Managing panic attacks is vital to being overly healthy. These suggestions will help you take care of panic attacks.
At the first indication that a panic attack is beginning, right away start to put your attention toward something else. Put your mind on any task or distraction such as reciting a nursery rhyme, trying to name every state in the USA alphabetically, or humming your favorite song. It does not matter how simple the task is, just do it to keep your mind self-occupied. This distraction technique can help you to feel better and can often prevent an intense, prolonged panic attack.
You should try to see a therapist, but you could even speak with one of your friends. Of course, a professional psychologist or counselor can diagnose causes and suggest effective treatments.
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. This will put you in the right frame of mind and reduce the duration of the attack. This advice in no way intends to deny the serious distress involved in a panic attack, but adopting such an attitude can be useful in the midst of an attack.
Concentrated breathing is the most effective way for almost anyone to overcome a panic attack. This type of deep, measured breathing is important because it forces you to focus your attention on something other than the anxiety itself. It also affects your body by decreasing your heart rate, lowering blood pressure and easing physical tension throughout your whole body.
Take advantage of your adrenaline surge during panic attacks, and use that energy to do some housecleaning, laundry or home decluttering. This is a great way to burn off extra energy, and create a living environment which is clean and free of visual irritants.
If your child has frequent panic attacks, you should investigate further by talking to them. This is a clue that they may be dealing with something very distressing and they need to talk it over with someone. Having an open, honest discussion with your child about his or her life and feelings can help reach the root of the problem.
Use writing to share what you know about panic attacks. Write a book for digital distribution, post entries to a blog or even start doing public speaking about it. Others who suffer from panic disorders may be able to give you some useful information.
Deep Breaths
One method for reducing anxiety and preventing panic is to take deep breaths when you feel an attack coming on. Try deliberate breathing at regular intervals while counting the release for ten deep breaths. This will channel better oxygen flow into your brain so you can think more clearly, and it will also distract you from your bad feelings during the attack.
Try to keep feelings of fear under control to reduce your anxiety. Once you realize that you can control your reaction, you can begin relaxing and not escalate it. When you are calm, remind yourself that panic attacks won’t kill you. It is possible to learn how to ignore fear and panic, by training your mind to focus on real feelings.
Panic attacks tend to quite exhausting, and so can their treatment, but learning the strategies needed to cope with them can greatly improve your life. There are many healthy ways to learn to help you manage stress correctly. Apply the tips above and anything else you can learn to get your panic attack problem under control.