When not properly managed, panic attacks can have a serious effect on your life. So many things can cause a panic attack, no one has the same triggers. Finding an individual solution will take time and efforts.
If you suffer from frequent panic attacks, you must be sure to get an adequate amount of sleep each night. When you aren’t sleeping properly, you are more likely to suffer an attack, and less likely to handle it well. You should try to get eight continuous hours of sleep every night.
If you start to feel the symptoms of a panic attack developing, do something relaxing, such as listening to music. Choose music with comforting or upbeat lyrics and focus on the words or even sing along. As you divert your mind from your symptoms, it becomes easier to calm your body.
Adopting an active attitude toward a panic attack will make it go away quickly. Battling back against the fear is the greatest way to beat it for good.
Do you think panic attacks could never end? You are the one who controls your emotions and your body’s response to them.
If you have the feeling that you’re alone, it can be hard dealing with any anxiety issues. Dealing with panic attacks is easier when you have the support of others around you who understand and can assist you in dealing with the issues that cause your attacks. Friends can really help to give you the support you need.
Apply deep breathing techniques to shorten the duration of a panic attack. Breathe in deeply through your nose till your abdomen rises. While you breathe in, count to five, and then count to five again as you let the breath out of your mouth. Gradually, extend the duration until you can comfortably inhale to the count of ten and exhale to the count of ten for maximum stress relief.
When you are having a panic attack, it is important that you not let the symptoms overwhelm you. Work through the panic attack instead of fighting it. Try to envision the sensations as flowing over and around you instead of running through you. Use deep breathing to calm and distract yourself. Relax, and breathe as calmly and as regularly as you can. Use breathing techniques to help you reduce the duration of your panic attacks.
Seeking professional help is the best course of action, but friends and family members can provide a tremendous amount of support, too. Therapists are trained to work with clients to help them figure out why they are anxious and how to handle it.
When you feel a panic attack coming on, it is better to accept it than to fight 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.
You need to remind yourself that you have experienced these same feelings in the past, and you made it through fine. Relax, and don’t increase your negative thoughts.
A little human contact can be your first line of defense against stress. Getting comfort from someone will certainly help you relax. If they offer a hug, you will feel a sense of well being that is very relaxing. Fellow human touch is very reassuring and can help you to feel calm and safe.
Always be aware when your anxiety level seems to escalate. It is very important you stay on top of your stress and anxiety. Being vigilant about your emotional states will boost your awareness and ability to control your stressful thought patterns. This heightened awareness will actually lessen the intensity of attacks should they come.
During a panic attack, practice concentrated breathing techniques to calm yourself down. Deep breathing will address a number of important bodily aspects while you are overcoming your attack. Your mind is now focused elsewhere, blood pressure and pulse will be lowering, circulation will be increasing and tension will be leaving the body.
Talk therapy is an effective way for children to deal with panic attacks. A child who experiences panic attacks can be reacting to dramatic situations. In some cases, actions should be taken immediately to improve the environment of the child. An open and honest talk can reveal what’s bothering your child.
Many people find that if they rationalize their feelings, they can control or end panic attacks. Be armed with this rational approach when you feel anxiety welling up. Try to control it through your thoughts. Know that these anxieties have no substance and therefore you have nothing to fear. Develop a mantra or a motto that brings you peace and use it when you feel you need extra reassurance.
Perhaps someone in your family has panic attacks. If so, you can help them by learning to recognize the onset symptoms. Then, you can provide a calming influence and perhaps deter the attack. Difficulty breathing or swallowing, nausea, dizziness, trembling, and chills or sweating are just some of the common symptoms of a panic attack. You should first ensure that the person isn’t having an actual heart attack. If they are, they require medical help.
Gently stretch the muscles in your face and neck, including your jaw. Stretch and soothe the muscle tension right out of your shoulders and back. This can prevent a panic attack prior to it happening.
Allow yourself to be treated. By making a pact with yourself to finally do something about the anxiety, you can now begin to heal. Make sure you surrender yourself to getting better. Allow others, and especially yourself, to help you through.
When panic strikes, try a cold splash of water over your face. The jolt immediately instructs your brain to relax, regulate and recover. Simply stand over any sink, fill your hands with cool water, and bring it up to your face in a rapid motion. When you are finished, pat your face dry with paper towels and take a moment of time to collect your thoughts.
Because you are accustomed to having panic attacks, you can identify the signs that one is about to occur. What can be a big obstacle for you is not knowing how or why you should stop them quickly.