Just because you have panic attacks does not mean that you are doomed to suffer from them your whole life. Read this article for some helpful advice.
Panic attacks are symptomatic of a variety of problems. If you join a support group, you will interact with people who suffering from the same thing as you. and learn new techniques to deal with panic.
Take the time to learn relaxation techniques you can apply when you feel a panic attack starting. It will be easier to prevent or deal with an oncoming attack if you’ve practiced relaxation methods, such as yoga or meditation, when you are calm.
Drive as much as possible. Even if you don’t go anywhere, just sit in your vehicle and think positively. That way, you will be better equipped to battle your worries.
If your friend is able to drop in to see you in person, ask for a visit. Having some company will help you feel safer.
Cool your core temperature when you feel panic coming on. You could simply drink ice water, stand in front of your open fridge, or use ice packs underneath your arms. The impact of the cold on your system will act as a mild shock mechanism that will help to refocus your thoughts as your body acclimates to the new stimulus.
Take advantage of your adrenaline surge during panic attacks, and use that energy to do some housecleaning, laundry or home decluttering. This technique produces a winning result in two ways: it diverts the energy to productive effort, and when your house is more orderly, it is a calmer place.
Inquire with local therapists to see if you can find one that offers a “sliding scale” rate. This involves the clinic charging you based upon your income, versus a flat rate and it allows you access to the same quality medical care for a price you can actually pay for.
Splash some water in your face to quell a panic attack when it is coming on. The water tells your brain, “hey, calm down.” Keep splashing your face until you start to feel better. Afterwards, you may want to dry off your face.
Proper health habits can help reduce the number and severity of panic attacks that occur. Stay away from substances that are implicated in producing symptoms of anxiety, such as alcohol, tobacco, tea and coffee. Consume nutritious foods. Stay away from highly-processed foods and foods that contain lots of sugar. In order to relax and rejuvenate, you must get an adequate amount of sleep every night. You will be less likely to have panic attacks if you feel happy and healthy in your day-to-day life.
When you feel that dreaded panic attack seeping into your consciousness, stop everything you are doing, sit down and begin very deliberate breathing. Breathe in deeply through your nose, allowing your stomach to rise. Count to five while you inhale, and then exhale through your mouth as your count to five again. After ten repetitions, you should feel significantly better.
If you find your thoughts becoming quite negative, try to remain calm and reasonable. Is this thought harmful or helpful to me? Is it sensible? Is the event likely to happen?
With the right techniques, you can rescue yourself from an anxiety attack. You are not a slave to your panicky thoughts and feelings. So no matter what your irrational feelings tell you, try to think and do the opposite. It’s important to understand that your actions will often impact the way in which you are feeling, meaning positive actions might just help you control the panic attack symptoms you are experiencing.
If you start to feel the symptoms of a panic attack developing, do something relaxing, such as listening to music. Try to be calm and listen to a soothing song. Allowing yourself to become distracted with the music, can help calm you down and keep your symptoms at bay.
Using alcohol should always be avoided if you have a history of panic attacks. Alcohol has depressing properties, and it will sour your mood. A combination of alcohol in your body and a panic attack can be extremely dangerous, even fatal. You can also encounter medical issues if you drink while taking medications that have been prescribed.
Are you committed to addressing your condition once and for all? Do you want to have control over your life without being forced to deal with attacks anymore? There’s plenty of advice and information available to help you deal with your condition. This article and your physician can help you with your panic attacks.
Read more about panic attacks in my Panic Attacks category