Trying to handle panic attacks is often stressful. Many people may think there is nothing they can do to treat panic attacks that they are just stuck dealing with it for the rest of their lives. This is not true at all! Read on for some ways to manage your panic attacks more effectively.
Do an online search for local support groups that specialize in panic attacks. Chatting with others that have similar problems can provide valuable information that you can use, and also give you a chance to find emotional support from others who suffer from panic attacks.
Sometimes when a panic attack comes on, the best approach is to just accept it. Realize that your feelings, although uncomfortable, are not permanent and will soon pass. If you want a panic attack to pass quickly, go with the flow and try to stay calm. Fighting against the attack can only make things worse.
Follow a schedule that includes planning for even simple tasks like brushing your teeth and fixing your hair. The time for these tasks can then be added to your daily itinerary. This also makes it easier for you to plan out each day and make any necessary arrangements.
If you can concentrate hard enough to regulate your breathing, you will have an easier time overcoming feelings of acute anxiety. It works because mentally it gives you something to concentrate on and physically it lowers your heart rate and relaxes your body.
There are many different reasons a person may suffer from panic attacks. A support group may be able to help your find techniques for dealing with your panic attacks.
Channel the excessive energy of a panic attack in a positive direction by clearing the clutter in your home. This technique produces a winning result in two ways: it diverts the energy to productive effort, and when your house is more orderly, it is a calmer place.
Always be honest with yourself about the emotions you are experiencing. This will avoid panic attacks. It is common for individuals to suffer panic episodes if they find their emotional situation to be too daunting. One way to prevent future panic attacks is to keep your emotions in check.
Carefully assessing and rationalizing a potential trigger can help to avoid or weaken feelings of panic. If you feel a panic attack coming on, remember that feelings cannot and won’t harm you. Create a mantra for yourself and repeat it when you are feeling stressed.
Try to be cognitive of specific feelings which may be indicators of an impending panic attack, to give yourself a chance at prevention or at least having some control. Keep a journal of the thoughts that were on your mind immediately prior to the attack. Review your journal weekly to get an understanding of what triggers the attacks, and what you can do to avoid them.
Dealing with a panic attack is not something that one can “fail” at! Nothing you attempt will hurt you even worse than your panic attacks already do, therefore you should continue attempting new methods and find the ones that work the best 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. Among the most common symptoms of a panic attack are sweating, dizziness, nausea, and erratic breathing. You should always make sure this is not a heart attack before doing what you can to help the person through a panic attack.
Make sure you don’t stop enjoying social gatherings because you are afraid of experiencing a panic attack. You must understand that no harm will come to you, even though you may experience discomfort during the attack. Remind yourself of it as often as you need to even if you are already in a calm and relaxed state. It is possible to mentally train yourself to ignore unnecessary feelings of anxiety.
You may want to consider looking into cognitive behavioral therapy to help you with your panic attacks. These sessions and treatments with licensed pros have already assisted many people, and you could be next. It is important that you conduct plenty of research and find an accredited practitioner that has plenty of experience treating panic and anxiety disorders.
Try to drive all hours of the day and night. Whenever you are inside of your car, think positively about yourself and how comfortable you are driving. This way, you can confront your fears instead of running away from them.
Try not to take everything so seriously. Spend some time enjoying books or movies that make you laugh. Bookmark your favorite funny things to do and use them to lighten up.
Commit yourself to learning basic relaxation techniques that can be used when you feel the onset of an attack. Relaxation techniques, like meditation and yoga, can be effective tools for overcoming an attack and possibly preventing one from occurring.
Meditation, yoga or breathing exercises work for most people. Relax in a warm bath or drink some herbal tea. Cuddle with someone you love or let out a good cry. Find what works right for you and do it!
Try to become more social as a means to reduce the frequency of your panic attacks. Work with both ends of the spectrum – kids and the elderly – to get yourself accustomed to everything. Such activities may also remind you of all that you have to be grateful for, and you might even make a new friend or two!
As this article discussed, there are quite a few different things you can do to live with and treat panic attacks. It can take some time to find what works the best for you, but once you find it, it will be well worth it. By using the tips in this article, you can figure out a better plan to treat your panic attacks with your doctor.