Panic attacks may be misunderstood by someone who has never experienced it! For the person under attack, however, the feeling can be overwhelming. Understandably, it would be ideal to lessen, if not avoid, another attack! You are not alone. Others have felt the same way! Following are some ways to make it easier to cope with:
A great way to keep panic attacks at bay is to exercise on a regular basis. This will help to keep your body healthy and your mind balanced. It will also burn off adrenaline which can cause an attack.
When suffering from a panic attack it is important to control your breathing. Many people find that their breathing becomes very rapid. You should take deep, slow breaths when you feel a panic attack approaching. This can help to lessen the intensity of your panic attack and make it more tolerable.
When you feel a panic attack coming on, try breathing into a paper bag, or cup your hands around your mouth as you breathe. Breathing too quickly can actually cause you to take in too much oxygen, which contributes to a lightheaded, panicky feeling.
Making certain changes to your lifestyle can reduce your risk of having another panic attack. Panic attacks are characterized by surges of adrenalin. By engaging in regular exercise, you can safely burn off any excess adrenaline. Cigarette and alcohol use should be eliminated or severely restricted. Reduce the sugar and processed foods in your diet and eat regular, well-balanced meals. A healthy body and a healthy mind often go hand in hand.
When you have a panic attack, try to find something to do that you enjoy. For example, some have found it helpful to perform a cleaning task that is repetitive, like vacuuming. Both the sound and the motion might help to relax the body and the mind. It can also provide a feeling of accomplishment when you’re done!
Breathe properly when having a panic attack. Breathing in the correct way will help you to control a panic attack. First, inhale through your nose for about two seconds. Next, exhale through your mouth for approximately four seconds. Repeat these actions for at least one minute, all the time thinking positive and calming thoughts.
Don’t just listen to music when you’re having a panic attack, get up and dance! Dance is a great way to exercise and get rid of the adrenaline absorbed by your body, ending your attack in a most enjoyable way. If you know that you get to dance when you have an attack you won’t feel so scared about it!
Remember when you are having a panic attack the feelings that you have are normal. They are just being expressed in an exaggerated form. Do not think that you are going to die from them or they will harm you. Try your best to remain logical about the situation.
A good way to help get the upper hand over your anxiety is to try and visit a psychologist or a psychiatrist. These medical professionals can help you understand what the root of your problem is, which can help you relax in the long run. Try this today.
Self-esteem is an important factor to consider when trying to overcome your anxiety. People with high self-esteem are less likely to panic because they are happier with who they are. They are more confident. Try to work on your self-esteem to make yourself a little less anxious.
Breathing exercises can help you tackle anxious feelings. The simple act of deep regular breaths in the face of stressful or abnormal situations can bring much needed oxygen to the brain and alleviate these feelings. Controlled breathing will allow you to focus on the task you are confronting and allow you to push through calmly.
It does not matter if you are in a safe place or not, you are the same person no matter where you happen to be. Fight the urge to flee, and look for something in your surroundings that will help comfort you. It could be your partner or an inanimate object like the shopping cart at the grocery store.
It is important that your child feels confident that they can talk to you about anything that they are going through. Many children have debilitating panic attacks because they feel as though they cannot talk to their parents about their feelings because they just won’t understand.
Sometimes worrying that you will have a panic attack can bring one on. The only way to avoid this is by rejecting those thoughts and ones that are similar. These thoughts can actually bring on an attack. It’s the same idea as being told “don’t think about purple elephants”. Once someone says that, you can’t help it.
One technique I’ve heard is successful when you feel a panic attack is to literally make the symptoms worse when you realize you’re having them. Shake your hands if they’re trembling, shake your body if you’ve got the jitters, and scream out if you feel the need to. You now control the feelings you’re having and will be able to also do the opposite and calm the symptoms down.
Don’t be embarrassed by panic attacks! MILLIONS of people suffer from them every single day and yet no one seems to want to talk about it. The more comfortable you feel with discussing your condition, the easier it will be for you to find help for your condition and treat it successfully.
Poor nutrition is a great way to to ensure the chemicals in your body are imbalanced and your anxiety takes control. Keep panic attacks away by eating properly at least five times a day so that you don’t feel hungry and you do take control of your life, at least as far as your eating habits.
Hopefully, the following article has given you some suggestions to help you cope easier with panic attacks! Don’t underestimate your attacks. Although, some who have never experienced one may not understand, you are not alone! The feeling can be overwhelming! Apply the information that fits your circumstances. Find out what triggers it! Fight back! Don’t let it control your life! Perhaps, you can lessen or avoid another attack. Wouldn’t that be good?