It can be very disheartening when a panic attack descends upon you. These attacks complicate life for the person suffering from them. This person may believe that nothing can help with his or her panic attacks. This couldn’t be farther from the truth. The tips that follow will help you learn to treat your panic attacks in an effective manner and prevent them from coming back once you do.
Don’t try to self-medicate your panic attacks. Using alcohol or drugs in an effort to control your symptoms will only make them worse, and cause depression or sometimes lead to addiction. Go see your doctor for advice on medication.
Keep an eye on your anxiety level, regularly checking in with yourself to see if your tension is rising. Part of the prevention of panic attacks is being pro-active and monitoring your feelings. This self-awareness may afford you the advantage of preempting attacks by enacting control as you sense anxiety rising. Possessing heightened awareness can reduce the intensity of panic attacks.
Try meditation, biofeedback and deep breathing exercises. Consider taking a relaxing warm bath or drinking a cup of hot tea. Snuggle with a loved one or just have a good cry. Do whatever you need to do to feel better.
Focus on exhaling when you are having a panic attack. Many people take in fast, sharp breaths during an attack; this is fine. The important thing is to try to hold in each breath and then slowly exhale.
If you spend a lot of time at the computer, a kneeling chair might be a wise purchase. These types of chairs are not suitable to all users, but if posture issues are occurring during panic attacks, then changing the type of chair may assist during the episodes. Keeping your breathing regulated also keeps panic attacks at bay!
Use your the adrenaline from your panic attacks to motivate you to clean your house and eliminate clutter. You can burn off the adrenaline, and also get some of the things you needed to get done finished.
Getting 6 or more hours of sleep every night is an effective way to combat panic attacks. By getting the proper amount of shut-eye, you will be less fatigued and more energized. More rest makes your mind stronger and more able to keep your emotions in check. This control over your feelings will enable you to stop the panic from taking over.
Cold water is a great way to snap out of a panic attack. Water helps your brain realize that it should calm down and take a minute to figure out what is going on. Stand in front of the sink and splash water on your face. When you are finished, pat your skin dry.
It’s vital that you head out and actually personally talk with people so that you ease your mind and meet your needs. Ordinary human contact fills a void that the Internet cannot! The Internet can be a complement to human contact, but it should never overrun your social life.
There are many wonderful support groups online that can provide help for your panic attacks. You can learn about treatments for panic attacks and express your concerns to people who understand your situation.
Learn to be aware of your emotions and body signals, so that you can recognize the symptoms of a panic attack prior to one occurring. Keep a journal to log any thoughts or events that seem to bring on symptoms of an attack. Review the journal each week, so you can identify your triggers and take steps to avoid them.
Seeking help from a counselor is the best thing to do, but even confiding in a friend or family member can help. A therapist will still need your help in determining the reasons for your anxiety.
As you can see, there are many ways to cope and to treat panic attacks. Although it could take some time to discover a method that works for you, it’ll be well worth it when you find something that does work. Use the tips you have learned to find a way to control your attacks.
Read more about panic attacks in my Panic Attacks category