If you suffer from panic attacks, you know how terrifying they can be and how they can negatively impact your life and your activities. The key to panic attacks is knowing how to manage them. This article will teach you how to take control back from your panic attacks.
If you want to lower your anxiety and learn to deal with your panic attacks, your first step should be to determine what your triggers and symptoms are. If you are aware of the warning signs, then you will be forewarned when a panic attack is accumulating and ready to strike. Knowing ahead of time can make a big difference.
Push yourself to the point where you are completely exhausted from your workout. Don’t take it easy during your exercises. When the exercises are no longer a challenge you need to up the intensity or try something new.
During a panic attack, one of the worst things you can do is yo allow the symptoms to get the best of you. Instead of struggling against the symptoms, simply allow them to run their course. Try to visualize the panic sensations leaving your body. Focus on controlling your breath above all else. Inhale and exhale evenly and slowly, as doing so requires remaining calm. This adrenaline will eventually burn off and you may feel more relaxed.
Do the exact opposite of what your body is telling you when you have a panic attack. You should fight fear, as it is a great way to battle it.
During the onset of an attack, don’t fight it in a strenuous way as this could exacerbate the condition. It’s better to focus your attention elsewhere, particularly on something soothing like music or your breathing patterns. Fighting against a panic attack actively can keep your adrenaline pumping, lengthening the attack.
To maximize the effectiveness of breathing exercises during your panic attack, pay more attention to how your exhale than how you inhale. You may find yourself inhaling quickly, and that is okay. It is actually very common when someone is in panic mode. The more important thing is holding your breath and then exhaling very slowly.
If you follow a healthy lifestyle, it will lessen the chances of having panic attacks. Certain things, such as alcohol, cigarettes, tea and coffee, are known to cause anxiety, so they should be avoided. You should eat good, healthy food, and stay away from any highly processed foods that contain a lot of sugar. Make sure you get enough sleep each night so that you feel well-rested. When you are feeling healthy, you will be less likely to be tired and stressed which exacerbates panic attacks.
If you feel as though you are going to have a panic attack, think about something else. Focus on some music, sing songs, even do some housework. The most important thing is to focus on something other than your panic. An effective distraction can avoid a full-fledged attack and provide quicker relief.
One good way to prevent panic attacks before they start is to be aware of your thought processes as they develop. Track your thoughts in a journal, try to especially track the thoughts that are before an attack. Review your writings on a weekly basis, and try to look for specific triggers that caused attacks. This can help you to avoid those triggers in the future.
Begin pacifying your racing thoughts and panic symptoms by welcoming your feelings, even the awful ones. Getting in touch with your feelings is a great way to find out what is causing your anxiety. Accept these feelings and you will soon know a lot about your panic attacks.
The best thing you can do is seek the help of a counselor, but talking to someone who is close to you can work, too. A therapist or psychiatrist can help you pinpoint why you have attacks in the first place, then find solutions for address the root causes.
Self-medicating during the course of a panic attack can be extremely detrimental. Chemicals like alcohol and drugs will make things worse, potentially triggering depression or addiction. You should discuss healthy solutions with your doctor, if you are experiencing panic attacks.
If you suffer from panic attacks, cognitive behavioral therapy can be a big help. Treatments with a licensed professional have been proven time and time again to provide a real benefit to those suffering from panic attacks. Search your city to find practitioners that offer specialized treatment for panic and anxiety disorder. Be sure to look for accredited professionals with experience in this area.
Now that you know of ways on how to deal with your panic attacks, you’ll be able to have more confidence and therefore, you will enjoy everything there is in life. Some people suffer from anxiety and panic attacks more than others. Thankfully, this can be properly managed and have less of an impact on your life.
Read more about panic attacks in my Panic Attacks category