When you suffer from panic attacks, they are both terrifying and exhausting. Panic can deeply affect your life, because it can affect even the simplest things in life, such as walking outside or being with your loved ones. Here, we will give you some tips to help you get a handle on panic.
When you discover that is becoming difficult to manage panic attacks, consider engaging in techniques that maximize your inherent ability to relax by deep breathing. Simply changing how you breathe and making it a calmer process may allow you to handle your panic attacks better.
If you are worried that you will get a panic attack, focus on something else. Find something in the room to focus on, sing a favorite tune (silently, if in public), or try reading a book. Do anything possible to distract your mind from the anxiety and panic. This is an effective way to stop an attack and to get you back to feeling better.
When you become aware that you are having a panic attack, stop what you are doing immediately, sit down, and just try to focus on your breathing. Always breathe slowly through your nose, counting to five as you do, and make sure that your stomach rises. Then, count slowly for five seconds as you breath out of your mouth. Gradually, extend the duration until you can comfortably inhale to the count of ten and exhale to the count of ten for maximum stress relief.
Opening up about your condition is the first step towards finding a way to manage it. If you are unable to access the services of a counselor, seek the ear of a caring friend. A therapist or psychiatrist can help you pinpoint why you have attacks in the first place, then find solutions for address the root causes.
If an attack is eminent, resist the urge to combat it. Realize that your feelings, although uncomfortable, are not permanent and will soon pass. Trying to resist an attack can increase you anxiety levels and make the attack worse. Accept that the attack is happening and stay calm. It will pass much quicker.
To talk your way out of a panic attack, use positive internal dialogue to calm yourself down. Know that this type of feeling is just momentary. Remember that things are still under control.
Keep in mind that you’ve always gotten through your panic attacks unharmed in the past. Relax and think positively to ride it out.
If you want your breathing practices to be at their most effective when you are experiencing a panic attack, then you need to focus on your exhaling instead of your inhaling. Inhaling quickly is okay during a panic attack. It is more important to try not to exhale too quickly.
One way to cut a panic attack short is to work against it. You are not a slave to your panicky thoughts and feelings. Typically, when you are angry, you will have feelings that can incite panic attacks so avoid these feelings if possible. You need to understand that feeling one way and choosing to act another is the right cause of action.
Focus the excess energy of your next panic attack into a productive task, like cleaning out your car. This will enable you to burn off the excess adrenaline, and it will also result in a cleaner home which always reduces stress.
Share your panic-attack knowledge with others through writing. You can reach out to others through writing articles or a blog; you can also speak to local groups about it. In addition to helping others, you are also helping yourself. Your new found confidence will help you conquer your own panic attacks.
The advice in this article will help you rid yourself of panic attacks once and for all. Keep in mind that panic can be triggered and exacerbated by mental or emotional negativity. You know that you are able to do this. Taking the time to address your panic is worth every ounce of energy that you put into it, and the reward is a renewed zest for life.