Panic attacks are not only scary, but can interfere with activities of daily living. The sensation of panic can greatly impact your lifestyle, since it has the ability to limit your willingness to socialize and participate in the broader world. These ideas will help you control your panic, or give you ways to deal with them.
During the onset of an attack, don’t fight it in a strenuous way as this could exacerbate the condition. Instead of focusing on your feelings, do something enjoyable such as listening to soothing music or participate in an activity you enjoy. Trying to swim against the flow of the panic attack and fighting it could lengthen the amount of time the incident lasts for.
Drive at every possible moment, morning or night. Just sit in your car whenever you have a free moment, and think about how much you enjoy driving. When you do this, you actually confront all your driving fears head on, benefiting you in the end!
Use the surge in adrenaline from a panic attack to clean your house or rid your home of clutter. Not only does this redirect your mind to focusing on something other than your panic, but it can give you a real sense of accomplishment while improving the appearance of your environment.
Do not interpret your lack of results as failures. You cannot make things worse so keep trying.
If you start to experience a panic attack, put on some relaxing music. Sit still without any outside distractions and listen to calming songs that have a nice soft tone while focusing on the words that are sung. Keeping your mind on the music, rather than your feelings of anxiety, will allow your body to feel relaxed and let go of the panic.
If you are struggling to overcome your panic attacks, educate yourself on both breathing and relaxation strategies. The simple act of employing proper breathing methods can aid in controlling panic attacks before they happen.
It is extremely important that you keep your symptoms from overwhelming you when a panic attack strikes. Instead of fighting the attack, you should just let it run its course. Use your imagination to pretend that the sensations are flowing around you rather than through you. Focus strongly on practicing proper breathing techniques. Breathe deeply and evenly, and do your best to regain your calm. Once your blood pressure starts to lower, your body will relax.
Experts agree that adults with panic disorders may actually be suffering the negative effects of strict, over-corrective or overbearing parenting when they were growing up. Usually the root cause is the person having extremely high standards and expectations cast upon them as a child. Try to avoid imposing aspirations on your child that may not be realistic or worse, that they have no interest of their own in and just let them know you love them instead. You may very well be working to prevent a future victim of anxiety disorders and panic attacks.
Slowing down your breathing is a big part of bringing a panic attack under control. It is vital you control your breathing patterns during a panic attack, as this can help lessen the severity. A good way to get control of a panic attack is to take some deep breaths.
Seek out a way to cool your body down. You can drink ice water or ice your arms, both can deliver a cooling sensation. The instant feeling of cold can shock your system, helping you to regroup and refocus.
If you often have panic attacks or increased anxiety, use a timer to remind you to engage in breathing exercises, and set it to go off every 30 minutes. Every half hour, take one or two minutes to do some relaxing deep breathing. This will help you relax and keep your brain oxygenated. You will be used to doing this after maintaining this activity for a while.
Self-medicating during the course of a panic attack can be extremely detrimental. Treating the symptoms of panic with drugs and alcohol can increase the risk of depression and addiction. Consult a healthcare professional to discuss treatment and prevention of panic attacks.
Using the tips you’ve just read should help you defeat your panic attacks. You must remember that negative, irrational thoughts are a by-product of panic attacks. This is within your reach. Taking the time to address your panic is worth every ounce of energy that you put into it, and the reward is a renewed zest for life.
Read more about panic attacks in my Panic Attacks category