It can be very disheartening when a panic attack descends upon you. If you are suffering from stress, it is probably affecting many areas of your life and you may feel trapped. However, this isn’t correct. Read this article to find out how you can take action and find an efficient treatment.
Learn to be aware of your emotions and body signals, so that you can recognize the symptoms of a panic attack prior to one occurring. Monitor your thoughts and feelings leading up to an attack and record them in writing. You can review your journal once a week, so that you can start to recognize what triggers an anxiety attack and avoid those feelings or situations.
Whenever you sense a panic attack brewing, do something to distract your mind immediately. Do anything that comes to mind: wash the dishes, do a crossword puzzle, watch a DVD. Do whatever you can to get your mind off of the feeling of panic. The point is that your mind cannot focus on these other things and whip up a full-blown panic attack at the same time, so you can divert the attack, as long as you keep your mind distracted with something else.
Write publicly about your panic attacks. You could begin writing a blog, e-book or just lead a speaking engagement that allows you to share your knowledge with others. Others who suffer from panic disorders may be able to give you some useful information.
Many people find that it is helpful to splash cool water on the face during a panic attack. The cool water will transmit a signal to the brain instructing you to regain a sense of calm and relaxation. Just stand over your sink, and splash the water onto your face. Then, gently dry your face with a soft cloth.
Allowing the symptoms of a panic attack to overwhelm you is the worst thing you can do. Instead of resisting the symptoms, allow them to happen and pass. Just pretend that the negative feelings are floating around your body rather than coursing through it. Focus strongly on practicing proper breathing techniques. Breathe slowly and evenly while trying to stay calm. You will feel relaxed after the adrenalin burns off.
Feeling isolated and alone can make it much harder to manage your anxiety. Your issues will not seem as bad if you have people you can turn to for help and support. That’s why you have friends to help you.
If you can concentrate hard enough to regulate your breathing, you will have an easier time overcoming feelings of acute anxiety. Deep breathing will address a number of important bodily aspects while you are overcoming your attack. Your mind is now focused elsewhere, blood pressure and pulse will be lowering, circulation will be increasing and tension will be leaving the body.
Sometimes worrying that you will have a panic attack can bring one on. It is best to avoid thinking about what causes your attacks and how difficult it is to deal with one. Following these thought processes will only end in a panic attack. One your attention is reported on what causes you stress, you will not be able to think of anything else.
There are several ways you can treat anxiety and panic attacks. Although it could take some time to discover a method that works for you, it’ll be well worth it when you find something that does work. If you consult with your doctor and follow the preceding tips, the effectiveness of your panic attack coping strategies will go through the roof