Panic attacks may not be able to physically hurt you, but they are emotionally and spiritually draining. These tips below can help you treat your panic attacks and manage your stress.
The importance of sleep is particularly important for those with panic attacks. Weariness can contribute to the onset of an attack, and make it more difficult for you to manage an attack if one does occur. Try for eight restful hours of sleep every night.
Do the exact opposite of what your body is telling you when you have a panic attack. Battling back against the fear is the greatest way to beat it for good.
When you are suffering in the middle of one of your panic attacks, ask yourself if there’s really anything to be afraid of. Is your fear based on reality, or is it actually just a creation of your mind? Is there anybody out there truly trying to harm you? Most likely your answer is no, so instead, try to relax and allow the anxiety and fear melt away.
As soon as you feel the panic start to set in, distract yourself. Try to memorize your favorite song, play a video game or focus on an object. Do anything possible to distract your mind from the anxiety and panic. Engaging your mind can lessen the severity of or prevent an attack.
When having a panic attack, a mistake lots of people make is to allow the episode to take over their whole body. Relaxing can prevent your symptoms from controlling how you feel. Just pretend that the negative feelings are floating around your body rather than coursing through it. Most importantly, make sure to take control of your breathing. Try to breathe slowly and deeply, as short breaths can yield stress and anxiety. Most panic attacks are not prolonged, and your calm efforts of breathing and relaxing should see you through it unscathed and more the wiser.
If you find it difficult to seek professional help, consider talking to a family member or close friend who will understand. A professional will be able to get to the root causes of your panic attacks and formulate an appropriate course of action.
Find someone to talk to if you feel stressed. Getting comfort from someone will certainly help you relax. Physical comfort, like a hug, works even faster. You can feel more calm and safe if you interact physically with another person.
If your child is having frequent panic attacks, sit him or her down for a caring chat. A child may have a weighty problem in their life, but not know how to express it except through panic. Having an open, honest discussion with your child about his or her life and feelings can help reach the root of the problem.
You can use writing as a way to express what you are feeling and what you know about panic attacks. You can reach out to others through writing articles or a blog; you can also speak to local groups about it. This will all have an amazing therapeutic affect on your anxiety issues and panic attacks.
One good way to prevent panic attacks before they start is to be aware of your thought processes as they develop. Monitor your thoughts and feelings leading up to an attack and record them in writing. Look over them often, so that you can get a feel as to what your triggers and try to steer clear of them.
Having a panic attack does not make you a failure. Trying different coping techniques can only benefit you as you learn to move beyond your panic disorders.
Don’t feed your stress and anxiety with the fear that the attack engenders in you. You must understand that no harm will come to you, even though you may experience discomfort during the attack. It is helpful to continually remind yourself that panic attacks cause no permanent harm. With time, your mind can be trained to ignore the fear and pay attention to what you are really feeling.
Cognitive behavioral therapy may be an effective treatment if you suffer from panic attacks. This type of professional treatment has been shown to be effective for many people, and may benefit you as well. Research online to find those that specialize in cognitive behavior therapy, also make sure they’re accredited and experienced in working with those who have anxiety or panic disorders.
With the right strategy, you can ride out even the worst of panic attacks. Ask your doctor the things you can do to treat your symptoms the safe way. The suggestions in this article can help reduce your symptoms in the meantime.