When you have a panic attack recognize it for what it is and do not try to fight the symptoms. Fighting the attack will only worsen the effects. Rather than doing this, you should focus on something else that will occupy your mind, whether it be music, breathing exercises or another enjoyable distraction. Remind yourself that it will all be over momentarily. By fighting, you may extend or worsen the attack.
Have you experienced a panic attack that lasted forever? You truly have control over your mind and body!
If you are in the midst of a panic attack, take control of your emotions and actions to try to decrease the duration of the episode. Sometimes the only way to beat your fears is to fight back against them.
The fear surrounding an attack can cause a rise in your anxiety, which then leads to quite the vicious circle. You should teach yourself that you that attacks will not harm you as a means of reducing your anxiety. When you are having relaxing times with no panic attacks occurring, it is a good idea to continually remind yourself about this. Training your mind to disregard the fear will allow you to concentrate on the feelings that matter.
Remain aware of yourself. This can help you to stop a panic attack before it even begins. Stay focused on your thoughts before an attack occurs. Sometimes writing them down can help. Periodically go over them to understand what triggers your panic and how best to avoid these instigators.
If you are someone who suffers from panic attacks, make sure you are getting enough sleep each night. Not getting enough sleep can not only increase the frequency of attacks, it can also keep you from clearing your head and calming down if you have one. Try for eight restful hours of sleep every night.
If you are using a breathing technique to help you handle your panic attack, concentrate on your exhalations more than your inhalations. Inhaling quickly is okay during a panic attack. The most important thing is to hold the breath and let it out slowly.
Be vigilant in watching your anxiety level. Take charge of your attacks by closely monitoring your stress levels. Then you can proactively prevent them from escalating. You will feel more in control of your anxiety and gain self awareness. Your higher state of awareness should decrease the severity of any panic attacks that may still persist.
You can take control and work your way out of your panic attack by taking deliberate actions. Your feelings and your thoughts should not determine your actions. So no matter what your irrational feelings tell you, try to think and do the opposite. Choosing how to act is in your control and it is always better to choose an action that is not influenced by your anxiety.
If possible, invite them over in person. Doing so will help you improve your mood very fast.
Do not let anything restrain you from healing. When you surrender yourself to letting go, you will be open to the healing process. Surrender to something worthwhile. Let other people help you, and make sure you let yourself help you.
At the first indication that a panic attack is beginning, right away start to put your attention toward something else. Look at or examine something in the room, say a mantra or engage your mind with a puzzle or brainteaser. Do anything possible to distract your mind from the anxiety and panic. Engaging your mind can lessen the severity of or prevent an attack.
Cognitive behavioral therapy is often an effective psychological approach to battling panic attacks. Therapy sessions with a professional have helped a lot of people, and can help you as well. Search your city to find practitioners that offer specialized treatment for panic and anxiety disorder. Be sure to look for accredited professionals with experience in this area.
When you have family who suffers from anxiety and panic, learn to recognize what the physical symptoms are. If you can recognize the early stages, you will be better prepared to help them through the attack, with calm and poise. Common symptoms of a panic attack include shaking, dizziness, nausea, rapid gasping for air, sweating, chills and difficulty swallowing. Look for these symptoms. It’s important to make sure this person isn’t having heart problems before using these techniques.
By applying patience and hard work, you can rid yourself of bothersome panic attacks. Consult with a doctor to see what treatment options are available to you. Use the tips provided to help rid your life of panic attacks.
Read more about panic attacks in my Panic Attacks category