Panic attacks often get worse as time goes on, creating a very worried and frustrated victim. As a result, there is a greater need for treatments, medications and therapy from the medical profession. There are some tips listed below that you can use when trying to treat your own panic attacks.
Sleep a little extra during periods of frequent panic attacks. Not getting enough sleep can not only increase the frequency of attacks, it can also keep you from clearing your head and calming down if you have one. Try sleeping 8 hours a night.
Having command of the situation while suffering from a panic attack will allow it to pass more easily. Fighting the fear you feel is one of the best ways to get rid of it for good.
Anxiety will become worse if you feel alone. Dealing with panic attacks is easier when you have the support of others around you who understand and can assist you in dealing with the issues that cause your attacks. Your friends want to be there for you, all you have to do is ask.
If you are having a panic attack, stop what you are doing, take a seat, and concentrate on your breathing. To perform deep breathing exercises, inhale through your nose while slowly counting to five, making your stomach rise. Then exhale through your mouth as you slowly count to five. Repeat the deep breathing technique ten times, and you will feel yourself relax.
The initial step to understanding panic attacks is taking the time to recognize the various signs, symptoms, and feelings that are associated with your attacks. When you have this down, you will know when a panic attack is coming on, allowing you to prepare in advance. This will aid you in a big way.
When you are having a panic attack, it is important that you not let the symptoms overwhelm you. Bend yourself to meet the attack instead of trying to stand against it, unyielding. Visualize that the feelings are in a flow that is moving around you as opposed to going into your core. Most importantly, make sure to take control of your breathing. Draw in slow, deep breaths at an even rate while also beginning to relax. You will feel relaxed after the adrenalin burns off.
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. With the counselor’s guidance, you may discover the source of your panic attacks and learn how to deal with them better.
When you are feeling a panic attack starting, it’s best not to fight it. Instead of worrying about the feelings the attack is triggering, concentrate on the idea that you know it will pass. Fighting off every attack might actually increase anxiety levels, but accepting them while remaining calm can encourage healthy changes.
Make sure that you have a plan for every moment, including getting ready in the morning. If you need to, use a timer to find out how long it takes you to do each task. This way you will be prepared for everything that you need to accomplish during the day.
During a panic attack, practice concentrated breathing techniques to calm yourself down. These techniques help you relieve tension, relax, decrease blood pressure and increase circulation.
If you are using a breathing technique to help you handle your panic attack, concentrate on your exhalations more than your inhalations. There is no harm in rapid and emphatic inhalation during a panic episode, and it is actually quite typical. The important thing is to try to hold in each breath and then slowly exhale.
Many different problems can cause a panic attack. Find a support group that works for you, whether online or in person — this can help you see the tricks and strategies others use to battle panic attacks and anxiety, which may give you new ideas to try.
Now you can see why many medications and treatments are needed for this stressful condition. There are various factors with each sufferer of panic attacks. By following this advice, you will see that panic attacks can be controlled.