Attacks of panic intrude upon every facet of your life, the way you live it, and can seriously erode your self-confidence. Understanding how best to manage your panic attacks so they don’t control your life is critical. This article has some suggestions on how you can keep your panic attacks under control so you can start living a more fulfilling and happy life.
If you suffer from frequent panic attacks, you must be sure to get an adequate amount of sleep each night. Too little sleep can increase the risk of panic attacks, and reduces your ability to see things clearly and use proper coping techniques if you do have an attack. Try to get eight hours of sleep every single night.
Listen to music as soon as you feel the feeling of panic so that you divert your attention to the lyrics or beat. Sit quietly and listen to soft, calming songs and try to focus on the lyrics. If you are able to take your mind off of your symptoms, your body has a better chance of recovering and moving back toward normalcy.
One crucial element in controlling the escalation of an anxiety attack is breathing deliberately and slowly when you start hyperventilating. 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. Focus on deep breaths to not only gain control of your body but also to let your mind focus on something other than the thoughts that caused the panic attack.
Have you never gotten past a panic attack? You control your own emotions!
Dealing with anxiety by yourself can seem downright impossible. Surrounding yourself with a support system can really help you to be successful, overcoming your panic attacks. One very important purpose of friendship is being there for someone when they really need help, so ask a friend to be there for you.
When you first become aware of the beginning of a panic attack, try to determine if there really is something dangerous to be afraid of, at that moment, in reality. Is there anything or anyone that could hurt you? The answer will almost always be a resounding no, so take it easy and allow the fear to dissipate around you.
If you are having a panic attack, stop what you are doing, take a seat, and concentrate on your breathing. Use your nose to inhale so that your abdomen rises for a count of five, and then exhale through your mouth for another count of five. Do this 10 times, and you should be calmer and more relaxed.
Often times, a panic attack is much more harmful when you let the symptoms take control of you. Go with it and let it happen, rather than attempting to fight it. Visualize the sensations flooding around and then away from you in a detached way. The most important thing to consider is the way you are breathing. Breathe deeply and evenly, and do your best to regain your calm. With a little time, your excitement level will dissipate and your body will relax.
Now that you know better ways to handle your attacks, you can have much more confidence and enjoyment in life. Panic attacks are problems a lot of people deal with; however, if you manage them the right way, they can effect you less.