Learning how to deal with panic attacks isn’t an easy thing to do. An attack can be triggered by any number of things, with varying symptoms, depending on the person. This can make finding relief for the individual sufferer hard.
See if your friend can come and talk to you face to face. This may help you feel better quickly.
If you find yourself in the midst of a panic attack, stop what you are doing, sit down, and focus on your breathing. Breathe deeply in through the nose to extend your stomach, count to five, and then breathe out through the mouth, once again counting to five. After ten repetitions, you should feel significantly better.
A child who has regular panic attacks should be talked to with concern. This is a clue that they may be dealing with something very distressing and they need to talk it over with someone. Always be open and honest with your child.
Don’t let your anxiety control your actions. Instead of putting your attention on the panic attack and the feelings associated with it, focus on how the feelings will soon pass. Working to end the panic attack will likely only increase your stress and be more upsetting to you than helpful. The best thing you can do is stay calm and think about positive things as much as you can.
Regardless of the time of day, go for a drive. Even if you don’t go anywhere, just sit in your vehicle and think positively. This could help you to come face-to-face with your fears.
Try some head rolls or facial exercises. Stretch and soothe the muscle tension right out of your shoulders and back. This will prevent the panic attack just in time, before it actually gets started.
People of all kinds, working with very different problems in life, suffer from panic attacks. Other sufferers in the support group will be able to share their techniques for coping, and these may well work for you also.
When panic attacks start to interfere with your functioning or reduce your quality of life, you need to speak with a trained professional to formulate an appropriate plan of action. There are many different types of treatments for panic attacks, including breathing techniques, medication or psychotherapy. A doctor can guide you toward the right treatment plan for you specifically.
You must daily keep in mind those tasks and actions that help you to stay calm and free of panic attacks, not trying to treat each individual attack. Stay positive, and if you start thinking dark thoughts, flood your mind with thoughts of the things that make you happy.
Cool yourself down. There are several ways you could approach this such as ice packs applied to bare skin or drinking a large glass of iced water. A drop in temperature will be a minor shock to your system that makes your subconscious focus on acclimating to the change, freeing your conscious mind to focus and regain control.
Solicit help from others who understand your condition. Having a support system that includes helpful friends can make it easier to face and cope with the difficulties you are experiencing. Your friends and loved ones can help give you the support you need.
By positive thinking and relaxing thoughts, you can work your way through any panic attack. The attack will not last forever. Also try to exude confidence and be in control.
Because you are used to dealing with panic attacks, you know your triggers. The biggest issue for you is that you may not know why or how to stop them quickly.