Deep breathing exercises and meditation are helpful in controlling panic and anxiety attacks. Try deliberate breathing at regular intervals while counting the release for ten deep breaths. Doing this brings much needed oxygen to the brain, but also allows your mind to focus on more than just the negative, anxious feelings.
In an effort to shorten the duration of your attack, breathing properly is key. Your focus should be on exhaling, as opposed to inhaling. You are reacting normally when you inhale quick, sharp breaths during attacks. The important thing is to follow each inhalation with a slow, controlled exhalation.
Learn some relaxation techniques that you can use before a panic attack. Practicing yoga, meditation, or other relaxation techniques can make it much simpler for you to deal with an attack and either prevent it or lessen its effects.
Getting enough sleep can help to prevent panic attacks. If you are sleeping the proper amount, you will wake rested and refreshed. Of course, feeling strong will mean you are less likely to succumb to the stress of your day. By controlling your emotions, you can make panic attacks less likely.
If you sit for long periods at a desk or computer, you might think about buying a kneeling chair. Kneeling chairs are not for everyone, but they will help your posture, and make you feel more relaxed. It goes without saying that breathing better will be an immediately asset if you have a panic attack.
One thing you can do to help calm your panic and thoughts is to simply accept the way you are feeling, even if it’s bad. Trying to subdue these thoughts can just make your anxiety worse. Let your thoughts teach you about the potential cause of your anxiety, instead. If you can learn to accept your thoughts, you’ll have learned a lot about yourself in the process.
Listen to music as soon as you feel the feeling of panic so that you divert your attention to the lyrics or beat. Listen to calming songs and pay attention to the lyrics. Shifting your attention away from the agitation in your mind and onto something calm and collected will help mold your own state of mind to the music’s calmness. Shifting your state of mind this way will relax your body.
When someone suffers from panic attacks, whether it’s you or a loved on, look for professional help. A good place to start is the Anxiety Disorders Association of America. Most of them are non-profit organizations dedicated to educating the public and providing treatments, preventions or general support to people in need. They can help you in your struggle with panic attacks.
If you are afflicted with panic attacks, you should not spend a lot of time by yourself. Surround yourself with friends and family for strength and support. They will keep you positive and help you endure the hard times. Be sure to stay in regular touch with your friends and family!
Because you are used to dealing with panic attacks, you know your triggers. The hard part is knowing how to quickly stop them, which is what you really want to understand.
Read more about panic attacks in my Panic Attacks category