To prevent panic attacks, it’s necessary to first know what causes a panic attack and what does not. There is no way you can stop something from taking place if you are not aware of what the root cause is. Taking steps to reduce anxiety will help you eliminate panic attacks from your life.
One way to bring a panic attack under control and calm your mind, is to make peace with what you are experiencing, even the negative feelings and thoughts. Feelings can not harm you and they can also teach you something about yourself. Accept these feelings and you will soon know a lot about your panic attacks.
Tai Chi is quite helpful for those who suffer from panic attacks. Concentrating on your own movements helps you keep your mind occupied. This is an extremely fast way of coping with your anxiety, and it can prevent attacks from occurring.
Being worried that you may have a panic attack can cause it to occur in itself. It is best to avoid thinking about what causes your attacks and how difficult it is to deal with one. When you worry about these triggers, there’s a chance you may actually cause one. It is similar to someone telling you not to think about the word “lucky” and after that point, it is all you can think about.
Experts say that the root causes of panic attacks in adults can often be found in the way people were parented as a child. Usually this occurs when you have parents who set high standards and expectations for their children. Don’t repeat the cycle by putting unreasonable expectations on your children. Reducing this pressure may prevent serious problems from occurring later in life.
By paying attention to the rate of your breathing, you can better cope with your panic attack. If you can successfully gain control of rapid breathing, you will be able to control your anxiety and get the attack under control. By taking deep breaths, as if you are breathing into your stomach, you will be able to regain control.
Take the energy your body uses during panic attacks and direct toward something positive. When a panic attack is building in force, use that energy and focus it to something completely different so as to distract your mind. If you recognize the beginning of a panic attack, redirect your attention. You will notice your panic attack going away faster if you expend your energy towards something positive.
Remember that you have been through it before, and nothing bad happened. Do your best to relax and focus on pleasant thoughts.
Self-medicating during an attack will make things worse, not better. Treating the symptoms of panic with drugs and alcohol can increase the risk of depression and addiction. Instead, speak with your doctor about the way you can reduce your panic attacks, and potentially get prescription medication for the issue.
Taking hold of your emotions and controlling them through looking at them reasonably can work for many people. A rational examination of those anxieties can deflate the fear. Try reminding yourself that feelings are subjective and do not have ultimate reign over your life. Come up with a short, effective mantra or affirmation you can repeat over and over to occupy your thoughts and help you relax.
Dealing with anxiety is far more difficult if you have to face it alone. Having a support system that includes helpful friends can make it easier to face and cope with the difficulties you are experiencing. Your friends want to be there for you, all you have to do is ask.
If a loved one experiences panic attacks, learn the symptoms that he or she often exhibits. This will allow you to see an attack coming and stay calm if an attack should happen while you are around. It is common to see things like shortness of breath, trouble swallowing, stomach problems, hot and cold flashes, and even shaking. You should always make sure this is not a heart attack before doing what you can to help the person through a panic attack.
Learn ways to distract your attention when you feel that a panic attack in imminent. Look at or examine something in the room, say a mantra or engage your mind with a puzzle or brainteaser. Try several activities until you find one that takes your focus off of the panicky feelings. The point is that your mind cannot focus on these other things and whip up a full-blown panic attack at the same time, so you can divert the attack, as long as you keep your mind distracted with something else.
Use the above advice to help you deal with anxiety and panic attacks. Doing this may help you ward off panic attacks entirely. If you do end up suffering from a panic attack, you can use the information presented to lower its intensity and make it last a shorter amount of time.
Read more about panic attacks in my Panic Attacks category