Panic attacks can strike anyone, no matter what their age or circumstances. Some people continue to experience panic attacks, because they do not have the knowledge or resources to control them. The following article will outline how you can control your panic disorder and reclaim your quality of life.
An excellent method of getting over a panic attack quickly is to take control over your actions when an attack occurs. The more you refuse to give in to your fear, fighting whatever it tells you to do, the less likely your anxiety is to return.
As soon as you think you are having a panic attack, try to distract your mind right away. Look at or examine something in the room, say a mantra or engage your mind with a puzzle or brainteaser. Do whatever it takes to distract yourself from the panic. The point is that your mind cannot focus on these other things and whip up a full-blown panic attack at the same time, so you can divert the attack, as long as you keep your mind distracted with something else.
Make sure that you have a plan for every moment, including getting ready in the morning. Try timing each task to see how long each one takes so that you can add them to the schedule. This lets you do hardcore preparation for your day before it even starts.
The most common way for any person to control a panic attack is by using concentrated breathing. Deep breathing has a variety of positive side-effects like slowed pulse, lowered blood pressure, eased muscle tension and increased circulation. It will go far in relieving a panic attack by keeping your mind occupied and put you in a state of increased relaxation.
Remaining aware of your feelings can help you realize when panic attacks are imminent, so you can stop them in their tracks. Monitor your thoughts and feelings leading up to an attack and record them in writing. Review your journal weekly to get an understanding of what triggers the attacks, and what you can do to avoid them.
If you are close to someone who deals with panic attacks, it may be a good idea to learn how to recognize the physical symptoms of an attack so that you can help your friend or loved one work through it. Symptoms preceding a panic attack can be uneven, labored breathing; vertigo or nausea; alternating chills and sweating. It’s important to make sure this person isn’t having heart problems before using these techniques.
Accepting the feelings experienced during a panic attack, rather than struggling with them, may ease your anxiety and provide you some comfort. Those feelings will not hurt you and may even help you understand what is triggering your anxiety. If you accept them, you will begin to improve.
If you are really suffering from severe panic attacks, cognitive behavioral therapy might be your answer. Having meetings with a professional can really make the difference as they have helped many before you. Check online to locate experienced, accredited specialists who treat panic and anxiety disorders.
Take every opportunity available to drive every day. Do what it takes to make your car a place of secure refuge with your favorite music, hang something you love on the rear view mirror and think of your car as relaxing place. This will enable you to confront your fears head on.
Is it an activity that you have engaged in previously? Did it end in success during the previous experience? If you weren’t, do you know what you need to change to make it work this time?
Panic attacks do not discriminate and people from all walks of life may experience them at some point. If left untreated, they will simply fester, worsen, and you will never be free of them. This article can help you control those panic attacks so that you can enjoy your life.