You shouldn’t have to put up with daily panic attacks for the remainder of your life. Relax, and let this article take you through some steps to help you cope.
Have you ever been stuck in a panic attack forever? Remember that you are in control of your own destiny and panic attacks can be controlled just like anything else.
When feelings of panic begins to creep into your body, find a distraction as soon as possible. Any distraction, whether it is your shoes, a piece of music, or a crossword puzzle, can help. Just do anything to stop your mind from thinking about the feelings of anxiety and panic. This will calm you down and prevent the attack.
When a panic attack starts to begin, stop what you are doing, sit back, and start taking slow, deep breaths. Breathe in deeply through your nose; your stomach should rise as you take in your breathe. Also as you breathe, count to five slowly. Exhale through your mouth and count to five again, slowly. Try to do this ten times and you should start to feel better.
Allowing the symptoms of a panic attack to overwhelm you is the worst thing you can do. Try and allow the panic attack to play its course, rather than fighting it head on. Rather than letting the panic attack go through you, imagine that it is going around you. Most importantly, keep breathing deeply. Relax, and breathe as calmly and as regularly as you can. The adrenalin will eventually wane, and you will start to relax.
Remind yourself of previous panic experiences and that nothing disastrous happened. Stay as calm as possible and keep bad thoughts from entering your mind, making the attack worse.
If you want your breathing practices to be at their most effective when you are experiencing a panic attack, then you need to focus on your exhaling instead of your inhaling. It is OK for you to inhale quickly and sharply as is common when panicking. The important thing is holding each breath, and then exhaling slowly.
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. Not only does this redirect your mind to focusing on something other than your panic, but it can give you a real sense of accomplishment while improving the appearance of your environment.
Understanding what sparks your panic attacks is important. When something or someone causes you to be distressed, just the anticipation of addressing it can be enough to initiate an attack. Express your views rationally and productively to help prevent yourself from going into a panic attack.
You need to be open and honest about your emotions if you want to try to prevent a panic attack. Many people have panic attacks when their emotions become too much for them to handle. Reaching out for help before your emotions become out of control, can help you overcome whatever is bothering you in a healthy way.
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. Knowing what types of situations elicit anxiety can help you find methods for dealing with them. Look over them often, so that you can get a feel as to what your triggers and try to steer clear of them.
If someone you knows suffer from panic attacks, ask them about the symptoms so you can know when they are having an attack. Feelings of a panic attack can include, dizziness, hot flashes, nausea, chest pain, shaking, chills, and sweating, among other symptoms. Prior to aiding the person in getting past the panic attack, ensure that he or she is not experiencing a cardiac arrest or some other medical problem.
Are you ready to start dealing with your panic attacks? You can get your condition under control and live a normal life. Help is available if you are willing to look for it and put it into action. These tips, combined with the help of a licensed healthcare practitioner, can be used to regain control of your emotions and your life.