Sometimes, the act of splashing cool water in your face will help to distract you when you feel a panic attack coming on. The stimulus provided by the water distracts your brain from the source of the panic attack, allowing your body to relax. When you feel an attack coming on, head to the nearest bathroom, and quickly splash some water on your face. Once the attack has passed, dry your face.
Keep in mind that you have experienced this before, and nothing terrible happened. Relax and think positively to ride it out.
Self-medication can be tempting during an attack but often leads to bad choices. If you use or abuse drugs and alcohol, you may actually exacerbate the symptoms; you also risk becoming depressed or addicted. Instead, speak with your doctor about the way you can reduce your panic attacks, and potentially get prescription medication for the issue.
It is likely that there is a support group for panic attack sufferers in your area, so look online for one near you. Support groups are often helpful because they allow you to interact with others who are dealing with the same issues, and they will listen to your concerns and give you helpful advice.
Regulated breathing is one of the most simple and widely-used methods of thwarting a panic attack. It works because mentally it gives you something to concentrate on and physically it lowers your heart rate and relaxes your body.
If you notice increasing feelings of anxiety, try to remain rational and level-headed. Recognize that your negative thoughts may not be realistic or helpful. Do your thoughts and feelings make sense? Also ask yourself if it is really possible that this situation could really happen to you.
Cognitive behavior therapy can also help when suffering panic attacks. Many people have benefited from this type of therapy when it is conducted by licensed professionals, and it could be helpful to you as well. Do some online research to find practitioners who specialize in the treatment of anxiety and panic disorders, so that you can find one who is accredited and experienced.
If panic attacks start to become a regular problem, be sure that you are sleeping well each night. Lack of sleep increases the chance of having an attack, and it will leave your body weakened, meaning that you will be less able to deal with one if it happens. Try to sleep at least eight hours every night.
A working diagnosis of your anxiety can be a big help in finding a treatment that works for you. Many people do have anxiety but the causes can be varied, and therefore the strategies will be different for each. See a professional when your panic attacks get out of hand.
If you find yourself having a panic attack, you should try to stop whatever you are doing, find a place to sit, and remember to keep breathing. Breathe slowly and deliberately. As you inhale, count to five, allowing your stomach to rise, then count to five as you exhale. Inhale using your nose and exhale through 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 having a panic attack, keep analyzing what is happening so you stay conscious of the situation. Remember, you are just experiencing a quirk with your nervous system; you won’t be hurt. An episode will end sooner if you keep this in mind to retain a healthy perspective on the matter. By no means is this article lessening the terror that a panic attack brings you, however, by trying to rationally justify the attack to yourself, you may well be able to bring it quickly back under control.
You are now able to see that this medical condition is stressful and in major need of treatments and medications. There are many different aspects to take into account for every sufferer of panic attacks. By following these tips, you will soon find your panic attacks improving.
Read more about panic attacks in my Panic Attacks category