Although panic attacks can be quite scary, it doesn't mean you are any different than the rest of us. All you need is a little more knowledge on dealing with panic attacks, and what causes them. With so many different stressful forces competing for your time and attention these days, it is little wonder that more people don't find themselves in full panic mode. Here are some tips to help you deal with a panic attack.
If you feel that a panic attack is imminent, try to listen to some of your favorite, calming music. Go to a quiet spot, turn on relaxing music, and really try to listen to the words of the song. If you are able to take your mind off of your symptoms, your body has a better chance of recovering and moving back toward normalcy.
Try to locate a good therapist to help handle your panic attacks. Check consumer review sites to see which professionals come highly recommended.
One crucial element in controlling the escalation of an anxiety attack is breathing deliberately and slowly when you start hyperventilating. It's imperative you control your breathing during a panic attack because this could alleviate the attack's intensity. Try to take deep, even breaths.
When you feel that you are about to have a serious panic attack, stop whatever you are doing, sit yourself down, and concentrate on your breathing. Breathe slowly in through the nose into the lower lungs, watching your stomach area rise with each breath. Breathe in to the count of five and out again to the count of five. Do this 10 times, and you will start to feel better.
When you are in the midst of a panic attack, try your best to combat your symptoms. Don't fight the feelings you're having, try to adapt to them and be at one with them. Visualize the feelings and sensations of the attack flowing past you without touching you. Focus on controlling your breath above all else. Breathe slowly and evenly for a count of 4 for both the inhalation and the exhalation. This adrenaline will eventually burn off and you may feel more relaxed.
Invite them over if at all possible for a face to face conversation. You may recover faster this way.
Fighting a panic attack can make your symptoms worse. You should try to just allow the attack to happen. The one change you should make is to focus on how you will feel after the attack is done, rather than focusing on negative feelings you are experiencing at that moment. Fighting off every attack might actually increase anxiety levels, but accepting them while remaining calm can encourage healthy changes.
Talk to yourself positively and keep your thoughts based on calm subjects when you're having a panic attack. Know that this type of feeling is just momentary. Tell yourself to stay calm and don't lose control.
Many different problems can cause a panic attack. If you join a support group, you can get info from other panic attack sufferers, and apply their solutions to your own panic attacks.
During a panic attack, try and rationalize your way through it. Thoughts and feelings don't necessarily have to determine behavior. In fact, do the opposite of what your negative feelings make you desire to do. Understand that your feelings should not control what you do.
Preventing panic attacks requires you to express your emotions openly and not deny anything. A lot of time people experience panic attacks when they can no longer handle their emotions. Reaching out for help before your emotions become out of control, can help you overcome whatever is bothering you in a healthy way.
Share your knowledge of panic attacks with others in a written format. Begin a blog or employ some other method of public communication. This will help you to build your sense of self and stop panic attacks in their tracks.
Taking hold of your emotions and controlling them through looking at them reasonably can work for many people. A rational examination of those anxieties can deflate the fear. If you feel a panic attack coming, aim to have your focus on the fact it's just feelings. Your feelings can never harm you in any way. Repeat a mantra that is positive and keep doing this until it sticks.
Dealing with a panic attack is not something that one can "fail" at! Learn something from your mistakes, and continue to look for new opportunities to effectively manage your condition.
Don't try to fight against a panic attack as that can make you panic more. Rather than doing this, you should focus on something else that will occupy your mind, whether it be music, breathing exercises or another enjoyable distraction. Remind yourself that it will all be over momentarily. By fighting, you may extend or worsen the attack.
By learning to use relaxation strategies, you can stop a panic attack before it gets out of control. Methods including meditation and yoga when not feeling panicked will help you practice what to do when an attack happens.
Take the negative energy and focus it on something much more productive. You should try to distract yourself, and channel your energy toward something else when you have a panic attack. If you recognize the beginning of a panic attack, redirect your attention. If you are doing something vigorous, yet productive, the panic attack will likely go away faster.
Make sure you reinforce the ideals that keep anxiety and panic away on a daily basis, rather than trying to fight the attacks when they occur. Do your best to think positively and keep your thoughts in real time when you feel that you have an attack coming on.
Panic attacks are natural. You should never feel flawed, weak, or broken because you have panic attacks. In fact, your ability to endure this most debilitating affliction demonstrates how very strong you are! Apply the advice of this article to your specific circumstances and hopefully, you will find some relief from your panic attacks. You may be able to get rid of them for good.