Are you interested in learning what you can do to control panic attacks? Since you’re reading this article, you probably suffer from panic attacks or know someone who has them. We will show you some practical ways to help you control and even prevent your panic attacks.
If you are being overwhelmed by your panic attacks, deliberate and controlled breathing techniques may help to relax you. Although controlling panic attacks can be difficult, learning breathing techniques can make the difference.
Do you think panic attacks could never end? Control of your body and emotions is yours.
Heightened levels of anxiety only grow when you feel alone in the battle. Create a support network of friends and family to help you work through your panic attacks and moments of high anxiety. After all, you would expect your friends to do the same for you.
The minute you know a panic attack is coming, distract yourself — even if it’s something as simple as counting and recounting your fingers to yourself or reading license plate numbers. Find something in the room to focus on, sing a favorite tune (silently, if in public), or try reading a book. Do whatever it takes to distract yourself from the panic. This distraction technique can help you to feel better and can often prevent an intense, prolonged panic attack.
It is very beneficial to use deep breathing exercises when you feel a panic attack beginning. Breathe slowly and deliberately. As you inhale, count to five, allowing your stomach to rise, then count to five as you exhale. Inhale using your nose and exhale through your mouth. Try this ten times, you should feel much better.
When you feel a panic attack coming on, prepare yourself. Instead of trying to fight off the panic attack, understand what is happening and react accordingly. Use your imagination to pretend that the sensations are flowing around you rather than through you. Keep concentrating on your breathing techniques. Make sure you take slow, deep breaths as a means of remaining calm. Use breathing techniques to help you reduce the duration of your panic attacks.
Keep in mind that you have experienced this before, and nothing terrible happened. Relax and try not to think negative thoughts that will only heighten your anxiety.
A very useful tip to remember when experiencing a panic attack is to try to be cognitive of your environment and what is going on in it. Tell yourself repeatedly that you are just over-stimulated, and your nervous system is reacting to that. Nothing bad is going to happen to you. This will put you in the right frame of mind and reduce the duration of the attack. Yes, it is awful, and this advice is not meant to down-play that at all, but adopting this kind of thinking will help to negate at least some of the panic.
When you feel stress coming on, make sure that you have someone to talk to. Just listening to the sound of someone’s comforting words, or having a distraction from your overwhelming feelings of anxiety can help to relax you. You would be amazed at how much a simple hug can do. You tend to feel safe and more calm when you have close human contact.
Concentrate on breathing, an effective method for helping a panic attack pass. Breathing deeply and deliberately keeps your mind occupied and also gets more oxygen into your blood and reduces your blood pressure, which in turn relieves stress.
The best way to breathe while having a panic attack is by focusing on how you exhale. Inhaling quickly is common during a panic attack. It is one of the classic symptoms. Make sure you hold your breath before exhaling as slowly as you can.
People of all kinds, working with very different problems in life, suffer from panic attacks. A support group can be a great place to exchange tips for coping with panic attacks.
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. This technique produces a winning result in two ways: it diverts the energy to productive effort, and when your house is more orderly, it is a calmer place.
You should find your panic attack triggers. When you are nervous about a conversation, it may cause you to enter into panic. Make sure that you express your emotions and feelings in healthy, positive ways. This will keep you from feeling overwhelmed and helpless, which could trigger an attack.
You may find writing down your experiences to be a beneficial way of helping yourself with your panic attacks. You could start a blog, share your stories in an e-book or even talk about them through speaking engagements. Others who suffer from panic disorders may be able to give you some useful information.
Step back and take an objective, rational look at what you are feeling, and you may find you can bring your panic attack under control. For instance, when you feel a panic attack coming on, focus on the feelings and remind yourself that feelings cannot and will not physically hurt you. Give yourself a positive mantra and repeat it until you feel it start to sink in.
This article contains many techniques that can be beneficial when dealing with panic attacks. Put these tips into practice to find relief from the anxiety of these attacks and start enjoying life more. Your overall well-being is dependent on knowing how to handle these episodes correctly.