It can be unsettling and overwhelming to cope with a panic attack. Panic has deep, lasting effects on your life because it influences things as simple as going outside or spending time with loved ones. Employ some techniques that can help you control the situations that cause panic attacks.
Do not let fear of the attack increase your anxiety level. It can help to assuage your fear if you recognize that the attack cannot cause you physical harm. It helps to reflect on this fact even at times when you are composed and peaceful. With time, your mind can be trained to ignore the fear and pay attention to what you are really feeling.
Direct the fight and flight energy towards something else. You should direct the energy generated by your panic attack into something that can distract your mind from the negative effects of the attack. If you recognize the beginning of a panic attack, redirect your attention. If you focus the energy elsewhere, the panic attack will quickly pass you by.
Calm, measured breathing techniques are a great way to get through a panic attack. These techniques help you relieve tension, relax, decrease blood pressure and increase circulation.
Discover the reasons behind your panic attack. Once you figure out exactly what your problem is, deal with it immediately. Be sure to let them know that they are helping you out.
You can try deep breathing therapy, meditating or yoga. Relax in a warm bath or enjoy some herbal tea. Also, you could spend some time with family or friends, or simply let it all out by crying. Find what works and do it.
Avoid drinking alcohol if you have anxiety problems. Alcohol has a depressant effect, and it only make problems or worries worse. When a panic attack occurs in combination with it, a dangerous or fatal situation can occur. Also, if you’re taking medications to help with panic attacks, and mix alcohol, that combination can really hurt your body.
You need to maintain a good sleep schedule if you are prone to panic attacks. By being sleep deprived you are more likely to suffer an attack, and be less likely to rationally address it. Your goal should be to get eight good hours of sleep every night.
Sleep deprivation is a big catalyst for panic attacks. A sufficient amount of sleep makes you feel more invigorated and energized. By being better rested, you’ll be able to control emotions more effectively. If you feel that you have control over your emotions, there is less of a chance for you to feel overwhelmed and panicked.
You can try to work yourself out of a panic attack. Thoughts and feelings don’t necessarily have to determine behavior. In fact, do the opposite of what your negative feelings make you desire to do. Choosing how to act is in your control and it is always better to choose an action that is not influenced by your anxiety.
Research shows that panic attacks often occur in adults, in response to parenting styles they experienced when they were young. Burdening a child with unrealistic or exceedingly high expectations is one example of this. Make sure that you do not make the same mistakes with your children. You may very well be working to prevent a future victim of anxiety disorders and panic attacks.
It is important to figure out what kind of things you can do to help you relax when you start to feel that a panic attack is coming on. Become an expert in methods, such as yoga and meditation, so that when you feel anxiety start to turn into panic you will be quickly able to put them into action. Soon you will be able to lessen your attacks or prevent them altogether.
You can turn your head or roll it to stretch your neck, or stretch your face muscles. Stretch your back muscles by rolling your shoulders. Light stretching can help prevent a panic attack.
There are a variety of techniques for eliminating or reducing panic attacks. Keep in mind the negative influence thoughts have on panic attacks. This is within your reach. The hard work and effort it takes to treat your panic disorder is well worth it.
Read more about panic attacks in my Panic Attacks category