If you are dealing with the reality of panic attacks it can be hard. Anything could cause an attack, and no two people have the same triggers. Finding an individual solution will take time and efforts.
The importance of sleep is particularly important for those with panic attacks. 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. Aim for eight solid hours of shut-eye each night.
If you have the feeling that you’re alone, it can be hard dealing with any anxiety issues. Having supportive people to help you with your anxiety will make it much easier to control your panic attacks. There is nothing like the comfort of a good friend.
When you feel a panic attack coming, you should stop what you’re doing, sit down, and breathe. Take deep breaths through your nose, and watch your stomach rise. Count very slowly to five as you inhale, and the same as you exhale through your mouth. Breathe slowly in and out ten times, and you will feel some relief.
When you feel a panic attack coming on, it is better to accept it than to fight it. The one change you should make is to focus on how you will feel after the attack is done, rather than focusing on negative feelings you are experiencing at that moment. Trying to resist an attack can increase you anxiety levels and make the attack worse. Accept that the attack is happening and stay calm. It will pass much quicker.
People who are afflicted with panic attacks should note the circumstances surrounding an attack. Just remind yourself that this is an over-stimulation of your nervous system, and no harm will occur to you physically. This will help you keep yourself in a better frame of mind during the episode, and in turn it will help you go through it faster. It is a horrible situation, but being aware of what is happening can reduce panic.
If your stress levels are rising, take the time to talk to an understanding person. Words of comfort from someone you care about can often ease the stress. If the person is a close friend, offer up a hug or hold their hand for a moment. You can feel more calm and safe if you interact physically with another person.
Various people with many issues have to deal with some form of panic attacks. Find new techniques for tackling your panic attacks by joining a support group.
Take your adrenaline, and put it to good use during a panic attack by sorting out your home and getting rid of the clutter. This is a great way to burn off extra energy, and create a living environment which is clean and free of visual irritants.
Honesty about your emotions is the best policy for fending off panic attacks. A panic attack might happen when a feeling has elevated to the point in which you cannot seem to get control of it. If you have something that is bothering you, it is important for you to share the emotions as soon as possible and as calmly as you can.
The fear of experiencing a panic attack will often bring one on. Do not focus on the things that you know trigger your attacks or this may cause the feelings to arise that are associated with those triggers. Those thoughts can cause an attack itself. It is very much like trying not to think of the word “elephant.” Of course, then it is all your mind can picture.
Experiencing panic attacks does not doom you to failure. Finding what works effectively for you is a matter of implementing new strategies without worrying about the outcome.
Controlled breathing and regular meditation can be very effective in easing anxiety and reducing panic attacks. While counting out every inhale and exhale, take 10 deep breaths. This will channel better oxygen flow into your brain so you can think more clearly, and it will also distract you from your bad feelings during the attack.
Try driving during the day and night. Acknowledge the joys of driving and the freedom it allows you; stay positive and get out there. This will help you confront your fears head on!
Try to think back and figure out why you’re experiencing an attack. Identify the root causes and address them immediately. Afterwards, let them know why you asked the question.
It’s best to not fight the overwhelming sensations that occur during a panic attack because that can actually tend to make the intensity of them worse. Rather than doing this, you should focus on something else that will occupy your mind, whether it be music, breathing exercises or another enjoyable distraction. Remind yourself that it will all be over momentarily. Resisting an episode of a panic attack only fuels it in strength and duration.
Learn relaxation techniques that you can use for the onset of a panic attack. Practicing a relaxing exercise when you do not feel stressed will help you focus on relaxing when you are experiencing an attack.
Avoiding others is one of the worst things that you can do if you are prone to panic attacks. Surround yourself with positive people and they will improve your spirits and support you in tough times. Communicate with your friends and family often.
Learn how to avoid panic attacks by positively reinforcing what thoughts and actions work to keep them away for you. Stay positive, and if you start thinking dark thoughts, flood your mind with thoughts of the things that make you happy.
Nobody knows your own personal panic attacks like you, so only you can pinpoint the signs that an attack is imminent. The bigger issue though, might be why they are occurring in the first place, and how to make them stop quickly.