How to deal with anxiety and panic attacks in any environment, it can be debilitating and scary to deal with panic attacks. The effects of panic are intense and overwhelming, which makes it difficult to enjoy simple things, like going out in public or engaging in social activities. Here, we will give you some tips to help you get a handle on panic.
If panic attacks have absolutely crippled your life, consider talking to a medical professional who can recommend a course of treatment. Breathing techniques are not the only relief open to sufferers, other alternatives to try include therapy or medication. Based off your specific challenges, your doctor can formulate a plan for treatment that suits your needs.
It is very beneficial to use deep breathing exercises when you feel a panic attack beginning. Breathe slowly in through the nose into the lower lungs, watching your stomach area rise with each breath. Breathe in to the count of five and out again to the count of five. Count how many times you do the breathing until you hit 10 and you should feel better.
Never allow the simple idea of a panic attack throw your anxiety into overdrive. Realize that you can’t be hurt by the episode, and your fear will diminish. It is also useful to remember this even when you are calm and relaxed. Just as you have associated these negative feelings with panic attacks, you can train yourself to to think about positive things instead.
The minute you know a panic attack is coming, distract yourself — even if it’s something as simple as counting and recounting your fingers to yourself or reading license plate numbers. Focus on the sky, recite a poem or think of a math problem to solve. The most important thing is to focus on something other than your panic. Engaging your mind can lessen the severity of or prevent an attack.
Cognitive behavioral therapy is often an effective psychological approach to battling panic attacks. Treatments with a licensed professional have been proven time and time again to provide a real benefit to those suffering from panic attacks. Do your research, and make sure the accredited doctor you go to is experienced in treating panic disorders and anxiety.
Try to understand what is causing your panic attack. Once you have identified the problem, deal with it before it becomes overwhelming. After that, tell them why you asked them that question.
Use music to calm yourself at the onset of a panic attack. Sit or lay down and just let the soft sounds wash over you. Let your mind focus on the words and the music instead of what is bothering you. The more you focus your mind on something other than your symptoms, the easier it will be for your body to calm down and let go.
Dealing with panic attacks alone can be very difficult. Always surround yourself with positive people who will help you when you are having trouble with anxiety and panic attacks. A strong and understanding support system will make you feel more confident about conquering your anxiety.
When having a panic attack, a mistake lots of people make is to allow the episode to take over their whole body. Try going with the flow of the moment, instead of combating the attack. Try to envision the sensations as flowing over and around you instead of running through you. Focus on controlling your breath above all else. Try to stay calm and take long, slow, deep breaths. The adrenalin will eventually wane, and you will start to relax.
Always be honest with yourself about the emotions you are experiencing. This will avoid panic attacks. Quite often, people suffer from panic attacks because their emotions become way too much to cope with. When something is causing you anxiety, you need to be able to deal with these feelings in a prompt and relaxed manner.
You can make panic attacks go away by staying active. Though it is easy to forget, the feelings and thoughts brought on by a panic attack do not control what you can and cannot do. Change your behavior to reflect the exact opposite of whatever your gut is telling you. The right course of action is to feel one way and act another.
Go for a drive in the morning, afternoon and the nighttime. Whenever you are inside of your car, think positively about yourself and how comfortable you are driving. This can be a great place to face fears and formulate solutions!
If you have a family member who suffers from panic attacks, you should familiarize yourself with the physical symptoms he or she is going to experience, so you can recognize an attack and remain calm, should the person ever have one in your presence. Some common symptoms include erratic breathing or gasping for breath, dizziness, difficulty swallowing, trembling, nausea, hot flashes, sweating and chills. Make sure the person is not having a heart attack or problem that requires medical attention before using techniques to help him or her get through the panic attack.
You will have panic attacks less if you work on becoming more social. Spend time with people you love: volunteer to help with children or the elderly. You will find this experience to be very rewarding. 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!
One way to bring a panic attack under control and calm your mind, is to make peace with what you are experiencing, even the negative feelings and thoughts. Remember that feelings are no threat, and embracing them might offer you insight into the real sources of your anxiety. If you accept these panicky feelings, you will soon be on your way to recovery.
These tips will aid and support you as you fight to win your battle against panic disorder. Always remember that negative thoughts and feelings will only exacerbate your panic attacks. You can do anything you set your mind to. Remember that. Making an effort to reduce your attacks is a worthwhile investment that will bring the spark back into your life.