Panic Attack Information That Is Sure To Help
Panic attacks are extremely difficult to deal with. So many things can cause a panic attack, no one has the same triggers. This can make crafting an individual treatment plan a pain. When you start to feel panicked, immediately distract yourself. Focus on some music, sing songs, even do some housework. Do anything possible to distract your mind from the anxiety and panic. This strategy can help to prevent a full attack and get you feeling calm again. After a panic attack, you will feel particularly anxious.
That is why it is important that immediately after your attack you try to relax your body in several ways. You should try to implement steady breathing and full breathing to help relax your body and steady your heart beat. 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. When having a panic attack it's a great time to play a game! Join in a competitive sport, or get out a deck of cards and play some solitaire. Choose something you're good at so that you can enjoy the good feelings of beating the house over and over again! Try to keep a routine in your life so that you can keep panic attacks away. If your life is simple, predictable, and manageable, you'll find that less things get you irritated or worried. If you know what's coming you can handle it when it gets there, so plan it out! Relaxing during a panic attack is imperative if you want to decrease its duration.
Channeling your attention to something else can often help lessen the intensity of a panic attack. Playing soothing music and trying to sing the lyrics will take your mind off of the attack and help steady your breathing. If you live with someone who suffers from panic attacks, it's important for you to know what to do to help that person during an attack. A panic attack can resemble a heart attack or other medical emergency, so it's important to remain calm and make sure the person doesn't need medical attention. If something in the surroundings triggered the attack, lead the person to another location. However, do not try to hold or restrain him. Talk to him reassuringly, but do not dismiss his fears or tell him that there's nothing to worry about.
Try to keep him moving or get him to breathe into a paper bag. Even if he doesn't respond to your questioning, your presence will be enough to help him soon relax, as long as you remain calm and soothing. Thinking about having a panic attack triggers anxiety. Stop focusing on the triggers for your attacks or events that might lead to one. By obsessing on previous attacks, you may start to feel panic creeping in. This is like having someone tell you that you can't think about cat food. After that, you'll be a hungry cat all day, which is enough to bring on a panic attack by itself. Stay conscious of your feelings, so you can predict when a panic attack is coming on and stop it before it even starts.
Take note of the thoughts that you have just prior to an attack and record them in a diary or journal. Review and take note of which behaviors, thoughts and treatments make your panic attacks less severe and not as long lasting. If you are a user of marijuana and want have less panic attacks, you need to stop ingesting it. Marijuana is known to produce feelings of paranoia and many users have noted they experience panic attacks frequently. Marijuana can stay in your system for over 30 days so you need to stop now. Try to eat as often as possible if you suffer from panic attacks so that you never feel hungry. The more your stomach growls, the more likely you are to eat something unhealthy which can lead to chemical imbalances in your blood and, ultimately, a panic attack. Eat healthy meals at least 5 times a day to stay balanced. Have you done it before? Did it work before? If you weren't, do you know what you need to change to make it work this time? While the symptoms of a panic attack often mirror those of real life health conditions which can be life-threatening, they're not really going to cause you anything more than a few minutes of discomfort.
Remember that last time you had a panic attack you survived, and that this time you'll come out of it fine, too. An ounce of prevention is more effective than a pound of cure, and that applies to panic attack sufferers, too. The anxiety that leads up to a panic attack can be just as or more uncomfortable as the attack itself, so don't allow yourself to travel down that path at all! Try to focus on thoughts and actions that make your panic attacks go away, instead of just learning about how to treat an attack. Learn to redirect your thoughts, think positively and flood you mind with happy recollections when you feel the anxieties creeping in. If you are more social, it could lead to a reduction in panic attacks. Consider becoming a volunteer to children or elderly people. Playing with kids is fun and helps you to burn off excess energy. Seniors are great companions as well and would love the extra company.
These types of activities can make your life feel more purposeful and give you a reason to get going in the morning. AS a person dealing with chronic panic attacks, you are aware of the signs that precede an oncoming attack. It can be hard to treat one if you don't know why they occur, or how you can stop one in its tracks.