Learning what causes panic attacks (and what does not) is very helpful in prevention. You can’t control them or prevent panic attacks if you don’t understand what is triggering them to begin with. This article should contain a few solutions you will find efficient in your situation.
Use music to calm yourself at the onset of a panic attack. Sit or lay down and just let the soft sounds wash over you. Let your mind focus on the words and the music instead of what is bothering you. Listening to music also distracts you from your bodily symptoms. Instead of worrying about your heart racing or your breathing feeling labored, you’re focusing on the music. This helps you calm down instead of spiraling further into panic.
Dip your chin to your chest and gently roll your head so your ear is over your shoulder, or make funny faces to reduce tension in your face. Move your shoulders and stretch your back. These simple movements can actually stop a panic attack in its tracks.
Getting some rest should take your stress away. Your mind will be uneasy if you do not get enough sleep. When this happens you are even more vulnerable to panic attacks. You should talk to your doctor if you experience any difficulty sleeping.
A lot of people are able to control panic attacks by knowing their feelings. For instance, when the panic attack begins, try to tell yourself that these are only feelings, and feelings cannot hurt you. Develop a mantra or a motto that brings you peace and use it when you feel you need extra reassurance.
Tell yourself that you have experienced these attacks before without anything bad happening. If at all possible, keep in mind that negative thoughts will only exacerbate the condition; find a place of peace within yourself and relax to the best of your ability.
Speak to a counselor for an effective way to cope with panic attacks. Trained counselors will be able to provide you with help and support. Just by knowing someone is out there that can help you with your problems can have a significant impact on your overall mood and lower panic attacks.
Be conscious of your how you are breathing when you are going through a panic attack. Rapid breathing should be slowed down to control any attack. Additionally, controlling your breathing will lessen the degree of intensity you experience with a panic attack. A good way to get control of a panic attack is to take some deep breaths.
If stress is starting to affect you, it’s critical to talk to somebody. They will be able to offer comforting words which will help you relax. A hug is also a good option because it releases endorphins and relaxes you. A caring touch brings with it a sense of calm and security.
Stay in tune with your feelings, this will help you determine when panic attacks start approaching, and you will be able to end them before they start. Notice what you are feeling prior to onset and write it down. Go over them each week in order to understand what triggers these attacks, so you can avoid them.
Panic attacks may be reduced by practicing sensible healthy habits. Common substances that can exacerbate anxiety include caffeine, tea, nicotine and alcohol. Choose healthy foods, and cut down on processed foods and sugary treats. Eight hours of sleep can also be beneficial, as a well-rested body is a healthy one. A greater overall health will make it less likely that you face recurring panic disorders.
Try walking yourself through your panic attack with pleasant, comforting dialogue and serene thoughts. Remember that this is only temporary. Concentrate on keeping your control.
There are many relaxation techniques that you can learn to diminish the frequency of panic attacks. Simply breathing and relaxing can prevent other attacks.
If you know someone who experiences panic attacks, learn the symptoms and how they are manifested. Then, you will recognize the symptoms early and be better equipped to calmly handle an attack when one happens. Difficulty breathing or swallowing, nausea, dizziness, trembling, and chills or sweating are just some of the common symptoms of a panic attack. Be aware of symptoms that may indicate heart attack or another serious medical problem before trying to help someone through a panic attack.
You need to keep the above tips in mind, and use them when necessary. It can help you avoid panic attacks entirely. If it does happen you will know how to deal with it, and it will be easier to manage.
Read more about panic attacks in my Panic Attacks category