Just because you have a panic attack doesn’t mean you have a disease, it only means you need to learn some coping techniques to handle your anxiety. Certainly with the state of the world today, it’s not surprising that so many people suffer from these kinds of attacks. Here are some tips to help you deal with a panic attack.
If you’re alone, it can be difficult to deal with anxiety problems. Your issues will not seem as bad if you have people you can turn to for help and support. Friends can really help to give you the support you need.
You may want to consider looking into cognitive behavioral therapy to help you with your panic attacks. Experienced, licensed professionals can help you through treatment. You can find practitioners in your area by doing an online search. Make sure you look for one who is an experienced and accredited specialist and who specializes in treating anxiety disorders and panic disorder.
Dealing with panic attacks is possible when you figure out how to control your breathing. If you can take control of your breathing, you can lessen the intensity of your attack. Regain control by breathing deeply and slowly, inhaling and exhaling through your nose.
If you learn some relaxation techniques now, you will be prepared when you start to feel panic attacks coming on. Learn the techniques well beforehand. Practice yoga when you aren’t panicking, so that you can use it when you are.
If you often have panic attacks or increased anxiety, use a timer to remind you to engage in breathing exercises, and set it to go off every 30 minutes. Take a couple of minutes during this time to breathe deeply and calm down. This technique will help you to focus and permeate oxygen throughout your body. If you maintain doing this, you will end up creating a habit of it.
If you find yourself becoming frightened while having a panic attack, look around and try to rationalize whether there really is some immediate danger to be afraid of. Is somebody actually trying to cause your harm? It’s likely that you are actually safe and nothing bad will really happen.
If you start to experience a panic attack, put on some relaxing music. Quietly sit and take in songs that are soft and calming in nature while attempting to focus in on the lyrics. Allowing yourself to become distracted with the music, can help calm you down and keep your symptoms at bay.
The fear surrounding an attack can cause a rise in your anxiety, which then leads to quite the vicious circle. You must understand that no harm will come to you, even though you may experience discomfort during the attack. You should remind yourself of this fact especially during times when you are feeling calm and relaxed. It is possible to learn how to ignore fear and panic, by training your mind to focus on real feelings.
Panic attacks are not a sign of bad character or or even a sign of weakness on your part. Managing to get through these situations shows that you can indeed survive and you are tough! Apply the advice of this article to your specific circumstances and hopefully, you will find some relief from your panic attacks. You may be able to get rid of them for good.
Read more about panic attacks in my Panic Attacks category