Schedule every single thing you do during the day, including routine tasks such as brushing your teeth and taking a shower. Make lists of things you need to do and plan your day around a schedule if you find this comforting. This way you will be prepared for everything that you need to accomplish during the day.
Learn what triggers there are for your panic attacks. Being nervous about confronting someone about how they upset you or acted could cause a panic attack. Discussing your feelings in a constructive manner can break down distressing factors into manageable ways of avoiding what is causing your panic to begin with.
Other problems, both physical and mental, can lead to you having panic attacks more often. Everyone should get a physical every year!
Taking long, purposeful breaths is one of the best ways to calm the effects of a panic attack. Deep breathing has a variety of positive side-effects like slowed pulse, lowered blood pressure, eased muscle tension and increased circulation. It will go far in relieving a panic attack by keeping your mind occupied and put you in a state of increased relaxation.
If you feel scared during an attack, you need to ask yourself what there is to be afraid of around your environment. Is somebody actually trying to cause your harm? More likely than not, your fears have little or no chance or really happening.
People who are afflicted with panic attacks should note the circumstances surrounding an attack. Remember, you are just experiencing a quirk with your nervous system; you won’t be hurt. This will put you in the right frame of mind and reduce the duration of the attack. Panic attacks are horrifying, and this advice is not meant to minimize that. Simply remember that by re-enforcing positive thinking, you can at least alleviate some of the bad feelings.
When you feel a panic attack coming on, stop what you are doing, sit down somewhere comfortable, and start your breathing exercises. Inhale slowly to a count of five. Watch as your stomach rises. Now exhale slowly out your mouth, also to a count of five. Take ten deep breaths in this way, and you will feel much better.
There may be other medical conditions that you have that are exacerbating your panic attacks, and they need to be brought back under control also. A lot of times, panic attacks come from other psychiatric conditions, including generalized anxiety disorder and panic disorder. If you believe you suffer from a psychological condition, focus on treating it and the panic attacks will disappear.
The importance of sleep is particularly important for those with panic attacks. Sleep deprivation can increase the probability of suffering a panic attack, and reduce the effectiveness of coping strategies. It’s best to aim for at least eight hours of sleep per night!
Learning to breathe evenly is one of the keys to calming a panic attack. When concentrating on breathing, focus on breathing out more than breathing in. Inhaling quickly is common during a panic attack. It is one of the classic symptoms. The most important thing is to hold every breath and slowly exhale.
After reading this, hopefully you have a deeper knowledge about how to sort out your panic attacks so you can get back on track with your life. Panic attacks are problems a lot of people deal with; however, if you manage them the right way, they can effect you less.
Read more about panic attacks in my Panic Attacks category