A panic disorder can quickly become a handicap, and is becoming more common. The call for medicines and treatments from physicians is growing daily. These tips below can help you treat your panic attacks.
To lower the frequency of panic attacks, be sure to get at least eight hours of sleep every night. Lack of sleep can drastically increase the likelihood of suffering an attack, and it can reduce your ability to think clearly and cope with an attack if it does happen. Try for eight restful hours of sleep every night.
A therapist can help you find ways to deal with your panic attacks. You can search online to find a therapist near you. Most sites also offer reviews from people living in your community.
Slowing down your breathing is a big part of bringing a panic attack under control. Controlled breathing will make you more cognitive of what is going on with your body and in the environment, as well as work to reduce the level of intensity of the panic attack. Deep, even breaths are the most effective for calming a panic attack.
Are panic attacks really inescapable? You are the one in charge of your body and emotions!
Anxiety will become worse if you feel alone. A good support system can help you overcome panic disorders. Having good and dependable friends are your greatest asset.
When in the middle of a panic attack, stop and talk to yourself rationally about what you are scared about. Is anyone there to hurt you? The answer will almost always be a resounding no, so take it easy and allow the fear to dissipate around you.
Think about how it has happened before and that you will not get hurt. Do your best to relax and focus on pleasant thoughts.
Talking it out with a sympathetic listener can be important when you are feeling stressed. Words of comfort from someone you care about can often ease the stress. Even better than just talking, a hug really helps. Human touch can be very reassuring and will help you feel calm and secure.
Be vigilant in watching your anxiety level. Neglecting your stress will cause more instances of panic attacks, as you must nip the problem in the bud. When you know what situations increase your anxiety level, you can learn how to control your emotions and take actions to reduce tension. Tuning into your anxiety will also help you better cope with any panic attacks that do arise.
During a panic attack, practice concentrated breathing techniques to calm yourself down. Deep breathing has a variety of positive side-effects like slowed pulse, lowered blood pressure, eased muscle tension and increased circulation. It will go far in relieving a panic attack by keeping your mind occupied and put you in a state of increased relaxation.
Rationalizing their feelings helps a lot of people get panic attacks under control, or even cut them short entirely. This tactic may also help you decrease the intensity of your anxiety. Talk to yourself in a positive manner, and keep it up until you get some relief.
Don’t let fear worsen your anxiety. To alleviate the fear, remind yourself that panic attacks will not harm you. Stay calm, and remind yourself that you won’t be hurt. You can train yourself to feel less afraid, instead, focussing on real feelings.
Keep going all day and night. Just sit in your car whenever you have a free moment, and think about how much you enjoy driving. This will enable you to confront your fears head on.
Stay light-hearted! There are many ways to bring on laughter, from reading humorous writing to watching a hilarious movie. Try to spend time with any media that gives you a good sense of humor and is able to lighten your mood.
Meditation, yoga and deep breathing techniques can all be stress relieving activities. Try taking a warm, soothing bath or drinking a cup of warm tea. Nuzzle into someone you love, or just let the tears out. Just do whatever makes you feel better!
Now you will know why this condition can be treated in many ways. Everyone is different, and there are many factors to take into account before choosing the one right for you. With the help of these useful tips, you can begin to find relief, and possibly permanent solutions, for the anxiety problems you face.