Push yourself to the point where you are completely exhausted from your workout. Don’t take it easy during your exercises. When you find your exercises to be easy and not draining, try something different or do it more often.
Apply deep breathing techniques to shorten the duration of a panic attack. Breathe slowly and deliberately. As you inhale, count to five, allowing your stomach to rise, then count to five as you exhale. Inhale using your nose and exhale through your mouth. Take ten deep breaths in this way, and you will feel much better.
Create a daily schedule that includes even minor elements of your routine such as brushing your teeth. You may consider timing each activity so that you can create a more accurate schedule. You can expect what will happen and feel more prepared.
You can seek advice from friends or family, but the best results may come from a professional counselor. A counselor can work with you to determine the cause of your attacks and advise you of the best ways of coping with them.
Be aware of what situations cause your panic attacks. Know what behaviors lessen or heighten their duration and severity. Keep in mind that you are not going to be hurt; all that is going on is your nervous system is being overstimulated. If you can accomplish this, you will get be able to get through the attack more quickly. Panic attacks are frightening, and it is natural to be alarmed. However, by regarding an attack as a harmless physiological occurrence, you rob it of much of its psychological power over you, thereby reducing the panic that is feeding it.
There is a lot of information that you can find using professional resources, like the ADAA to find solutions to your panic attack disorder. This is a non-profit organization dedicated to the treatment, prevention and cure of panic and anxiety disorders. This may result in you getting the help you desire.
It is extremely important that you keep your symptoms from overwhelming you when a panic attack strikes. Instead of trying to fight off the panic attack, understand what is happening and react accordingly. Disconnect yourself from the feelings of anxiety and panic, and try to observe them as if at a distance. Remember to breathe deeply to restore calm. Breath slowly and relax yourself as much as possible. At some point you will start to burn off the adrenaline and that will lead to you relaxing more.
Keep telling yourself that this is nothing new to you and that you can handle it, like you have done in the past. Do your best to relax, and attempt to block out the negative thoughts that could exacerbate your anxiety.
Make sure that you get enough sleep when you suffer from panic attacks. If you do not get enough sleep you increase your chance of getting an attack. It will also keep you from thinking clearly and coping properly if you happen to go through an attack. It is important to sleep at least eight hours every night.
If a panic attack starts to strike, find a distraction as soon as possible. Look at or examine something in the room, say a mantra or engage your mind with a puzzle or brainteaser. Do anything in your power to steer your mind away from the panicky feelings. This strategy can help to prevent a full attack and get you feeling calm again.
Is this something you do often? Did you stop your last attack? If you did not conquer the panic attack last time, what can you do differently this time?
Many different problems can cause a panic attack. Any support group that you join will have experienced people who can help you work through your problems.
Quite often, the fear of having another panic attack can actually bring one on. Stop focusing on the attack triggers and how to deal with them. The thoughts alone can be the catalyst to start a full-blown panic attack! These thoughts are similar to trying to get a song out of your head. The more you think about something, the harder it is to rid yourself of those type of thoughts.
Are you wanting to control your panic attacks? Are you now wanting to find a way to live a more normal and peaceful life without the constant, pending doom of panic attacks? Help exists, and you must avail yourself of it to conquer your panic attack problem for good. This article and your physician can help you with your panic attacks.
Read more about panic attacks in my Panic Attacks category