As a panic attack sufferer, your probably already know difficult it is to handle this condition. Panic attacks are as unique as the people who deal with them. Both the triggers and the symptoms can vary from person to person. This makes it very difficult for the sufferer to figure out exactly what will work for them.
If panic attacks are a problem for you, and you haven’t been able to solve them yet, research relaxation and breathing techniques. You can get control over future attacks by learning to have a more relaxed and open manner of breathing.
By paying attention to the rate of your breathing, you can better cope with your panic attack. It is vital you control your breathing patterns during a panic attack, as this can help lessen the severity. The best approach is to take take deep breaths and get control of your breathing.
When you first become aware of the beginning of a panic attack, try to determine if there really is something dangerous to be afraid of, at that moment, in reality. Is there anything or anyone that could hurt you? Most likely your answer is no, so instead, try to relax and allow the anxiety and fear melt away.
If you feel like you’re about to have a panic attack, try to distract yourself as soon as possible. Try doodling, humming to yourself, or write down a little story. Do something to take your attention off of the stress and panic you are feeling. This will calm you down and prevent the attack.
Getting help from a type of counselor can help, so can talking to a loved one. A therapist can help you get to the bottom of why you are having panic attacks and help you deal with them.
Let them come over so that you can speak in person. The help of a good friend can quickly take your mind off your anxiety.
When you are about to have a panic attack, you stand a better chance at beating it when you accept what’s about to happen. As an alternative to dwelling on the uneasiness, work on reminding yourself that the situation is only temporary. Consciously trying to fight symptoms can actually make them worse, while just going with the flow can make them go away more quickly.
It is important for someone to pay attention to what is happening when they feel that they are about to have a panic attack. Remind yourself that you are simply experiencing over-stimulation of the nervous system, and that no physical harm is going to occur. By doing this it will help keep perspective of the episode, which should lead to a faster resolution. Panic attacks are horrible, and this tip is not meant to down-play that, though if you can adopt this type of thinking, you will be able to negate some of your panic.
Watch your anxiety levels closely. It is vital that you are always aware of your stress and anxiety levels. You will feel more in control of your anxiety and gain self awareness. Tuning into your anxiety will also help you better cope with any panic attacks that do arise.
Learning to breathe evenly is one of the keys to calming a panic attack. When concentrating on breathing, focus on breathing out more than breathing in. You will likely inhale rapidly, which is natural and just fine to do. The important thing to remember is you need to slowly exhale after you do take that deep breathe.
Attempt to break yourself out of panic attacks. Your feelings and your thoughts should not determine your actions. Try acting against your negative impulses and take yourself toward a positive outcome. You must understand feeling one way but choosing to act in another way is the correct action to take.
Panic attacks can be caused by negative emotions, so try to stay honest and positive. A lot of individuals suffer from panic attacks as their emotions start to overwhelm them. One way to prevent future panic attacks is to keep your emotions in check.
Thinking about having a panic attack triggers anxiety. The only way to avoid this is by rejecting those thoughts and ones that are similar. By obsessing on previous attacks, you may start to feel panic creeping in. It’s the same principal as when someone tells you not to imagine a certain word, but it immediately becomes the only word you can picture.
Consider writing about your experience with panic attacks in order to help others. You can do this by writing an e-book, starting a blog, or even speaking at engagements. Being open about your panic attacks will help you to control them.
Don’t allow the fear of experiencing an attack raise your anxiety level. It can help to assuage your fear if you recognize that the attack cannot cause you physical harm. Choose times between attacks when you are calm to remind yourself that you are safe even if you have a panic attack. This will focus your mind on rational thoughts, and help train yourself to ignore the panicked feelings.
Take a look into getting some cognitive behavioral therapy for your panic attacks. Licensed professionals are able to help many people, and therapy sessions may help you too. Look online to find practitioners in your area who specialize in treating anxiety or panic disorders. Make sure to look for one who is not only accredited, but also experienced.
If you suffer from panic attacks, you are aware when you are on the precipice of experiencing one. Your biggest concern may be that you do not know what causes the attack, or how you can quickly control it.