Living with panic attacks is scary and can be debilitating. Panic is a very controlling beast. It can limit your exposure to many things including the amount of time spent with the ones you love or even going outside. These tips will help you cut those annoying panic attacks down to size.
If you start to experience a panic attack, put on some relaxing music. Sit in a calm room and listens to songs you like. Pay close attention to the lyrics. By letting your mind focus on something removed from the symptoms you’re feeling, your body will have the chance to relax and release the tensions.
Do the exact opposite of what your body is telling you when you have a panic attack. Resisting your fear can help you control your panic attacks.
Deep Breaths
You can handle a panic attack if you can get your breathing under control. Short, shallow breaths only cause hyperventilation and exacerbate the feelings of panic. So, when you can slow your breathing to long, deep breaths, you regain control of the attack. In order to gain control, you will want to take long, deep breaths.
As you are beginning to experience the panic attack, reflect upon whether there is indeed something to be afraid of within your immediate surroundings. Are you actually in danger? Most likely your answer is no, so instead, try to relax and allow the anxiety and fear melt away.
It is very beneficial to use deep breathing exercises when you feel a panic attack beginning. Draw in air through your nose, causing your stomach to rise. Then, breathe out through your mouth, counting to five slowly with each inhale and exhale. Breathe slowly in and out ten times, and you will feel some relief.
When you are in the midst of a panic attack, give yourself permission to experience the feelings, instead of blocking them. You should concentrate on the fact that you know the feelings will pass, instead of on the feelings that you are having. The effort of fighting an attack can cause more anxiety so accept it, try to stay calm and wait for it to pass.
Carefully plot all aspects of your daily routine. Include even the most menial tasks, such as showering or brushing your teeth. You might want to get an idea of how long each thing will take to complete so you can indicate it on your schedule. A comprehensive schedule will keep your day on track and free of surprises.
Many people, with a wide variety of problems, also deal with attacks. Other sufferers in the support group will be able to share their techniques for coping, and these may well work for you also.
Panic Attacks
Accepting your emotions and feelings can help you to stop panic attacks. Lots of people suffer from attacks when they allow their emotions to get the best of them. One way to prevent future panic attacks is to keep your emotions in check.
One tip that might work for you is to identify what is causing the attack and then break it down and think about it rationally. If you feel a panic attack coming on, just remember that panic attacks consist of emotions, and they cannot really hurt you. Think of a phrase that is calming and reassuring to you, and focus on repeating the phrase over and over until the panic subsides.
The advice in this article will help you rid yourself of panic attacks once and for all. They will help you feel positive about your ability to reduce your panicky feelings. You are more than capable of conquering your panic attacks. The hard work and effort it takes to treat your panic disorder is well worth it.