Keep calming thoughts and positive dialogue going within yourself when having a panic attack. Remember that this is only temporary. Remind yourself that you will not lose control.
Find a positive place to channel your energy during a panic attack. The energy that you build when having a panic attack should be directed into something that will take your mind off what is happening. Think about cleaning your whole house or going out exercising. If you channel your energy into something productive, your feelings will pass quickly.
The ADAA, America’s Anxiety Disorders Association, can be an excellent resource if you or a person you care about is dealing with a panic attack problem. This is a non-profit organization dedicated to the treatment, prevention and cure of panic and anxiety disorders. The ADAA may be able to help you finally determine the cause of your anxiety.
Always be aware when your anxiety level seems to escalate. Take charge of your attacks by closely monitoring your stress levels. Then you can proactively prevent them from escalating. Being more aware of yourself will give you more control over how you feel. Tuning into your anxiety will also help you better cope with any panic attacks that do arise.
Focus on doing things to bring down your temperature. Some ways to do this include drinking some ice water, standing in front of an open fridge or placing ice packs on your body. Your system will react sharply to the cold’s impact, and you can then refocus your thoughts.
Stretching the muscles in your neck and face is a great way to relax. A shoulder roll can relieve tension all through your back and neck. This can help prevent a panic episode.
You can try to work yourself out of a panic attack. Though it is easy to forget, the feelings and thoughts brought on by a panic attack do not control what you can and cannot do. Try doing the opposite of what the negative feelings are pushing you to do. The right course of action is to feel one way and act another.
Avoid using alcohol if you are known to be predisposed to panic attacks. Alcohol actually is harmful to your mood, as it is technically a depressant. If you mix it with an attack, the combination can be dangerous, even deadly. It is especially harmful to drink if you have been prescribed medications for your panic attacks.
Try not to take everything so seriously. There are many ways to lighten your mood and chase panic away, such as reading the comics or watching a funny movie. Pick your favorites and have them on hand to lighten the mood.
When you feel a panic attack coming on, prepare yourself. Work through the panic attack instead of fighting it. Visualize that the feelings are in a flow that is moving around you as opposed to going into your core. Remember to breathe deeply to restore calm. Try to breathe slowly and deeply, as short breaths can yield stress and anxiety. As your adrenaline level decreases, you will feel better.
Those who suffer from panic attacks can benefit greatly from the practice of Tai Chi. By concentrating on every part of your body, you will be able to keep your mind occupied. When you are having a panic attack, or find yourself becoming increasingly anxious, Tai Chi can be an effective and quick way to resolve it.
It will be to your advantage to use the suggestions listed above. It may even aid you in alleviating or preventing your panic attacks altogether. However, if you do happen to suffer a panic attack, the information given may lessen the intensity and duration of the attack.
Read more about panic attacks in my Panic Attacks category