Don’t let panic attacks rule your life by reducing your self esteem. Understanding the triggers for your panic, and how to contain them, is essential to effectively managing your panic attacks. Follow the advice offered in this article and you will have control over your panic attacks and be able to live a more enjoyable life.
Listen to music as soon as you feel the feeling of panic so that you divert your attention to the lyrics or beat. Sit or lay down and just let the soft sounds wash over you. Let your mind focus on the words and the music instead of what is bothering you. Listening to music also distracts you from your bodily symptoms. Instead of worrying about your heart racing or your breathing feeling labored, you’re focusing on the music. This helps you calm down instead of spiraling further into panic.
Try to find panic attack support groups around you online. It is always a great relief to share details of your attacks with people who understand, as they are battling with it themselves. They may also have helpful hints on how to deal with panic attacks that you are not aware of.
If you find yourself having a panic attack, you should try to stop whatever you are doing, find a place to sit, and remember to keep 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. Try this ten times, you should feel much better.
Get past a panic attack by speaking positively to yourself and thinking calming thoughts. Think logically and realize that the attack will end. Also try to exude confidence and be in control.
Be vigilant in watching your anxiety level. Keep your stress levels down by recognizing when you are getting agitated. As you become more conscious of your changing levels of stress in response to different situations, it will help you better manage the anxiety you feel. Being aware of an impending panic attack may lessen its severity and duration.
Try to take advantage of your panic attacks by using the nervous energy to get things done. Not only will you be able to enjoy a clutter free living area that will enhance your feelings of relaxation, you will also have an outlet for your nervous energy.
In many cases, the fear of panic attacks is what actually causes such an episode. Therefore, you will often benefit if you take a break from worrying about your attacks. Panic attacks are linked with association, so stop thinking about them, or you may actually cause one to happen. This compares to being told to not think of a particular word and then you think of it more than ever.
Analyzing your feelings and emotions at the beginning of a panic attack may lead to an increased ability to control them. It can help to focus on the reasoning that your fears are based on feelings and you can change the way that you feel about things. Repeating a positive mantra can get your mind focused in the right direction and eventually have a calming effect.
Learn to be aware of your emotions and body signals, so that you can recognize the symptoms of a panic attack prior to one occurring. Keep track of the thoughts you have before an attack and write them in 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.
Meditation, incorporating deep breathing techniques, can empower you to fight your anxiety issues and panic attacks. Breathe in fully ten times, slowly counting out each time you inhale and exhale. This will give you more oxygen circulating through your system, as well as offer you a distraction from your negative thoughts.
Having a better understanding of how to develop a strategy to combat panic attacks, you should now be infused with confidence that will empower you to lead a more enjoyable life. Learn how to control your panic attacks, and you can learn how to control your life.