If you suffer from panic attacks it doesn’t mean that there is something wrong with you, you just need to know how to deal with stress and anxiety in a better way. Considering all of the stress in everyday life you shouldn’t be surprised that a lot of people suffering from panic attacks is common. There is no reason to panic about your panic attacks; if you follow the simple advice given, you will be prepared to cope with your attacks when they occur.
A good therapist will be able to help you. There are many online reviews you can use to find a therapist near you.
You can attend a support group with other panic attack sufferers. Not only can you release your feelings and thoughts, but you can chat with others who have the same condition as you.
As you are beginning to experience the panic attack, reflect upon whether there is indeed something to be afraid of within your immediate surroundings. Is there anything or anyone that could hurt you? It’s likely that you are actually safe and nothing bad will really happen.
When you are dealing with anxiety and panic attacks, you should find the reasons why you are having them. Once you’re aware of the signs, you can know when you’re about to have an attack. This will take a lot of the fear and anxiety out of your attacks.
When you feel a panic attack coming on, prepare yourself. Instead of trying to fight off the panic attack, understand what is happening and react accordingly. Try and imagine or visualize the sensations flowing around your body, rather than physically through it. Use deep breathing to calm and distract yourself. Breath slowly and relax yourself as much as possible. Slow and measured breathing will help you calm down gradually.
If it is possible at all, get them to come by and sit with you for a while. This can aid you in feeling better before you know it.
A very useful tip to remember when experiencing a panic attack is to try to be cognitive of your environment and what is going on in it. You have to tell yourself that nothing bad is going to happen; that your nervous system is just a little bit over-stimulated for now. Having this internal thought process will keep your perspective in check, and will help to end the episode quicker. Yes, it is awful, and this advice is not meant to down-play that at all, but adopting this kind of thinking will help to negate at least some of the panic.
If your stress levels are rising, take the time to talk to an understanding person. Just listening to the sound of someone’s comforting words, or having a distraction from your overwhelming feelings of anxiety can help to relax you. You would be amazed at how much a simple hug can do. Human touch can be all it takes to make you feel comforted and secure.
Schedule your time to the most minute details, like brushing your teeth and fixing your hair. You can estimate the length of time each task will take and figure it up on your schedule. You can expect what will happen and feel more prepared.
During an attack, focus your thoughts on taking in air and letting it out in deep, controlled exhalations. There is no harm in rapid and emphatic inhalation during a panic episode, and it is actually quite typical. You should, however, hold each breath longer than normal and let it out slowly.
A child who has regular panic attacks should be talked to with concern. Children may find it difficult to express what may be bothering them, and the unprocessed stress can surface as panic attacks. Having an open, honest discussion with your child about his or her life and feelings can help reach the root of the problem.
Quite often, the fear of having another panic attack can actually bring one on. Avoid obsessing over your anxiety and the triggers associated with your attacks. When you worry about these triggers, there’s a chance you may actually cause one. The underlying concept involves the power of suggestion in that simply letting the thought of panic attack enter your mind prevents you from pondering anything else.
Cognitive behavior therapy can also help when suffering panic attacks. Sessions with a licensed professional could go a long way to ridding yourself of panic attacks. Do your research, and make sure the accredited doctor you go to is experienced in treating panic disorders and anxiety.
If you are suffering from panic attacks, it does not mean that you have some intrinsic flaw, or that you are weak. Dealing with them makes you very strong! Apply the advice of this article to your specific circumstances and hopefully, you will find some relief from your panic attacks. You may be lucky enough to get rid of them completely.