panic attacks and prescribing known treatments and therapies to relieve them.
Sometimes when a panic attack comes on, the best approach is to just accept it. Instead of worrying about the feelings the attack is triggering, concentrate on the idea that you know it will pass. If you want a panic attack to pass quickly, go with the flow and try to stay calm. Fighting against the attack can only make things worse.
Be aware of what situations cause your panic attacks. Know what behaviors lessen or heighten their duration and severity. You should keep in mind that you are feeling a momentary nervous system overload; you are not in any physical danger. This will help you keep yourself in a better frame of mind during the episode, and in turn it will help you go through it faster. Going through a panic attack is awful, and the intention is not to make light of the situation. However, when you approach it with this thought process, you will help control some of it.
Be aware in watching the level of your anxiety. It is vital that you are always aware of your stress and anxiety levels. This makes you more attuned to your emotional state, and allows you to conquer your anxiety. This heightened awareness will actually lessen the intensity of attacks should they come.
People who suffer from panic attacks deal with a variety of problems. The techniques used by the people in different support groups dealing with panic and anxiety, might also work on your panic attacks.
Maintain an awareness of what you are feeling in order to anticipate a panic episode and take steps to head it off at the pass. Take note of what thoughts you are having prior to an attack by keeping a journal. You can review your journal once a week, so that you can start to recognize what triggers an anxiety attack and avoid those feelings or situations.
Is this something that you’ve done before? The last time you tried it, did it work? If you answer no, then begin thinking of other ways to help yourself this time.
Allow yourself to be treated. Give in to the desire to heal, and release yourself from the anxiety. Choose wisely what to overcome. You have to let yourself and others help you if you want to get better.
Find the reasons you are having panic attacks. Deal with your problems right away instead of later on. It is important to explain to the person the motives behind your behavior, so they can better understand what you are going through.
Panic attacks can often be frightening, but with patience and effort you can reduce the frequency and severity of attacks. Develop a plan by consulting with your doctor and determining which treatments are best suited for you. 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.