Panic attacks can be scary and overwhelming. If you commonly suffer from panic attacks, there are things that you can do to help cope with them and to avoid the overwhelming feelings. This article is filled with valuable information that may help you manage your panic attacks a little better.
In order to limit the number of panic attacks you have you should only choose the foods you consume carefully. Foods that are overly processed can cause the blood sugar to spike which can lead to a panic attack. If you keep your blood levels regulated it can help you to not experience as many panic attacks.
As you start to take over your panic attacks and turn them around, congratulate yourself for the hard work and dedication you’ve shown! The more you realize the changes you’re making, the better they’ll work to help you stay calm. Keep up the good work!
Cool down your body by placing wet towels on your forehead, neck, arms, and torso. This can help slow your heart rate and bring your panic attack to a swift end. It will also help you to relax as you focus on each towel and how amazingly it’s cooling your skin.
An important piece of advice to someone that suffers with panic attacks is they need to be aware of what is going on when an attack happens. Keep in mind that you are not going to be hurt; all that is going on is your nervous system is being overstimulated. While keeping this thought at the forefront of your mind, you can keep the whole attack from blowing out of proportion and this will shorten the length of it. Panic attacks can be surprising and downright scary, and this type of thinking will start to calm you down.
The fear of panic attacks will make you want to flee. Do not let this fear rule you and pay attention to what you are feeling. If you let your fears win or you try to fight the unpleasant moment you will never gain your control back. Allow and accept your feelings and they will pass.
Always make certain to monitor how anxious you are feeling. Doing so is vital because it makes you accountable for the levels of stress you permit yourself to be subjected to. This will not only make you self aware, but will allow you to gain more control over those anxious feelings. This awareness can lessen your attacks’ intensity.
When you are having a panic attack, try to think of something positive. If you keep your mind focused on the actual attack, your symptoms will just get worse. Think of something that makes you happy or of a positive event. If it makes you feel better, you could even talk with a loved one about these good times.
You should find your panic attack triggers. For example, maybe you are nervous about talking to someone because they upset you; if you worry about it enough, it could cause a panic attack. When you express how you feel in a productive and healthy manner, you tend to not feel overwhelmed to the point where you have a panic attack.
A pet is an amazing way to calm yourself and help to prevent panic attacks. You can burn up adrenaline by taking them for a walk or playing fetch, and you can talk to them and know they’ll never say anything rude back. They’re also a great way to get a hug when you need one!
It is such a vicious circle, but fearing a panic attack can cause an incident itself. The key is to avoid contemplating the situations that prompt panicky feelings, and steer clear of thoughts related to managing an attack. Those thoughts can cause an attack itself. This is quite similar to being told to forget about something, like chocolate, and then you can’t get it out of your mind.
Consider delving into the world of video games to forget about what’s going on in your life and stave off a panic attack. If you can get your mind out of reality you’ll find that you literally forget to have the panic attack and skip it entirely. Video games as a treatment, who knew?
Just because you have panic attacks does not make you a failure. 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.
Affirm your anxiety as you go about your day by acknowledging it out loud. “Anxiety, I know you’re there, but I’m still going to finish making breakfast.” Ignoring it or pretending it’s not happening will only make things worse, but confronting it head on will allow you to finish what you’re doing without having the panic attack stop you.
Grabbing for a bag of chips is NOT an appropriate reaction to being stressed out and studies have shown that processed foods can actually make your situation worse – especially if you’re stressed over poor health of weight issues! Instead of junk food, grab a salad, or go for a run, and you’ll kill two birds with one stone!
Feelings of inadequacy are detrimental to your balanced emotional state. Seeing yourself as less than perfect will give you a mindset that focuses on this and build upon your anxiety. Realize that no one is perfect and that you do the best that you can given the tools available and you will teach your mind to accept life at face value.
Anxiety conditions you to have a panic attack when things seem difficult, so you need to condition yourself to instead do something more positive. When you feel your thoughts begin to go negative, pinch yourself. Use that pain to remind yourself of the pain of a panic attack, and use the shock to flip your mindset to something more positive.
The information that has been provided above should help you learn how to manage a panic attack and decrease the amount of time it lingers. You need to take control of the situation, if you want to be over the attack, in as short of an amount of time as humanly possible.