You can avoid some panic attacks by feeling more confident in social situations. Try volunteering with both the young and old so as to experience life from their perspective for a little while. Such activities may also remind you of all that you have to be grateful for, and you might even make a new friend or two!
It is a proven fact that adult panic attack sufferers tended to have improper parenting from their own parents when they were children. Setting your expectations for your child too high and expecting perfection often predisposes them to anxiety issues later in life. Resist the temptation to expect more from your children than they can give, and never make your love conditional. In this way, you may help prevent serious problems in the future.
Dip your chin to your chest and gently roll your head so your ear is over your shoulder, or make funny faces to reduce tension in your face. Stretch and soothe the muscle tension right out of your shoulders and back. This can prevent a panic attack prior to it happening.
Watch out for things that increase your anxiety level. If you keep an eye on your stress and anxiety levels you will be able to tell when you should take a break, relax, and think happy thoughts. This will help you observe yourself better, as well as control your anxiety more effectively. If you do suffer a panic attack, the increased awareness will help you end it more quickly.
It is important for someone to pay attention to what is happening when they feel that they are about to have a panic attack. Keep in mind that your nervous system has merely been over-stimulated, and you are going to be okay. This will put you in the right frame of mind and reduce the duration of the attack. Panic attacks are in no way positive, and this advice isn’t trying to downgrade that, but by changing the way you think, it can help negate some of your panic.
Alcohol use can elicit or exacerbate panic attacks. Alcohol will affect your thinking negatively because it is a depressant. If you have a panic attack while you are drinking, it can be harmful. Additionally, alcohol poses a serious risk if you are mixing it with any prescriptions you may be taking.
Thinking about having a panic attack triggers anxiety. Don’t obsess about this and that, causing a panic attack. You’ll just be worried all the time. Learning to control your thought process can help to avert outright panic. The underlying concept involves the power of suggestion in that simply letting the thought of panic attack enter your mind prevents you from pondering anything else.
Stay in tune with your feelings, this will help you determine when panic attacks start approaching, and you will be able to end them before they start. Write your thoughts prior to the attack in a journal. Review and take note of which behaviors, thoughts and treatments make your panic attacks less severe and not as long lasting.
Direct that energy towards a different item. The energy that is built up during a panic attack must be directed toward something that will help to move your focus from what is happening to cause the panic attack. Clean the house, do some exercise, or run around the room, anything rather than sitting there and taking it. By channeling the energy into something positive, you will soon find that the panic passes.
You can attend a support group with other panic attack sufferers. This is a great way to find out what other people are doing to help deal with their affliction, and it also gives you an outlet to talk and let out all your emotions to people you can trust.
Cool yourself down. Some ways to do this include drinking some ice water, standing in front of an open fridge or placing ice packs on your body. By applying a sudden cold force to your body, your mind will refocus on what is happening around it and this will shift the focus off of your panic attacks.
After reading the tips in this article, you should be able to live a life that is free of panic attacks. It is up to you to make the choice. Choose to find a way to free yourself from the grip of panic attacks. You really do deserve it!
Read more about panic attacks in my Panic Attacks category