Do you regularly experience panic attacks? If you do, then this article may be very helpful to you. Don’t let panic attacks control you any longer. This article is geared to help you. You have the choice to follow the suggestions given to you and learn to lead a full and happy life.
Remember that alcohol can exacerbate the effects of a panic attack. Alcohol actually is harmful to your mood, as it is technically a depressant. The results of mixing alcohol and a panic attack are harmful, sometimes fatal. Furthermore, some medications commonly prescribed for this condition have negative interactions with alcohol.
Carefully assessing and rationalizing a potential trigger can help to avoid or weaken feelings of panic. For instance, when you feel a panic attack coming on, focus on the feelings and remind yourself that feelings cannot and will not physically hurt you. Come up with a short, effective mantra or affirmation you can repeat over and over to occupy your thoughts and help you relax.
When you have a panic attack it’s best to be in control of it, not vice versa. Instead of resisting the symptoms, allow them to happen and pass. Rather than letting the panic attack go through you, imagine that it is going around you. Above all, concentrate on your breathing. Breathe deeply and evenly, and do your best to regain your calm. At some point, you will notice the feelings of panic subsiding as you burn off the adrenaline.
If you start to feel the symptoms of a panic attack developing, do something relaxing, such as listening to music. Sit quietly and listen to soft, calming songs and try to focus on the lyrics. By paying attention to the music and not your symptoms, you will more easily be able to relax and avoid panic.
Don’t let fear worsen your anxiety. You should teach yourself that you that attacks will not harm you as a means of reducing your anxiety. Choose times between attacks when you are calm to remind yourself that you are safe even if you have a panic attack. It is possible to educate the mind so that it does not focus on fear and anxiety, but instead it dwells on the real feelings you are experiencing.
Never get drunk to avoid a panic attack. When you drink alcohol to deal with a panic attack, soon you will develop a dependency on it. If you must drink something, choose water over alcohol or other drinks.
Focus on thoughts and actions that have helped you stop a panic attack instead of how you are going to treat the next attack. Avoid the negative thoughts by thinking about positive things.
You can have less panic attacks if you’re more social. For example, volunteering with children or the elderly can give you an activity that is both relaxing and fun, while reminding you that being around people can be something to look forward to. These are two groups of the population who generally choose to see the good in people.
Take slow, deep breaths in order to pass through the attack. Concentrating on your breathing pattern will help you to distract yourself from the feelings brought on by the attack. Simultaneously, deep breathing helps by reducing your blood pressure and relaxing your body.
If you or anyone you know suffers from the debilitating condition of panic attacks, there are a number of well-known and reputable anxiety and panic disorder associations and groups that may be of help. This organization is not focused on making money, they are focused on treatment, unlike some other organizations. Give it a try, it may be just what you need.
As you see here, these helpful ideas will start you on your journey to fewer panic attacks. The choice is yours and yours alone. Tell yourself that you are entitled to a life of freedom from the fear and control of panic attacks. Only you can make your life better by realizing that you are worth the effort.
Read more about panic attacks in my Panic Attacks category