Panic attacks are an increasingly common occurrence, but that doesn’t make them any less frightening. The world’s need for effective treatments has never been higher. Follow these tips to learn how to handle panic attacks.
Focus very strongly on your exhalations when having a panic attack. This will help you to overcome them. It is quite normal during a panic attack for your inhaling to occur in short, quick bursts. You should, however, hold each breath longer than normal and let it out slowly.
Splash some water in your face to quell a panic attack when it is coming on. This water will send relaxing signals to your brain. Step into the restroom and splash water on your face briskly. Once the panic subsides, simply dry your face with a soft towel.
Going with the flow of a panic attack is often more effective than struggling with it. Try to find ways to treat your anxiety disorder. You absolutely must remain calm during a panic attack. Remaining calm can be accomplished by reminding yourself of the actual vs. conceived effects of serious anxiety, but fighting too hard can have the opposite effect.
Sometimes, just verbalizing your fears can help to minimize them and lessen an anxiety attack. Try reminding yourself that feelings are subjective and do not have ultimate reign over your life. Develop a positive phrase or mantra that you can repeat to yourself until it sinks in.
If your stress levels are rising, take the time to talk to an understanding person. They will be able to offer comforting words which will help you relax. Even better than just talking, a hug really helps. A caring touch brings with it a sense of calm and security.
Many people find that Tai Chi can help people who have panic attacks. Concentrating on your own movements helps you keep your mind occupied. Practicing these movements can rapidly ease your stress and may help avoid your panic attacks.
When feelings of panic start to creep in, turn on some relaxing music. Try to be calm and listen to a soothing song. Focusing on something will help you forget about your problems.
Control your emotions and thoughts during a panic attack to decrease its duration. The energy that you build when having a panic attack should be directed into something that will take your mind off what is happening. Try scrubbing out the bathtub, exercising, or playing your favorite activity. Using this energy positively can help the panic pass.
There’s no need to be serious all the time. Put on one of your favorite movies that gets you to laugh no matter how many times you watch it. Find things that make you laugh and keep them around for when you need a lift.
In many cases, the fear of panic attacks is what actually causes such an episode. Focus on something else, preferably a pleasant thought, or find a task that keeps you busy. Those thoughts can cause an attack itself. The underlying concept involves the power of suggestion in that simply letting the thought of panic attack enter your mind prevents you from pondering anything else.
Being socially isolated can make your panic attacks harder to deal with. The more you are around upbeat people you can talk to, the less you will have to deal with things alone. Stay in contact with loved ones as much as possible!
A counselor can also help you develop strategies to minimize the effects of a panic attack as well as the frequency of panic attacks. Trained counselors will be able to provide you with help and support. Simply having someone in your corner and there for you will reduce your level of anxiety and panic.
If you are in the middle of experiencing a panic attack, fighting against the feelings could only make matters a lot worse. Try helpful breathing techniques or relaxing music instead, and constantly remind yourself that the attack will pass. Fighting an attack may make it worse and make it last longer.
As you’ve read, there are a number of ways to deal with panic attacks. Treatments vary from person to person. While the basic symptoms may be consistent, the specifics of this condition often differ from one person to another. By following these tips, you will soon find your panic attacks improving.
Read more about panic attacks in my Panic Attacks category