Advice On How To Deal With Panic Attacks
No matter if you like it or not, panic attacks can effect anyone. Denying this truth will only put you in a worse position to deal with them yourself, or to help others. In order to truly understand panic attacks, you will want to read the expert advice provided in this article. Use music to calm yourself at the onset of a panic attack. Choose soothing music, and place your focus on the beat or lyrics. 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. A good therapist will be able to help you. Research online, ask friends in your area, and consult your regular doctor to find a good counselor that can help you with your panic attacks. Consider asking your local government if they have any sort of assistance, like free therapists, for people with low income who suffer from panic attacks. The government would like you to find a great job and pay them more income tax, so often they'll help you find someone to talk to. It is important to help someone who is having a panic attack to regain control of his or her breathing. Encourage the person to try their best to take deep breaths and to breathe slowly. This can help to lessen the intensity of the panic attack and make it pass more quickly than it would on its own. It's important that you don't panic too, as this will only aggravate the situation. Pretend you feel great when you have a panic attack.
Say out loud that whatever is bothering you is just fine. For example, "My heart is NOT fluttering! It's beating perfectly and smoothly and I am so thankful for that!" Rotate around your body and truly believe in the words you say and they'll come true in short order. During a panic attack, there are some things you should avoid doing because they can exacerbate the symptoms. Calling a friend is a good idea but don't discuss the panic attack, as this will only place your focus on your anxiety. Do not look in a mirror. You may increase the severity of your symptoms if you see the fear reflected on your face. Try not to sit down.
This restricts breathing and does nothing to occupy your mind. Try walking around or even doing light exercises. If you practice good posture, your anxiety problems may be alleviated. This is because when you sit or stand up straight, your chest is open, which allows you to breathe in a more relaxed fashion. This will help alleviate unnecessary tension in your body which can contribute to anxiety and panic. When you begin to feel an attack coming on, you should try to dis-empower the attack. Tell yourself over and over that your attacks have never caused any harm to you and panic attacks have never hurt any one else. Tell yourself that it does not mean anything at all. One good tactic to use while you are in the middle of a panic attack is to lower your gaze.
When our bodies enter a state of hysteria, our eyes are ultra-sensitive. This means that the lights and other things that we see can make things even worse than they are. Make a detailed schedule with everything you do daily listed within it, even including the simpler tasks. You may even benefit from timing how long it takes you to complete each task of the day so it can be added to your schedule properly. This lets you do hardcore preparation for your day before it even starts. Step back and take an objective, rational look at what you are feeling, and you may find you can bring your panic attack under control. If you are having a panic attack, focus on your feelings and know that they cannot physically hurt you. Find a positive mantra, such as "I am alright", and keep repeating it until it sinks in and you start to feel better. Mobile music devices are actually great tools to have handy during a panic attack.
Studies have repeatedly shown that happy music can help you to drown out your feelings of fear and panic. If you are alone, you can maximize the benefits of music by singing along to further distract yourself. When panic attacks start to be coupled with obsessive behaviors, like having to turn off a light three times to ensure that your child doesn't die, it's time to seek professional help. Obsessive-Compulsive Disorder affects millions of people and can be treated, but you have to get help as the first step to the cure. As a panic attack comes on, you should bring yourself to the here-and-now and focus on everything around you. Read the titles of the books on the shelf in your room, or count how many tiles are on the floor. Find something on which to focus, and really find the beauty in keeping your mind occupied to avoid that panic attack totally. If you suffer from panic attacks, it is important that you see a doctor or pyschiatrist. Even if you are against taking medications, a health professional may have other things that you can try in order to stop having panic attacks or at least lessen the symptoms you have when you get one. Identify the trigger for your panic attacks.
If you can identify what is causing your panic attacks, then you can avoid it. Unfortunately, this isn't as easy as it seems, especially when it's something that is unavoidable. If you know that you are going to find yourself in a situation that will bring on anxiety, breathe deeply, telling yourself that you know what is causing you to feel this way and it can't hurt you. Sometimes, acknowledging and accepting the cause will make it not as scary and you will be able to control the situation. To summarize, you know that anybody is susceptible to a panic attack. While some people might be at a greater risk than others, and the symptoms may differ, the methods for treatment will generally be the same across the board. Hopefully by reading this article, you will be able to help yourself or somebody else in need.