Discernment from what does and does not cause a panic attack, is crucial in their prevention. You won’t know how to stop something from happening if you don’t know what triggers it. This information can help you prevent panic attacks for good.
If you are worried that you will get a panic attack, focus on something else. Any distraction, whether it is your shoes, a piece of music, or a crossword puzzle, can help. Just do anything to stop your mind from thinking about the feelings of anxiety and panic. This is an effective way to stop an attack and to get you back to feeling better.
To begin your plan against your panic attacks, you need to first assess the situations that trigger your anxiety. If you can recognize the symptoms, then you can better prepare yourself for an attack. This will take a lot of the fear and anxiety out of your attacks.
Understand the origins and instigators of your panic attacks. Once you have understood the root of your panic attacks, you must find a way to address it immediately. Be sure to let them know that they are helping you out.
If a panic attack is coming on, put some music on that soothes you. Sit in a calm room and listens to songs you like. Pay close attention to the lyrics. Listening to music also distracts you from your bodily symptoms. Instead of worrying about your heart racing or your breathing feeling labored, you’re focusing on the music. This helps you calm down instead of spiraling further into panic.
Avoid using alcohol if you are known to be predisposed to panic attacks. Alcohol has depressing properties, and it will sour your mood. If you mix it with an attack, the combination can be dangerous, even deadly. If you take medicine to treat panic attacks and drink alcohol with them, the results can be harmful and even deadly.
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 to log any thoughts or events that seem to bring on symptoms of an attack. Read them weekly to see your triggers so you can work to avoid them.
A working diagnosis of your anxiety can be a big help in finding a treatment that works for you. Many people have anxiety so the causes are various, and so are the treatments. If you suffer from panic attacks that border on or are uncontrollable, seek the help of a professional immediately.
When panic strikes, try a cold splash of water over your face. The water tells your brain, “hey, calm down.” Simply lean over the sink and splash your face with cool water. When you are finished, pat your skin dry.
Avoid self-medicating during a panic attack as this is ineffective at best, and destructive at worst. Your judgment is clouded in this situation, and drugs or alcohol may actually worsen the problem. Consult with a professional about the best course of action.
Alcohol is not the answer to dealing with panic attacks. Using alcohol just once to alleviate panic can create a lasting dependency, bringing a number of health problems and other complications, which often lead to further misery. If you feel thirsty, you should always opt for water.
There are organizations that can help you or members of your family cope with the pressures of dealing with anxiety attacks. Their entire focus is on preventing, curing, and treating disorders that cause panic and anxiety. They may well be able to provide you with the assistance that you desire.
Finding treatment with a trained professional is often the most effective way to face anxiety, but even close friends and family can be good substitute therapists. A therapist can help you get to the bottom of why you are having panic attacks and help you deal with them.
It will help you to use these set of guidelines to your best advantage. With some luck and perseverance, you could find yourself free from future panic attacks. 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