A panic attack can be terrifying and emotionally crippling to its victim. These attacks can have lasting effects that may interfere with such everyday things like work, family and even going outdoors. This article contains some great tips to help you to deal with your panic disorder.
Deep breathing and meditation are a good way to refocus your attention during a panic attack. While breathing deeply, inhale and exhale slowly for 10 repetitions. Focus your attention on counting each breath as you exhale. This will give you more oxygen circulating through your system, as well as offer you a distraction from your negative thoughts.
The flight and fight energy must be directed elsewhere. That energy can be directed elsewhere in order to distract your mind. Clean the house, do some exercise, or run around the room, anything rather than sitting there and taking it. Using this energy positively can help the panic pass.
The adrenaline you release during an attack gives you energy. Focus this energy on a task, for instance cleaning your house. This is a great way to burn off extra energy, and create a living environment which is clean and free of visual irritants.
Sliding scale rates are beneficial if you are looking to control your condition and save money in the process. Many times, clinics charge based on income, which means you can pay less for the treatment you need.
If you think about it, has there ever been an occasion that you have NOT successfully seen a panic attack to its end? You are in control of your body and emotions!
In many cases, the fear of panic attacks is what actually causes such an episode. The only way to avoid this is by rejecting those thoughts and ones that are similar. It is feasible that these thoughts can also cause an attack to occur. This compares to being told to not think of a particular word and then you think of it more than ever.
Sleep is very important when it comes to preventing panic attacks, getting enough sleep is the key. Your mind will not be calm if you are overly tired. Panic attacks are more common when the mind is not relaxed. Talk to your doctor if you cannot sleep.
Understanding what triggers the panic attacks you have is paramount. For example, maybe you are nervous about talking to someone because they upset you; if you worry about it enough, it could cause a panic attack. Discussing your feelings in a constructive manner can break down distressing factors into manageable ways of avoiding what is causing your panic to begin with.
Self-medication is not the way out of a panic attack, although you might think it is. Chemicals like alcohol and drugs will make things worse, potentially triggering depression or addiction. Speak with your doctor to find better ways to fight off your panic attacks.
Take the time to learn relaxation techniques you can apply when you feel a panic attack starting. Practicing a relaxing exercise when you do not feel stressed will help you focus on relaxing when you are experiencing an attack.
In order to reduce panic attacks, it is crucial that you sleep for 6 hours each night. If you get enough sleep, you will feel refreshed and rested. If you are sufficiently rested, you will be better able to keep your emotions under control. You are less likely to have a panic attack if you feel like you are in control.
Recognizing the symptoms of a panic attack can be very important if you want to be able to help a friend or family member in a calm and confident way when they are experiencing an attack. Common symptoms of a panic attack include shortness of breath, nausea, and dizziness, as well as a host of others. It is important to first ensure that the person having the attack is not actually suffering a heart attack, as there is a strong similarity in symptoms. Once this has been established, then you can turn to the panic attack treatment techniques known to you.
People who are afflicted with panic attacks should note the circumstances surrounding an attack. Remember, you are just experiencing a quirk with your nervous system; you won’t be hurt. This enables you to view the attack as less injurious, bringing about a measure of calmness, and may shorten the severity and duration of the attack. It may be terrible, and this advice isn’t meant to treat it as though it is a game. If you use this way of thinking, though, you will be able to end some of your panicky feelings.
The advice in this article will help you rid yourself of panic attacks once and for all. Try to avoid focusing on feelings that could actually inspire another attack. You can do it. Doing the work needed to prevent or lessen the severity of your panic attacks will be worth the effort, for the pay off is a happier and less stressful existence.
Read more about panic attacks in my Panic Attacks category