Panic attacks affect millions of people and can be crippling. It can affect the things you do, the people around you, and hurt your self-esteem. It is important that you learn how best to to deal with your panic attacks. This advice can help you control your attacks so that you can live a more fulfilled life.
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? Obviously you are safe, so use that rationale to overcome your fear.
Learn ways to distract your attention when you feel that a panic attack in imminent. Find something in the room to focus on, sing a favorite tune (silently, if in public), or try reading a book. Do anything in your power to steer your mind away from the panicky feelings. This strategy can help to prevent a full attack and get you feeling calm again.
This is something you cannot deal with alone. Go see a counselor or find a friend or relative you can talk to. 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.
Constantly monitor your anxiety level. When it comes to your anxiety and stress, you need to be your own best advocate. When you know what situations increase your anxiety level, you can learn how to control your emotions and take actions to reduce tension. Your attacks will not be as bad in the future if you pay attention to your feelings.
Many different problems can cause a panic attack. Therefore, you can learn from any sort of support group. People will share their ideas about managing panic attacks, and those ideas might just apply to you!
The adrenaline you release during an attack gives you energy. Focus this energy on a task, for instance cleaning your house. Refocusing your attention may decrease the duration of panic attacks, while leaving you with a clean home.
You need to be open and honest about your emotions if you want to try to prevent a panic attack. Panic attacks can tend to strike when emotions become too overwhelming for them to deal with. Reaching out for help before your emotions become out of control, can help you overcome whatever is bothering you in a healthy way.
Often, the fear of or anxiety about a panic attack is what brings on the attack. Stop focusing on the attack triggers and how to deal with them. These thoughts can actually bring on an attack. As an example, what do you think about if I ask you to think about something other than a purple cow? Of course, you cannot help but think about a purple cow and the same is true for over thinking your anxiety issues.
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. A few of the most common symptoms are short, erratic breathing, dizziness or fainting, trembling, chills, and nausea. Be sure that the individual is not actually having a heart attack before you try to assist them in dealing with their panic attack.
One method for reducing anxiety and preventing panic is to take deep breaths when you feel an attack coming on. Try deliberate breathing at regular intervals while counting the release for ten deep breaths. This will help increase the oxygen flow to your brain, allowing you to focus more effectively. It will also help you to transfer your attention to something other than the stressful situation at hand.
After reading this article, you should have learned some valuable information about preventing or controlling your panic attacks. Use this advice to boost your confidence and get on with your life. Although fairly common, panic attacks do not have to run your life when you know how to effectively manage them.