When you have a panic attack recognize it for what it is and do not try to fight the symptoms. Fighting the attack will only worsen the effects. You should tell yourself that the attack will go away shortly, and try a relaxation technique, such as listening to soft music or deep breathing. By fighting, you may extend or worsen the attack.
Staying in good health is one of the best ways to avoid panic attacks. Certain things, such as alcohol, cigarettes, tea and coffee, are known to cause anxiety, so they should be avoided. Sugar-filled, highly processed foods can make people jittery, leading to anxiety and panic attacks. Eight hours of sleep can also be beneficial, as a well-rested body is a healthy one. Improving your health could be the first step in eliminating a serious panic disorder.
To maximize the effectiveness of breathing exercises during your panic attack, pay more attention to how your exhale than how you inhale. Inhaling quickly is common during a panic attack. It is one of the classic symptoms. The key is to hold each breath, then breathe out slowly.
Finding a good therapist can work wonders on your panic attacks. Read reviews on the Internet to select the best professional available.
One method for reducing anxiety and preventing panic is to take deep breaths when you feel an attack coming on. Breathe in fully ten times, slowly counting out each time you inhale and exhale. This will oxygenate your brain and help you focus on something else.
Before you do anything, make sure that you pinpoint the signs that are causing your panic attacks. You are probably experiencing the same thing every time. Pay attention to how you feel, and learn to recognize these sensations. This will aid you in a big way.
Try to drive all hours of the day and night. Hop into your car and think of all the reasons why you just love to drive. Take the bull by the horn, so to speak, and face your fears in a positive way.
An excellent method of staying calm if you have panic attacks often is to set a timer for every thirty minutes in order to have breathing breaks. Set aside a few minutes to concentrate on taking some deep, relaxing breaths. This will be important for getting oxygen into your system and resetting your focus. If you do this often enough, in time it will become second nature.
When having a panic attack, your adrenaline levels increase significantly. Try cleaning or working around the house to use this, and take your mind off the attack. This will enable you to burn off the excess adrenaline, and it will also result in a cleaner home which always reduces stress.
Find a way to cool down. This can be easily accomplished with something like drinking water or holding ice against your body to cool down. This can serve as a shock to your body and reduce the emotional turmoil that you are generating so you can regain your control.
Drinking alcohol is a bad way of dealing with panic attacks. If you drink just once while having a panic attack, it can cause you to become dependent on the alcohol, and this will negatively affect your health. Drink water if you feel as though you are thirsty.
Try and learn behaviors and actions that work on a day by day basis to get you through panic attacks. Thin positively, stay in the now, and overwhelm your mind with happiness when the dark thoughts begin.
Honesty about your emotions is the best policy for fending off panic attacks. Panic attack are often caused by irrational fears and emotions that become overwhelming. When something is causing you anxiety, you need to be able to deal with these feelings in a prompt and relaxed manner.
Rationalizing their feelings helps a lot of people get panic attacks under control, or even cut them short entirely. If you are having a panic attack, focus on your feelings and know that they cannot physically hurt you. Talk to yourself in a positive manner, and keep it up until you get some relief.
Having a better understanding of how to develop a strategy to combat panic attacks, you should now be infused with confidence that will empower you to lead a more enjoyable life. For many people, anxiety and the panic attacks that can come with it are a very common occurrence. With the proper understanding and management, they don’t have to control your life.
Read more about panic attacks in my Panic Attacks category