A basic step to stopping your panic attack is realizing how you are breathing and what it is doing to you. If your breathing it rapid, you can exercise control over the attack through slowing it down. It is vital you control your breathing patterns during a panic attack, as this can help lessen the severity. Deep breathing can be a very effective way to assert control.
Stretch your facial muscles, or roll your head in circles. Roll your shoulders and really stretch out your back muscles. These simple motions can relieve building tension and work to avoid the pending panic attack.
It is likely that there is a support group for panic attack sufferers in your area, so look online for one near you. Not only can you release your feelings and thoughts, but you can chat with others who have the same condition as you.
When you feel a panic attack coming, you should stop what you’re doing, sit down, and breathe. Breathe in deeply through your nose, allowing your stomach to rise. Count to five while you inhale, and then exhale through your mouth as your count to five again. Try to do this process ten times to feel better.
You should never feel like a failure when trying to deal with a panic attack. Techniques can only fail, not make things any worse than they already are so try them all and see what works for you!
Don’t get anxious about having symptoms of an anxiety attack. That just makes the attack worse. When you understand that some of the fears you have are not based in reality, it can reduce their severity. It is also useful to remember this even when you are calm and relaxed. With time, your mind can be trained to ignore the fear and pay attention to what you are really feeling.
Talk to your doctor if panic attacks are taking a toll on your life. Some people deal with panic using nothing more than willpower and special breathing, but your ideal solution might include medication or therapy. Physicians will help you find a treatment plan that works best.
Focus most on exhalations when you are performing breathing exercises to cope with a panic attack. You may find yourself inhaling quickly, and that is okay. It is actually very common when someone is in panic mode. The key is to hold each breath, then breathe out slowly.
It is important to know what types of things bring on your panic attacks. If someone is cruel to you and hurts you, you may become nervous about confronting him and this could cause a panic attack. Express yourself productively so you won’t have a panic attack.
Talking with a counselor or other mental health professional can be helpful when coping with panic attacks. A good counselor will know how to guide you. Just the knowledge of someone being there for you can improve the overwhelming conditions you face, and quite possibly reduce the number of panic attacks you endure.
Watch your anxiety levels closely. Do not let this become an obsession and turn into a source of stress, but you should be aware that this is the best prevention measure there is. This will help you observe yourself better, as well as control your anxiety more effectively. Your higher state of awareness should decrease the severity of any panic attacks that may still persist.
Self-medication can be tempting during an attack but often leads to bad choices. Alcohol and drugs are not only addictive, but can worsen your symptoms. Book a consultation with your local physician, as he or she will be able to provide you with healthy, effective ways to control your panic attacks.
As a panic attack sufferer, you are the only one who knows what symptoms you will feel when an attack is forthcoming. The main challenge is to get a panic attack to end quickly.
Read more about panic attacks in my Panic Attacks category