Do you need some solid advice about controlling panic attacks? If you’re looking at this article, it’s a fair assumption that either you or someone you care about is having trouble with panic attacks. You may be able to reduce the severity of panic attacks, or even do away with them entirely, by making use of the great ideas you’ll find below.
If you are in the midst of a panic attack, take control of your emotions and actions to try to decrease the duration of the episode. Sometimes the only way to beat your fears is to fight back against them.
One way to gain control of frequent panic attacks is to learn certain breathing exercises and relaxation techniques. Simply breathing and relaxing can prevent other attacks.
Have you never gotten past a panic attack? You are the boss of your emotions and body!
The minute you know a panic attack is coming, distract yourself — even if it’s something as simple as counting and recounting your fingers to yourself or reading license plate numbers. Find something in the room to focus on, sing a favorite tune (silently, if in public), or try reading a book. Whatever you can do to take your mind off the feelings of anxiety is a good idea. Doing this can prevent a full blown attack and help you feel better sooner.
Psychiatrists are trained to understand and treat the anxiety disorders responsible for panic attacks. If you cannot speak to one, find a friend who will listen. Seeing a counselor can help you to understand what the triggers are that cause your panic attacks and give you tips on how to avoid them in the future.
Choose a soothing mantra to repeat when you are having an attack. Remind yourself that the feeling is temporary and will be over soon. Remember that you won’t lose control of the situation.
You need to remind yourself that you have experienced these same feelings in the past, and you made it through fine. Staying focused will help you get through a panic attack faster, whereas adding to your anxiety with negative thoughts will prolong and worsen it.
Constantly monitor your anxiety level. It is imperative in prevention that you become your own watchdog, in regards to stress and anxiety. You will gain control of your anxiety by becoming aware of these feelings. Being more self aware can lessen the intensity should you have any future anxiety attacks.
Whether you’re doing your hair or brushing your teeth, no task is too small to schedule. You might want to get an idea of how long each thing will take to complete so you can indicate it on your schedule. By scheduling your day, you prepare your mind to transition smoothly from one activity to another without unneeded stress.
Calm, measured breathing techniques are a great way to get through a panic attack. Not only does deep breathing keep your mind occupied and relaxed, it also lowers blood pressure and pulse, boosts circulation and eases tension.
When having a panic attack, your adrenaline levels increase significantly. Try cleaning or working around the house to use this, and take your mind off the attack. If you stay inactive, your excess energy will only cause you to feel more stressed. Besides, by channeling your extra energy, you should be able to clean your house more efficiently than ever.
You must be able to identify your specific triggers for panic attacks. Being upset at someone and being too anxious to talk over the situation could trigger an attack. Discussing your feelings in a constructive manner can break down distressing factors into manageable ways of avoiding what is causing your panic to begin with.
Do not allow the fact that you may experience a panic attack increase the likelihood of it occurring. Once you realize that you can control your reaction, you can begin relaxing and not escalate it. Think of this when you are feeling calm. Just as you have associated these negative feelings with panic attacks, you can train yourself to to think about positive things instead.
As stated above, this article provided you with important information for dealing with panic attacks. The sooner you find opportunities to apply this information, the sooner you can see how easy it is to gain control of an otherwise-frightening medical condition. How you deal with these attacks plays a major role in your overall life.