If you find yourself having a panic attack, you should try to stop whatever you are doing, find a place to sit, and remember to keep breathing. 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. Time your breathing to focus on something.
Different people suffer from panic attacks for different reasons. Any support group that you join will have experienced people who can help you work through your problems.
There is no such thing as failure when it comes to a panic attack! Learn something from your mistakes, and continue to look for new opportunities to effectively manage your condition.
Reinforce thoughts and actions that eliminate the panic attacks daily, instead of treating the attack itself. Keep your thoughts positive, stay in the present and think happy thought when dark thoughts begin to take hold.
You should schedule your time even down to brushing your teeth and combing your hair. You may consider timing each activity so that you can create a more accurate schedule. You will able to better tell what your day can bring and prepare yourself for it.
Adequate sleep can help you avoid more panic attacks. It is impossible for your mind to remain calm if your body has not gotten the rest it requires. If your thoughts are jumbled, you are more likely to have a panic attack. Seek professional help if you find that your sleeping is compromised to the extent that your anxiety becomes worse or panic attacks increase in number or severity.
If you are in the midst of a panic attack, take control of your emotions and actions to try to decrease the duration of the episode. Fighting against your fear is the most effective way to keep it under control at all times.
Keep an eye on your anxiety level, regularly checking in with yourself to see if your tension is rising. A key for preventing anxiety is to watch over it on your own. As you become more conscious of your changing levels of stress in response to different situations, it will help you better manage the anxiety you feel. Your heightened awareness can help you, because you can control the panic attack before it gets overwhelming.
If you suffer from panic attacks, cognitive behavioral therapy can be a big help. This type of professional treatment has been shown to be effective for many people, and may benefit you as well. Look for an experienced therapist who specializes in treating these attacks, and who is properly accredited.
As you have read, there are several techniques that you can employ to help you put an end to your panic attacks. You have the right to enjoy a life that is totally panic free. By using the tips we have offered, you will have a better understanding of panic attacks and can successfully reduce their occurrence.
Read more about panic attacks in my Panic Attacks category