Panic attacks are an increasingly common occurrence, but that doesn’t make them any less frightening. The number of people who consult a doctor or take medication for the disorder have risen steadily in recent years. By following the tips below, you can try to make your panic attacks better.
It’s best to not fight the overwhelming sensations that occur during a panic attack because that can actually tend to make the intensity of them worse. The correct thing to do in this situation is to remind yourself that the panic attack will pass soon, and focus on breathing exercises or some other fun activity. Don’t fight against the attack, it will make it worse.
It is never bad advice to address other medical issues in an effort to control panic attack frequency. Often panic attacks are caused by other psychological disorders like generalized anxiety disorder and panic disorder. Once these underlying conditions are addressed, the frequency and intensity of the attacks will decrease.
If you have issues with anxiety or experience a lot of panic attacks, you should set a timer to go off every thirty minutes to ensure you take breaks to breathe and try to be calm. Stop what you are doing every thirty minutes or so, in order to relax, breathe deeply and stay off the panic attack track. This way, you can give your body more oxygen while refocusing. If you do this regularly, it will become a habit.
Always be aware of your feelings and emotions, so you can be alerted to the onset of a panic attack and stop it in its tracks. Write your thoughts prior to the attack in a journal. Review them weekly so you can understand what your triggers are and avoid them.
Self-medication is an extremely discouraged option during a serious panic attack. Treating the symptoms of panic with drugs and alcohol can increase the risk of depression and addiction. Consult with a professional about the best course of action.
Have them come over if they can and talk in person. This can aid you in feeling better before you know it.
Learning to breathe evenly is one of the keys to calming a panic attack. When concentrating on breathing, focus on breathing out more than breathing in. It is OK for you to inhale quickly and sharply as is common when panicking. However, what is most important to bring your breathing back under control, is for you to hold your breath and breathe out gradually in a steady manner.
If you can find a good therapist, you will have reliable help in handling your panic attacks. Online reviews are an excellent resource in helping you find a local therapist with a good reputation.
Tai Chi is quite helpful for those who suffer from panic attacks. You learn to channel your energy toward focusing on every part of your body, and each individual movement made. It’s a great way to learn to control your anxiety and prevent panic attacks.
Try to keep your mind and body busy with productive tasks when you feel the beginning of a panic attack. This will help you burn off that excess adrenaline, and will also give you the satisfaction of getting something positive done for your home.
Ironically, it is often the fear of a panic attack that causes the panic attack to occur. You need to stop thinking about what triggers your attacks and the worry associated with dealing with one. These thoughts can actually bring on an attack. This is like having someone tell you that you can’t think about cat food. After that, you’ll be a hungry cat all day, which is enough to bring on a panic attack by itself.
You can now see why this stressful medical condition is in need of many treatments and medications. While the basic symptoms may be consistent, the specifics of this condition often differ from one person to another. By following these tips, you could be able to treat your panic attacks.
Read more about panic attacks in my Panic Attacks category