Think about putting your experiences with panic attacks into writing. You could start a blog, share your stories in an e-book or even talk about them through speaking engagements. They can all serve as great tools for beating your panic attacks.
Self-medication is a poor choice when trying to reduce the symptoms of a panic attack. Using alcohol or drugs in an effort to control your symptoms will only make them worse, and cause depression or sometimes lead to addiction. Instead, consult a health care professional for healthier choices to cope with your panic attacks.
Concentrate on breathing to overcome panic attacks. Deep breathing can help because it gives your mind something to focus on and it helps maintain your blood pressure and pulse while increasing oxygen and circulation which relaxes you.
While you are in the middle of suffering a panic attack, you can worsen the episode by fighting the sensations that arise. Try helpful breathing techniques or relaxing music instead, and constantly remind yourself that the attack will pass. Fighting against a panic attack actively can keep your adrenaline pumping, lengthening the attack.
Be aware of how you’re feeling, so that you know if a panic attack’s about to strike. That way, you can nip it in the bud. Write your thoughts prior to the attack in a journal. Read them weekly to see your triggers so you can work to avoid them.
It will be helpful for you to know the symptoms of a panic attack if a family member experiences these episodes. If you are prepared with this information, you’ll be able to offer assistance and keep the situation under control. A few of the most common symptoms are short, erratic breathing, dizziness or fainting, trembling, chills, and nausea. Confirm that the individual is not experiencing a medical problem in need of medical attention first before attempting to help them get through their panic attack.
If you feel a panic attack coming on, try listening to some music. Listen closely to the lyrics. If the song is calm and peaceful, you’re sure to find something in it to inspire you. The ability to take your mind off of the panic and to focus it in another direction makes it easier to fight a panic attack.
One way to lessen the chance of panic attacks is by getting more than 6 hours sleep every night. You will only feel thoroughly rested and refreshed when you have had enough sleep. When you are well-rested, controlling your emotions is easier. The more controlled you feel, the less likely you are to succumb to panic.
Dealing with anxiety by yourself can seem downright impossible. Staying socially active, even just spending time with loved ones, can help you avoid panic attacks by providing positive interactions with others. Your friends want to be there for you, all you have to do is ask.
It will be to your advantage to use the suggestions listed above. Doing this may help you ward off panic attacks entirely. If an attack begins to occur, these tips should be able to help you to stave off the attack or at least lessen its intensity.
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