When panic attacks start to interfere with your functioning or reduce your quality of life, you need to speak with a trained professional to formulate an appropriate plan of action. There are a number of ways to treat panic attacks, from natural remedies like deep breathing to prescription medications. Your doctor will be able to find something that will work for you, based on your situation.
Cognitive behavioral therapy should be considered for the treatment of your panic attacks. This type of therapy has proven effective with many, there is no reason you can’t benefit too. Look for an experienced therapist who specializes in treating these attacks, and who is properly accredited.
Always make certain to monitor how anxious you are feeling. Part of the prevention of panic attacks is being pro-active and monitoring your feelings. This will help you observe yourself better, as well as control your anxiety more effectively. This awareness can lessen your attacks’ intensity.
You can ease the symptoms of a panic attack by taking note of your rapid breathing during an attack and figuring out how to slow it down. It is important to try to control your breathing when you are having a panic attack because it can help to cut back on the intensity of the attack. The way to best manage these attacks is to take deep breaths.
Avoiding others is one of the worst things that you can do if you are prone to panic attacks. Surround yourself with friends and family for strength and support. They will keep you positive and help you endure the hard times. Talk through your problems with friends and family.
Use deep breathing, meditation or even yoga. Relax in a warm bath or drink some herbal tea. Crying can release anxiety or stress, especially if someone who loves you holds you while you cry. Do whatever stress reliever works best for you.
If you are prone to panic attacks, avoid excessive use of alcohol. As a depressant, alcohol will definitely not improve your ability to handle panic attacks. Instead, it can make them worse. Panic attacks that are fueled with alcohol can quickly become dangerous. Furthermore, some medications commonly prescribed for this condition have negative interactions with alcohol.
A couple of good relaxation exercises are to bend your neck right and then left and to tense and release facial muscles. Rolling your shoulders helps stretch out upper back muscles. These simple movements can actually stop a panic attack in its tracks.
Take the negative energy and focus it on something much more productive. You should direct the energy generated by your panic attack into something that can distract your mind from the negative effects of the attack. Try scrubbing out the bathtub, exercising, or playing your favorite activity. If you channel your energy into something productive, your feelings will pass quickly.
The best thing you can do is seek the help of a counselor, but talking to someone who is close to you can work, too. The counselor can help you find the causes of your panic attacks, and he or she can tell you how to cope with them.
There is no reason to stay serious all the time. Find a favorite funny movie to keep things light. Have your favorites set aside so that you do not have to waste time looking for them.
The minute you know a panic attack is coming, distract yourself — even if it’s something as simple as counting and recounting your fingers to yourself or reading license plate numbers. Find something in the room to focus on, sing a favorite tune (silently, if in public), or try reading a book. Do anything and everything you can to keep your mind busy so it can’t panic. Engaging your mind can lessen the severity of or prevent an attack.
If the advent of panic attacks is something you have grown accustomed to, you no doubt recognize the symptoms. It may be hard to find a way to stop them from happening and this is what you need to determine.
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