Attacking Panic Attacks
For people that experience panic attacks, it can be a very frightening experience. They often feel there's very little that can be done to prevent it. Even thought there is no cure for a panic attack, there are many steps you can take which will help you cope and ease the symptoms of an attack. Keep reading this article for ideas to learn how you can manage your panic attacks and gain control of your life. Try to look at what is happening to you during a panic attack and focus on reality. Either speak out loud or grab a pen and paper and start to clinically describe the situation at hand. Don't look at anything that is fear-related as it's probably not real anyway.
Just focus on your body. It's a scary thing to see your child having a panic attack. The first thing that you should do is to try to get them to slow their breathing down. Many anxiety attacks consist of rapid breathing. You child may not be able to gain their composure without the help of your guidance. Some people experience panic attacks while driving or riding in a car. Should this happen to you, opening the car windows a bit for some fresh air on your face should help. If it's summertime, crank the air conditioning for a bit which should cool your head and calm your nerves.
If you are flying, open the overhead fan all the way to cool yourself and calm down. A great way to deal with panic attacks is to talk to a counselor. These are highly trained professionals who know how to help. Simply knowing that someone understands what you are going through can really help your mood and lessen your panic attacks. When you have a panic attack sit down and figure out how it's making you feel at the moment. On a scale from one to ten to rate your feelings. Wait for a while and then rate your anxiety again. Continue until your anxiety is back to a 0. If you know someone prone to panic attacks, try and be a mindful of situations that you know may trigger an attack and avoid them.
If you sense your friend or loved one is about to go into a panicked stage, speak in calm tones and distract them while you casually remove them from the situation. Say NO to your panic attack! When it gives you a negative thought, say NO! When it makes your heart flutter, say NO! Just keep saying NO until the feelings pass and the physical symptoms subside. If you never say "yes" or "okay" you'll find that your attacks pass really quickly. Reducing the stress in your life can help to decrease the frequency or severity of your panic attacks. Stress stimulates the production of adrenalin and is often directly related to a panic attack. While some stress factors are uncontrollable, others can be managed, reduced or eliminated by your actions. For example, if you lead a busy lifestyle and have little free time in which to relax, learn how to say no to people who need favors or bosses who constantly want you to work overtime. Be polite yet assertive.
Put your health before the needs of others for a change. It's not being selfish " it's being smart. Do your best to limit the amount of stimuli that you are dealing with at any given time. Your brain can only process a certain amount of information and when you try to do multiple tasks or deal with too many situations at once you will create an overload that causes an attack. Having a panic support group in place is an effective way to calm yourself, but remember not to focus on your anxiety when you turn to them. Instead, warn them in advance that you might call them during an attack, and advise them to act natural and discuss something pleasant to distract you from the panic attack. 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. Think through the worrisome thoughts that go through your head during a panic attack one by one.
Consider why you feel that way, whether or not it's rational, and how you can solve the problem you face. As you start to go through your thoughts you'll find that many will disappear and your attack will come to an end. Sometimes eating or drinking something healthy is an effective way to divert yourself from an oncoming panic attack. Fruit and cold water are especially good choices. In fact, many people also recommend splashing cold water on your face not only to distract yourself but also to slow your heart rate. Learn to accept your feelings when you feel stressed, even if they seem negative. It is important to remember that those feelings will not, in fact, bring you any harm and they may provide clues as to the origins of your deepest anxiety. Understand your feelings and you will gain knowledge from them. Learn more about cognitive behavioral therapy to help cope with panic attacks.
Treatments with a licensed professional have been proven time and time again to provide a real benefit to those suffering from panic attacks. You can find practitioners in your area by doing an online search. Make sure you look for one who is an experienced and accredited specialist and who specializes in treating anxiety disorders and panic disorder. Panic attacks do not have to control your life. Finding different ways to treat a panic attack can help you minimize the anxiety of having one and in many cases avoid one. By following the simple steps mentioned, you can learn to manage your panic attacks and gain control of your life.