There is nothing wrong with you if you suffer from panic attacks, you just need to learn all you can about them so that you can learn to deal with them. People have to deal with a lot of stress these days, and panic attacks are one side effect of that stress. The information that follows will give you great advice to help you deal with them.
Slowing down your breathing is a big part of bringing a panic attack under control. Getting your breathing under control can reduce the severity of the attack and reduce its duration. Regain control by breathing deeply and slowly, inhaling and exhaling through your nose.
A counselor can also help you develop strategies to minimize the effects of a panic attack as well as the frequency of panic attacks. These trained professionals are available to help you. Just the knowledge of someone being there for you can improve the overwhelming conditions you face, and quite possibly reduce the number of panic attacks you endure.
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. Take deep and regular breaths. Count slowly to five as you breath in through your nose, allowing your stomach to rise, and out through your mouth, again to a count of five. Time your breathing to focus on something.
Before you do anything, make sure that you pinpoint the signs that are causing your panic attacks. You can more effectively implement skills and techniques to avoid or manage your panic attacks if you know when a panic attack is triggered in your body. Knowing when an attack will happen is useful.
See if your friend can come and talk to you face to face. This will improve your mood and increase your happiness.
If you sense an episode starting to take hold, you are better off acknowledging its onset instead of denying it. Remember that the panic will subside and don’t obsess over your negative feelings. You absolutely must remain calm during a panic attack. Remaining calm can be accomplished by reminding yourself of the actual vs. conceived effects of serious anxiety, but fighting too hard can have the opposite effect.
With the right techniques, you can rescue yourself from an anxiety attack. Your thoughts and feelings do not have to determine your actions. Understand what emotions are being caused by the attack and react in a completely opposite manner. Choosing how to act is in your control and it is always better to choose an action that is not influenced by your anxiety.
Channel the excessive energy of a panic attack in a positive direction by clearing the clutter in your home. This will help you focus on something else while being productive.
Panic attacks can be caused by negative emotions, so try to stay honest and positive. The onset of panic attacks for most people is an overwhelming wave of emotional distress. Reaching out for help before your emotions become out of control, can help you overcome whatever is bothering you in a healthy way.
Being worried that you may have a panic attack can cause it to occur in itself. Don’t obsess about this and that, causing a panic attack. You’ll just be worried all the time. Such deliberations can actually induce your panic attacks. It is the same as any other obsession; if someone tells you not to have thoughts about something, that thing is then all you can focus on.
Write publicly about your panic attacks. You could start your own blog, write articles for health magazines or e-zines, or even write a book. All of this assists you in defeating panic attacks once and for all.
Do not interpret your lack of results as failures. There are a number of different techniques and strategies you can keep trying in order to eventually find one that will work for you.
If someone close to you is a sufferer of panic attacks, get familiar with all the symptoms that bring upon this unpleasant situation. This way, you’re better prepared to handle an attack in a calm manner and make the person feel at ease. Some common symptoms include erratic breathing or gasping for breath, dizziness, difficulty swallowing, trembling, nausea, hot flashes, sweating and chills. Prior to aiding the person in getting past the panic attack, ensure that he or she is not experiencing a cardiac arrest or some other medical problem.
Deep breathing or meditative thoughts are an excellent way to halt a panic attack. One helpful breathing method is to count while inhaling and exhaling. Repeat this for 10 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.
You must know that just because you are a panic attack sufferer does not mean there is anything wrong with you. Managing to get through these situations shows that you can indeed survive and you are tough! When or if you have your next attack, remember the advice given here and you should be able to handle it even better. Perhaps you can even find some way to get rid of them completely.