Try to understand what is causing your panic attack. Once you have identified the problem, deal with it before it becomes overwhelming. Give them the reason you have asked that particular question.
Remind yourself of previous panic experiences and that nothing disastrous happened. Attempt to relax and be sure to clear your mind of negative thoughts that could make it worse.
It’s best to not fight the overwhelming sensations that occur during a panic attack because that can actually tend to make the intensity of them worse. As an alternative, focus all of your attention on a calm activity, like soft music or breathing. Resisting an episode of a panic attack only fuels it in strength and duration.
One crucial element in controlling the escalation of an anxiety attack is breathing deliberately and slowly when you start hyperventilating. Additionally, controlling your breathing will lessen the degree of intensity you experience with a panic attack. Focus on deep breaths to not only gain control of your body but also to let your mind focus on something other than the thoughts that caused the panic attack.
The first part of battling anxiety and your panic attacks is to identify all the different signs and symptoms of your specific panic attacks. Once you’ve figured out what triggers your attacks, you will have the ability to identify the symptoms of an oncoming attack. You will find this helps tremendously.
Is this something that you’ve done before? Was this technique successful? If not, do you know how to be successful this time?
Seek out a way to cool your body down. This might mean drinking something that is ice cold, hopping in a chilled bath, or even just standing in front of your open freezer door. The sudden cold will have a slight shocking affect, allowing you to regroup and redirect your thoughts away from the impending panic attack.
Going to the doctor and getting a diagnosis for your panic attacks will help you begin getting treatment for them. While many people suffer from anxiety, the causes vary so the strategies vary for each individual. Seek help from a professional if your panic attacks have become unmanageable.
Being socially isolated can make your panic attacks harder to deal with. When more positive people are around you, they can lift your spirits up and help get you through the rough times. Be sure to surround yourself with friends and loved ones often for extra support.
As was stated at the beginning of this article, panic attacks can affect all sorts of people. Without treatment, panic attacks will continue. This article will teach you a few tips that can help you learn to control or avoid your panic attacks and let you get back to enjoying your life.
Read more about panic attacks in my Panic Attacks category