Do you want the inside information on managing and preventing panic attacks? Since you’re reading this article, you probably suffer from panic attacks or know someone who has them. Read this article to understand panic attacks better so you can get rid of them for good.
You can take control and work your way out of your panic attack by taking deliberate actions. What you are thinking and feeling do not have to determine what you actually do. Understand what emotions are being caused by the attack and react in a completely opposite manner. Keep in mind that going against your feelings is the best thing to do.
Do not let fear of the attack increase your anxiety level. Once you realize that you can control your reaction, you can begin relaxing and not escalate it. Tell yourself this during relaxed periods, and keep reminding yourself of this. During a panic attack, try to ignore your fearful thoughts and emotions, and concentrate on your true feelings.
To overcome a panic attack quickly, try to gain control over what you are doing. Resisting your fear can help you control your panic attacks.
Sometimes worrying that you will have a panic attack can bring one on. Do not focus on the things that you know trigger your attacks or this may cause the feelings to arise that are associated with those triggers. The thoughts alone can be the catalyst to start a full-blown panic attack! This compares to being told to not think of a particular word and then you think of it more than ever.
One excellent method for soothing panic attacks and reducing anxiety is to practice breathing exercises and meditation. Take 10 full deep breaths and count out each inhale and exhale. This will channel better oxygen flow into your brain so you can think more clearly, and it will also distract you from your bad feelings during the attack.
There are panic support groups that could help you. Other sufferers in the support group will be able to share their techniques for coping, and these may well work for you also.
Ask your friend if they can meet you to talk in person. Having some company will help you feel safer.
Whenever you sense a panic attack brewing, do something to distract your mind immediately. For example, you could sing one of your favorite songs, play a game on your cell phone or study your shoelaces. Do whatever you can to get your mind off of the feeling of panic. Doing these things can help prevent a complete panic attack, and help you recover more quickly.
When you feel a panic attack coming, you should stop what you’re doing, sit down, and breathe. Use your nose to inhale so that your abdomen rises for a count of five, and then exhale through your mouth for another count of five. Repeat this breathing exercise ten times and you should begin to feel better.
Just about anyone can get past a panic attack by using concentrated breathing. Breathing deeply and slowly helps by keeping you relaxed and focused and by increasing circulation, slowing your pulse and lowering your blood pressure, making your body less tense.
Avoid using alcohol if you are known to be predisposed to panic attacks. Alcohol will bring your mood down because it is a depressant. Alcohol can turn a panic attack into a dangerous or even life-threatening event. Also, if you take medication to control panic attacks and you drink alcohol, the combined effect can cause undesirable side effects.
Controlling other medical conditions may be what you need in order to reduce the number of panic attacks you have. Panic attacks can be the cause of an underlying condition that you may have. If you can treat these conditions properly, your panic attacks will disappear.
If you have been seeking excellent information about managing panic attacks, it is our sincere hope that this article has been of assistance to you. While panic attacks can be frightening, the knowledge you’ve gained can help you to start conquering that fear today. Keeping your mind and body healthy will depend on how you handle your panic attacks and the outcome thereafter.
Read more about panic attacks in my Panic Attacks category