How To Help Someone Who Is Having A Panic Attack
Many people believe that panic attacks are something that cannot be controlled, but this is far from the truth. With an open mind and the proper education, you can have your panic attacks under control in no time. Read the following article to get the education on panic attacks that you need. Participating in deep breathing a few times a day can help keep your body relaxed and free from panic attacks. Start by breathing through your nose to your stomach on a slow count of four, and then breathe out through your mouth for four. Increase to five, six, and beyond as you can. Deal with your panic attacks by seeing a great therapist. Find therapist reviews online to help you make a sensible choice of a counselor near you. 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. Regulating the food you eat can help you to cut back on the panic attacks that you have. You should not eat overly processed foods as they can cause your blood sugar to spike. Keeping your blood sugar at stable levels can help to decrease the amount of panic attacks that you experience. To cut down on the amount of stress that someone feels they should increase the amount of exercise that they do. Stress is one of the leading causes of panic attacks.
If someone can rid their lives of stress, they will be able to have less panic attacks and enjoy their lives more. When you're having a panic attack you should try to play the opposites game. If you feel like running, stand still. If you feel like crying, start to laugh, Continue to do the opposite of the actions you feel you should be doing and your body will start to relax and get over the attack. One way to help relax your mind and your body is to listen to your favorite music very loudly and sing along. This will help you relax and occupies your mind. Additionally, singing a melody that you are particularly fond of loudly will make you a bit happier in time. Breathe properly when having a panic attack. Breathing in the correct way will help you to control a panic attack.
First, inhale through your nose for about two seconds. Next, exhale through your mouth for approximately four seconds. Repeat these actions for at least one minute, all the time thinking positive and calming thoughts. 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. Having a panic attack can be very overwhelming and it is essential that you get a grip on the situation as quickly as you can. You need to take the time to figure out a relaxation technique that is effective for you. Some people listen to calming music while others have to think about anything other than them to stop their panic attack. If you are able, try to take a walk when you feel a panic attack coming on.
This helps you to burn off the excess adrenaline your body produces when you panic, and it can remove you from the situation that brought on the attack in the first place. Fear is a defense mechanism, so we should not only accept that it's good to have fear, but acknowledge that we're happy our brain is trying to protect us when we have a panic attack. The key is to let our minds know that what it fears isn't really out to hurt us, but thanks for trying. Drive as much as possible. Do what it takes to make your car a place of secure refuge with your favorite music, hang something you love on the rear view mirror and think of your car as relaxing place. By facing your fears, you will be better able to overcome them! 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. A key to dealing with panic attacks is patience.
You must have patience that the attack will end, and that you will find techniques which can help you to avoid the panic attacks entirely. You'll figure out your triggers and then strategies to avoid them. It's just about identifying triggers, formulating a plan, putting in the effort and waiting for your plan to work. Is there something that you know that you can teach others? A great way to beat anxiety and say "No thanks!" to panic attacks is to occupy your time, and there's no better way to do that than helping others grow as a person. Teach dance or art, become a math tutor or a cooking instructor, just share your knowledge with others and enjoy the confidence it brings you! When you feel a panic attack coming on, the most important thing to remember is learning to control your breathing. Panic can cause rapid breathing that can make you hyperventilate and increase your symptoms. Try breathing into your cupped hands to avoid taking in too much oxygen.
Relax and take slow, deep breaths to lessen your symptoms. As was stated in the beginning of this article, panic attacks can be controlled, contrary to what most people believe. Using the advice that this article has provided to you, will help you get your panic attacks under control, thus, allowing you to lead a more enjoyable and worry-free life.