There is nothing wrong with you if you suffer from panic attacks, you just need to learn all you can about them so that you can learn to deal with them. Considering all of the stress in everyday life you shouldn’t be surprised that a lot of people suffering from panic attacks is common. Here are some tips to help you deal with a panic attack.
A lot of issues can trigger panic attacks. The techniques used by the people in different support groups dealing with panic and anxiety, might also work on your panic attacks.
If you feel that a panic attack is imminent, try to listen to some of your favorite, calming music. Listen to calming songs and pay attention to the lyrics. The more you distract yourself from the scariness of a panic attack, it gives you a chance to settle your body down and relax.
Take the negative energy and focus it on something much more productive. This energy created by the panic attack can be used on something else and help keep your mind off of what is happening. Think about cleaning your whole house or going out exercising. When you put your energy toward something positive, the panic attack will pass over.
If panic attacks affect you, do not be alone any more than necessary. The more positive people you surround yourself with the better, as they will bring up your spirits and help you through the tough times. Communicate with your friends and family often.
Keep a close eye on your anxiety levels. Doing so is vital because it makes you accountable for the levels of stress you permit yourself to be subjected to. This makes you more attuned to your emotional state, and allows you to conquer your anxiety. Hopefully, getting into this habit will reduce the intensity of your panic attacks, or be a preventative mechanism all together.
At the first indication that a panic attack is beginning, right away start to put your attention toward something else. Think about your favorite song or do a puzzle. Do something to take your attention off of the stress and panic you are feeling. Doing this can prevent a full blown attack and help you feel better sooner.
To maximize the effectiveness of breathing exercises during your panic attack, pay more attention to how your exhale than how you inhale. There is no harm in rapid and emphatic inhalation during a panic episode, and it is actually quite typical. The essential part is to hold the air and exhale at a slow, controlled rate.
If you believe your panic attacks are the result of your childhood, you may want to consult a psychiatrist. Setting your expectations for your child too high and expecting perfection often predisposes them to anxiety issues later in life. Do your best to make your child understand that if they don’t succeed, you are still proud of them. You may prevent disaster from happening later.
Do your best to put thinks in perspective and tell yourself there is nothing to be scared of. Is there actually something or someone there that is threatening or harmful to you? Just sit down, relax, and watch as stress goes away.
Having an anxiety condition that causes panic attacks is no indication that you are unworthy or somehow lacking strength. Dealing with them makes you very strong! Use the information here to cope better with the next panic attack. It is possible that you can even eliminate them.
Read more about panic attacks in my Panic Attacks category