Do not interpret your lack of results as failures. You cannot make things worse so keep trying.
If you are in the middle of experiencing a panic attack, fighting against the feelings could only make matters a lot worse. Instead of fighting it, it’s best to keep in mind that the panic attack will last for only a matter of moments. Take relaxing breaths or focus on something else that is pleasant to concentrate on like music. Fighting your feelings will only make the attack last longer.
Divert the attention to something else. This energy should be put toward thoughts or actions that can direct your mind off of the attack. You can try exercising or cleaning your house. If you channel that energy towards a positive action, you are sure to notice the panic subsiding.
Have you experienced a panic attack that lasted forever? You are the boss of your emotions and body!
If you suffer from panic attacks, it can help to share what you have learned and your experiences through writing. Write an e-book, start a blog or lead some speaking engagements. This will help you to build your sense of self and stop panic attacks in their tracks.
Focus on exhaling calmly to prevent hyperventilating and relax you. There is no harm in rapid and emphatic inhalation during a panic episode, and it is actually quite typical. Make sure you hold your breath before exhaling as slowly as you can.
If your child has frequent panic attacks, you should investigate further by talking to them. Panic attacks in children often spring from a serious problem that they do not know how to deal with or ask for help with. It is important to talk to your child openly and honestly.
Research has shown that adults are more likely to experience panic attacks, especially adults who are responding to certain parenting styles when they were growing up. Setting your expectations for your child too high and expecting perfection often predisposes them to anxiety issues later in life. Try not to expect too much from your child and let him know you love him just as he is. This can prevent complications from occurring later in life.
Stay conscious of your feelings, so you can predict when a panic attack is coming on and stop it before it even starts. Keep a journal of the thoughts that were on your mind immediately prior to the attack. Look over them often, so that you can get a feel as to what your triggers and try to steer clear of them.
Experiencing a panic attack can be frightening, but you can minimize it by controlling your actions. Battling back against the fear is the greatest way to beat it for good.
It will be helpful for you to know the symptoms of a panic attack if a family member experiences these episodes. If you are prepared with this information, you’ll be able to offer assistance and keep the situation under control. Look for signs like rapid or erratic breathing,trembling, paleness, inability to focus or anything that doesn’t appear right to you. Some of the common symptoms are similar to other medical conditions that require immediate medical attention, so make certain to rule these out first before you address the panic attack.
It is possible to train panic attacks out of yourself, but it will take time. Consult a psychologist or psychiatrist for information about how to handle these attacks properly. The tips included above can also be a wonderful resource to help you deal with your panic attacks.
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