Panic attacks are often so overwhelming they drown out all rational thought. Do not avoid loved ones or your enjoyment of outside activities because you are afraid of having a panic attack. The following advice is designed to help you take back control from the panic that is ruining your life.
Use music to calm yourself at the onset of a panic attack. Go to a quiet spot, turn on relaxing music, and really try to listen to the words of the song. The ability to take your mind off of the panic and to focus it in another direction makes it easier to fight a panic attack.
When you feel a panic attack coming on, prepare yourself. Instead of struggling against the symptoms, simply allow them to run their course. Redirect the feelings of panic in your mind’s eye to have them flow past you instead of attacking you. Most importantly, keep breathing deeply. Try to stay calm and take long, slow, deep breaths. As your adrenaline level decreases, you will feel better.
Seeking professional help is the best course of action, but friends and family members can provide a tremendous amount of support, too. A counselor will be able to help you find the source of your stress and guide you in taking progressive steps to face your fears.
Fighting a panic attack can make your symptoms worse. You should try to just allow the attack to happen. Instead of putting your attention on the panic attack and the feelings associated with it, focus on how the feelings will soon pass. Attempting to battle a panic attack may result in a worsening of the condition, but simply allowing things to happen and deliberately remaining composed may actually hasten the end of your episode.
Try to implement positive actions as well as relaxing thought to get yourself through an attack. Keep in mind that it’s just temporary. Make yourself know that you will stay in control.
Tell yourself that you have experienced these attacks before without anything bad happening. Relax, and try to think pleasant thoughts.
An important piece of advice to someone that suffers with panic attacks is they need to be aware of what is going on when an attack happens. Keep in mind that your nervous system has merely been over-stimulated, and you are going to be okay. Taking this step will help to keep your emotions under control so that the panic attack can soon be resolved. Panic attacks can be surprising and downright scary, and this type of thinking will start to calm you down.
Keep a very close eye on your anxiety levels. It is important that you are aware of these things in order to reduce anxiety and stress. This makes you more attuned to your emotional state, and allows you to conquer your anxiety. Being more self aware can lessen the intensity should you have any future anxiety attacks.
If you suffer from panic attacks, you can turn a negative into a positive by putting the adrenaline to use and cleaning your home. This is a great way to burn off extra energy, and create a living environment which is clean and free of visual irritants.
Figuring out what triggers an attack is a good step in handling it. For example, maybe you are nervous about talking to someone because they upset you; if you worry about it enough, it could cause a panic attack. You must be able to communicate your thoughts effectively; this allows you to remain calm and collected.
These tips will help you suffer fewer panic attacks. Negative feelings are an element of your panic disorder, so try to stay positive. You are more than capable of conquering your panic attacks. Making an effort to reduce your attacks is a worthwhile investment that will bring the spark back into your life.