It is extremely important to recognize the situations and events that cause your panic attacks. If you know your triggers, you will be better able to avoid them. Here are some tips to help you get through your panic attacks, and some ways to keep them at bay. There is no reason that you have to experience another panic attack.
Try a yoga class, using deep breathing exercises, or practice meditation. Have a soothing cup of tea or enjoy soaking in the bath. Find someone to snuggle with or just cry. Do whatever works best for you!
If you can concentrate hard enough to regulate your breathing, you will have an easier time overcoming feelings of acute anxiety. Deep breathing has a variety of positive side-effects like slowed pulse, lowered blood pressure, eased muscle tension and increased circulation. It will go far in relieving a panic attack by keeping your mind occupied and put you in a state of increased relaxation.
Identifying the symptoms of your specific panic attacks is the first step to ridding yourself of them. Once you’ve figured out what triggers your attacks, you will have the ability to identify the symptoms of an oncoming attack. Knowing when an attack will happen is useful.
Stay conscious of your feelings, so you can predict when a panic attack is coming on and stop it before it even starts. Monitor your thoughts and feelings leading up to an attack and record them in writing. Look over your journal frequently and identify any possible triggers, so that the next time a trigger occurs you will be prepared to divert your attention away from the troublesome trigger, and possibly avoid the panic attack altogether.
This concept of their panic being imaginary is entirely false! Panic attacks are real and cause pain to many. Help the person suffering with a panic attack by listening with compassion. If you are empathetic, it becomes easier for the other person to avoid a full-blown attack.
Here is a tip for calming panic attacks and stopping the racing thoughts that accompany them. Accept your feelings, even the negative ones. Realize that feelings cannot harm you, and they may even lead you to the root cause of your anxiety. Accept them and you will be on the path to enlightenment.
If you are in the middle of a panic attack, try splashing your face with water. The jolt immediately instructs your brain to relax, regulate and recover. Simply lean over the sink and splash your face with cool water. Afterwards, just dry it off.
Many therapists offer pricing plans that operate on a sliding scale. This will allow you to receive treatment and you’ll be charged based on how much money you make, and not a flat rate, making it more affordable.
Being overly serious and anxiously concerned only increases the likelihood of a panic attack. Consider reading The Onion or watching some Leslie Nielsen movie. Try to spend time with any media that gives you a good sense of humor and is able to lighten your mood.
You have to get plenty of sleep, if you are prone to panic attacks. Not only can you not getting enough sleep lead to more attacks happening, if you are over-tired you are less able to cope emotionally with them when they do. Try to get your eight hours of sleep each night.
Have you never gotten past a panic attack? You are in full control over the emotions that you have.
You may be able to decrease the frequency of your panic attacks if you deal with other medical issues. Sometimes other conditions like generalized anxiety disorder can be the actual cause of your panic attacks. The panic attacks will often disappear with effective medical treatment of these primary conditions.
During the onset of an attack, don’t fight it in a strenuous way as this could exacerbate the condition. As an alternative, think about how things will be better soon, and work on a slow breathing technique. You can also turn your attention to some music or another activity that you like. Resisting an attack by fighting against the sensations can make it more difficult to get through and get over.
Finding out what causes your panic attacks is crucial. This article contained information that will help you to better understand what triggers a panic attack. When you start to feel anxious, you must work to maintain control of your emotions and responses.
Read more about panic attacks in my Panic Attacks category