Are panic attacks affecting your quality of life? Then read on. You don’t have to unnecessarily suffer anymore. You can take control of your life by using some of the effective advice in the article below to start living a happier life today.
A therapist can help you find ways to deal with your panic attacks. There are several reviews on the Internet to help you find a local therapist.
One of the first steps in controlling panic attacks is to gain control over your breathing. If you can successfully gain control of rapid breathing, you will be able to control your anxiety and get the attack under control. By taking deep breaths, as if you are breathing into your stomach, you will be able to regain control.
A helpful way to manage your panic attacks is by speaking with a professional, such as a doctor or counselor. They are there to help you. Understanding that there are people who can guide and assist you with your anxiety can, in itself, lesson the severity of your panic attacks and have a calming influence on your mood.
As soon as you feel the panic start to set in, distract yourself. For example, you could sing one of your favorite songs, play a game on your cell phone or study your shoelaces. Do something to take your attention off of the stress and panic you are feeling. 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.
When you’re having a panic attack, try to stop, sit, and start 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.
When you are going through a panic attack, the worst thing to do is to let the symptoms get the better of you. Bend yourself to meet the attack instead of trying to stand against it, unyielding. Just pretend that the negative feelings are floating around your body rather than coursing through it. Most importantly, make sure to take control of your breathing. Breathe slowly and evenly for a count of 4 for both the inhalation and the exhalation. Eventually, the adrenalin will burn off, and you will feel yourself becoming more relaxed.
You should try to see a therapist, but you could even speak with one of your friends. Of course, a professional psychologist or counselor can diagnose causes and suggest effective treatments.
Sometimes when a panic attack comes on, the best approach is to just accept it. Try to find ways to treat your anxiety disorder. You should calmly accept the fact you’re having an attack instead of fighting and raising your anxiety levels.
A good tip for panic attack sufferers is to be aware of what your body is doing when you feel one coming on. Keep in mind that your nervous system has merely been over-stimulated, and you are going to be okay. This will put you in the right frame of mind and reduce the duration of the attack. Though it is dreadful to have a panic attack, this advice should take some of the fear out of the panic attack.
Be honest when it comes to your emotions. If you aren’t, panic attacks will be harder to prevent. Panic attack are often caused by irrational fears and emotions that become overwhelming. It is best to talk about things that are bothering you; talking it over with someone you trust is a great way to get it out.
Often, the fear of or anxiety about a panic attack is what brings on the attack. The only way to avoid this is by rejecting those thoughts and ones that are similar. By obsessing on previous attacks, you may start to feel panic creeping in. These thoughts are similar to trying to get a song out of your head. The more you think about something, the harder it is to rid yourself of those type of thoughts.
Analyzing your feelings and emotions at the beginning of a panic attack may lead to an increased ability to control them. Remember to tell yourself that these panic attacks are just feelings and they cannot literally do you any harm. Find a positive mantra, such as “I am alright”, and keep repeating it until it sinks in and you start to feel better.
Don’t become more anxious at the thought of a possible panic attack. You must understand that no harm will come to you, even though you may experience discomfort during the attack. Think of this when you are feeling calm. You can train your mind to ignore these feelings of fear, and focus on your real feelings.
Hopefully, this article has given you plenty of food for thought on how you can successfully fight back against panic attacks. You have the option to create a life free from panic attacks. These techniques can free you from the fear and anxiety of these attacks. You deserve to have an enjoyable life.