Try to talk to the friend face to face. By talking to someone in person, you will start to feel better much more quickly.
Have you tried this technique? Did it end in success during the previous experience? If you did not conquer the panic attack last time, what can you do differently this time?
Do not ignore the signs of stress and deny you are having one as it could worsen the episode. It’s better to focus your attention elsewhere, particularly on something soothing like music or your breathing patterns. Fighting off an attack only focuses your attention on the attack.
If you are a slave to your computer screen, pick up a kneeling chair. There are often physical reasons that contribute to panic attacks, and kneeling chairs may just be the solution you need to correcting problems that are exacerbated by posture issues. It goes without saying that breathing better will be an immediately asset if you have a panic attack.
If you can concentrate hard enough to regulate your breathing, you will have an easier time overcoming feelings of acute anxiety. Concentrating on your breathing pattern will help you to distract yourself from the feelings brought on by the attack. Simultaneously, deep breathing helps by reducing your blood pressure and relaxing your body.
One good way to prevent panic attacks before they start is to be aware of your thought processes as they develop. Start a journal and track the thoughts and emotions that precede you having a panic attack. Review your journal weekly to get an understanding of what triggers the attacks, and what you can do to avoid them.
One excellent method for soothing panic attacks and reducing anxiety is to practice breathing exercises and meditation. To do this, take a total count of 10 deep breaths, in which you are mentally counting each inhalation and exhalation. Focusing on your breathing can distract you from negative thoughts and also improves brain function by providing more oxygen.
If panic attacks are seriously affecting your life, then it’s time to consult a doctor. People find various ways of dealing with anxiety related issues such as therapy, medication or relaxation techniques and you will need to discover what works best for you. Only your doctor can tell you what methods are likely to work for you.
Share your knowledge about panic attacks with others by writing about them. You can start an online blog, create a newsletter, or write an e-book. This will help you to build your sense of self and stop panic attacks in their tracks.
Take a look into getting some cognitive behavioral therapy for your panic attacks. This type of therapy has proven effective with many, there is no reason you can’t benefit too. Search your city to find practitioners that offer specialized treatment for panic and anxiety disorder. Be sure to look for accredited professionals with experience in this area.
Step back and take an objective, rational look at what you are feeling, and you may find you can bring your panic attack under control. If you start to feel an attack come on, do your best to focus on the fact that the feelings that you are experiencing cannot hurt you. Come up with a short, effective mantra or affirmation you can repeat over and over to occupy your thoughts and help you relax.
Panic attacks can often be frightening, but with patience and effort you can reduce the frequency and severity of attacks. Consult a healthcare professional for solid advice and guidelines for managing feelings of panic. Use the tips from this article, to help you get your panic attacks under control.
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