If you have ever experienced a panic attack, you know what torture they can inflict. There may be many triggers to the attacks, some known and others unknown. Nobody suffers from exactly the same symptoms. This can make it really hard for you to find an effective cure for your attacks.
Keep calming thoughts and positive dialogue going within yourself when having a panic attack. The attack will not last forever. Know that you won’t lose control of yourself.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 in deeply through your nose; your stomach should rise as you take in your breathe. Also as you breathe, count to five slowly. Exhale through your mouth and count to five again, slowly. Try to do this ten times and you should start to feel better.It is very hard to deal with your anxiety issues if you feel as if you are alone. It’s helpful to have others around who can help support you through your problems and any issues that you are having. Friends can really help to give you the support you need.
TIP! If a panic attack starts to strike, find a distraction as soon as possible. For example, you could sing one of your favorite songs, play a game on your cell phone or study your shoelaces.
When you begin to feel a bit stressed out, it is important that you talk to someone. When you hear words of comfort from others, it will help relax you. Even better than just talking, a hug really helps. Physical contact can be very soothing and calming in times of stress.
Watch your anxiety levels closely. Doing so is vital because it makes you accountable for the levels of stress you permit yourself to be subjected to. You will gain control of your anxiety by becoming aware of these feelings. If you do suffer a panic attack, the increased awareness will help you end it more quickly.
TIP! Don’t let the panic attack overwhelm you. Relaxing can prevent your symptoms from controlling how you feel.During an attack, focus your thoughts on taking in the air and letting it out in deep, controlled exhalations. You will likely inhale rapidly, which is natural and just fine to do. It is more important to try not to exhale too quickly.
When you’re suffering a panic attack, it’s matter over mind, not the other way around. Thoughts do not always have to translate into actions. Try doing the opposite of what the negative feelings are pushing you to do. It will help minimize your feelings of panic if you exert control, by deliberately choosing to act in a way that is different than what your attack is telling you.
Many times, the feelings of having a panic attack are what bring on a panic attack. It is best to avoid thinking about what causes your attacks and how difficult it is to deal with one. By obsessing over previous attacks, you may start to feel panic creeping in. It is very much like trying not to think of the word “elephant.” Of course, then it is all your mind can picture.
Open yourself to sharing what you know about panic attacks with others through the medium of writing. Try creating an e-book, a blog, or even go on speaking engagements. They can all serve as great tools for beating your panic attacks.
When a loved one has panic attacks, you need to be familiar with the possible symptoms that they will evoke. It is common to see things like shortness of breath, trouble swallowing, stomach problems, hot and cold flashes, and even shaking. You should always make sure this is not a heart attack before doing what you can to help the person through a panic attack.
Controlled breathing and regular meditation can be very effective in easing anxiety and reducing panic attacks. Take a series of deep, full breaths, counting each time you inhale and exhale. Continue until you have done 10 repetitions. This will calm you down, force you to concentrate on something besides the way you feel and boost the amount of oxygen that goes to your brain.
Do not allow fear of a panic attack take control. Fear of harm can be abated when you remind yourself that these attacks do not hurt you. Spend time every day learning ways to relax your mind and body. This will focus your mind rational thoughts, and help train yourself to ignore the panicked feelings.
Decide to take action. Allow yourself to overcome feelings of anxiety and engage in healing practices. You must choose to work on your anxiety rather than succumbing to your fears, though. Let other people help you, and make sure you let posted self help you.
If possible, try and get to the root of your feelings of anxiety that lead to a panic attack. Identify the root causes and address them immediately. Following the exchange, explain why you posted the question.
If you deal with panic attacks, you’re aware of what you need to seek when you have one because the signs tell you one is going to occur. A big issue for you may be that you do not understand why these attacks occur, or you do not know how to prevent them.