People that suffer from panic attacks literally number in the millions, and the effects can be crippling. As life becomes more stressful, the number of people requiring treatment for anxiety disorders rises. If you want to control your panic attacks, read this advice.
Talk with a counselor about your panic attacks. They will be able to help you. Just realizing there is a professional around to handle the symptoms can go a long way in preventing future attacks.
When you feel a panic attack coming on, stop what you are doing, sit down somewhere comfortable, and start your breathing exercises. To perform deep breathing exercises, inhale through your nose while slowly counting to five, making your stomach rise. Then exhale through your mouth as you slowly count to five. Continue these deep breathing exercises for ten reps to stave off a panic attack.
When you feel stress coming on, make sure that you have someone to talk to. They will be able to offer comforting words which will help you relax. If they offer a hug, you will feel a sense of well being that is very relaxing. The healing power associated with human touch helps you feel safer and calmer.
Focus on exhaling when you are having a panic attack. You will likely inhale rapidly, which is natural and just fine to do. The most important thing is to hold the breath and let it out slowly.
The mere thought of panic attacks are enough to stir them for many. You need to stop thinking about what triggers your attacks and the worry associated with dealing with one. If you do not, you could end up facing an attack that was brought on for no reason. This is like having someone tell you that you can’t think about cat food. After that, you’ll be a hungry cat all day, which is enough to bring on a panic attack by itself.
Consider writing about your experience with panic attacks in order to help others. Try creating an e-book, a blog, or even go on speaking engagements. In addition to helping others, you are also helping yourself. Your new found confidence will help you conquer your own panic attacks.
Taking hold of your emotions and controlling them through looking at them reasonably can work for many people. A rational examination of those anxieties can deflate the fear. If you feel a panic attack coming on, just remember that panic attacks consist of emotions, and they cannot really hurt you. Talk to yourself in a positive manner, and keep it up until you get some relief.
If you are dealing with a loved one who has panic attacks, learn what triggers them and know what to do if they have one. Common symptoms of a panic attack include shaking, dizziness, nausea, rapid gasping for air, sweating, chills and difficulty swallowing. Look for these symptoms. Confirm that the individual is not experiencing a medical problem in need of medical attention first before attempting to help them get through their panic attack.
Deep breathing exercises and meditation are helpful in controlling panic and anxiety attacks. Take a series of deep, full breaths, counting each time you inhale and exhale. Continue until you have done 10 repetitions. This will let your brain get enough oxygen to function well, and give you something to focus on besides the panic.
Do not allow the fear of a panic attack to actually making the attack worse. Realize that you can’t be hurt by the episode, and your fear will diminish. Spend time every day learning ways to relax your mind and body. Training your mind to disregard the fear will allow you to concentrate on the feelings that matter.
Learn to accept your feelings when you feel stressed, even if they seem negative. Feelings are unable to hurt you, and you should use them to try to understand exactly what is causing your anxiety. If you accept them, you will begin to improve.
Take a look into getting some cognitive behavioral therapy for your panic attacks. This type of professional treatment has been shown to be effective for many people, and may benefit you as well. Research practitioners online to see who specializes in panic and anxiety disorders so that you may find somebody experienced and accredited.
Let go of fear. Give in to the desire to heal, and release yourself from the anxiety. Surrender to something worthwhile. It can beneficial to accept sincere offers of help from others and most of all, accept help from yourself.
You need to understand why you are experiencing panic attacks. Understand the problem, and deal with it immediately. Be sure to let them know that they are helping you out.
If you are more social, it could lead to a reduction in panic attacks. Volunteer work with seniors and/or children is great. Kids can be really fun and seniors really appreciate having me around. It can make a person feel more alive and appreciative of the good things on life.
This is a complete lie. Panic disorder is a real mental illness, defined by the DSM-IV-R. Instead of spouting off false statements, listen to your loved one and support them as they work through the attack. If you are empathetic, it becomes easier for the other person to avoid a full-blown attack.
People who suffer from panic attacks should try to abstain from alcohol. Alcohol harms your mood, as it is a depressant. Panic attacks that are fueled with alcohol can quickly become dangerous. Especially, if you are on medications for your panic attacks, mixing them with alcohol can be very detrimental.
To help keep panic attacks at bay, sleep at the minimum six hours every night. Getting plenty of sleep allows you to feel rested and refreshed. When you feel awake and alert, it’s easier to restrain your emotions. You will suffer fewer panic attacks when you feel like you are in control.
Now you can see why many medications and treatments are needed for this stressful condition. There are different components to consider if you suffer from panic attacks. By following these tips, you could be able to treat your panic attacks.