A panic disorder can quickly become a handicap, and is becoming more common. There is an increasing need for medical interventions that are effective. By following the tips below, you can try to make your panic attacks better.
Make sure you reinforce the ideals that keep anxiety and panic away on a daily basis, rather than trying to fight the attacks when they occur. Do your best to think positively and keep your thoughts in real time when you feel that you have an attack coming on.
Practicing deep breathing techniques when you feel the beginning of a panic attack will relax your muscles and make you calmer. Methods including meditation and yoga when not feeling panicked will help you practice what to do when an attack happens.
A counselor can also help you develop strategies to minimize the effects of a panic attack as well as the frequency of panic attacks. That is the purpose of their job. Knowing that someone is there to help you can have immense effects on your mood and decrease your occurrences of panic attacks.
Even though your feelings may seem intense, try not to let a panic attack overwhelm you. Instead of resisting the symptoms, allow them to happen and pass. Visualize the sensations flooding around and then away from you in a detached way. Focus on controlling your breath above all else. Breath in and then exhale slowly, as a way to stay calm. At some point you will start to burn off the adrenaline and that will lead to you relaxing more.
If possible, try and get to the root of your feelings of anxiety that lead to a panic attack. Dealing with your problems immediately head-on can help to curb panic attacks, caused by allowing problems to fester, until they get the better of you. Facing your fears and sharing them helps to alleviate them.
If you start to feel the symptoms of a panic attack developing, do something relaxing, such as listening to music. Sit quietly and listen to soft, calming songs and try to focus on the lyrics. Focusing on something will help you forget about your problems.
The “fight or flight” response that you produce during a panic attack should be directed at something else. This energy created by the panic attack can be used on something else and help keep your mind off of what is happening. You could do a thorough house cleaning or try working out. If you channel your energy into something productive, your feelings will pass quickly.
The ADAA is a great resource you can turn to if you have an anxiety disorder. This non-profit will help you understand the causes of anxiety disorders, as well as the state of the art in treatment modalities. This organization may be able to help.
If possible, have him or her come to your home to speak to you in person. This can help you to feel better quickly.
If you follow a healthy lifestyle, it will lessen the chances of having panic attacks. Though it is sometimes difficult to do, try cutting down on things like caffeine, nicotine and alcohol in order to relieve anxiety that leads to panic attacks. Consume nutritious foods. Stay away from highly-processed foods and foods that contain lots of sugar. Make sure you get enough sleep in order for your body to function properly. You are less prone to panic attacks when your body is functioning at optimum levels.
If you suffer from panic attacks, you should identify whether there are certain events, such as driving on a highway, or specific symptoms, such as sweating, that occur before you experience a panic attack. If you are aware of the warning signs, then you will be forewarned when a panic attack is accumulating and ready to strike. This will help immensely.
As you can see, panic attacks can be controlled using a variety of treatments. While the symptoms of a panic attack are similar, each person who experiences an attack does so in their own way. With the help of these useful tips, you can begin to find relief, and possibly permanent solutions, for the anxiety problems you face.
Read more about panic attacks in my Panic Attacks category