Whilst discussing your problems with a trained counselor is the most effective way to get help for your panic attacks, confiding in a family member or close friend can also be helpful. A counselor can work with you to determine the cause of your attacks and advise you of the best ways of coping with them.
It is possible to train yourself to learn how to deal with panic attacks effectively by correct breathing practice and relaxation techniques. Developing the ability to breathe openly and in a calm state gives you the ability to wrestle control over panic attacks that might pop up down the road.
Splash your face with water when you find yourself having an episode. This water will send relaxing signals to your brain. Step into the restroom and splash water on your face briskly. You can dry your face off when you are done.
Don’t let the anticipation of a panic attack elevate your anxiety. Understand that you will not be harmed by the attack and, you can alleviate some of the fear. If you can keep focused on this fact when you are not in the middle of an attack, it will help you focus when the next panic attack hits. You can train your mind to ignore these feelings of fear, and focus on your real feelings.
Divert the attention to something else. You should direct the energy generated by your panic attack into something that can distract your mind from the negative effects of the attack. If you recognize the beginning of a panic attack, redirect your attention. You will discover that funneling your energy into activities with positive outcomes can help make the panic dissipate.
If you find yourself having a panic attack, you should try to stop whatever you are doing, find a place to sit, and remember to keep breathing. Take deep breaths through your nose, and watch your stomach rise. Count very slowly to five as you inhale, and the same as you exhale through your mouth. Try to do this process ten times to feel better.
When you are suffering in the middle of one of your panic attacks, ask yourself if there’s really anything to be afraid of. Is your fear based on reality, or is it actually just a creation of your mind? Can anyone hurt you right now? More often than not, the actual threat is non-existent. Remember this, and focus on relaxing your mind and body.
Attempting to handle your anxiety, can leave you feeling alone sometimes. Having a good support system will help you overcome your personal obstacles. No real friend is going to let a friend suffer alone.
Just because you get panic attacks, you shouldn’t think you are a weak person who cannot handle situations. In reality, being able to deal with a panic attack is a sign of strength. Use the advice this article has provided you to help you deal with your next panic attack. With some effort, you may be able to stop your panic attacks altogether.
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