Panic attacks can truly bring down the quality of your life by giving you low self-confidence which influences the decisions you make. Gaining the power to control your panic is crucial. The advice in this article will teach you how to control panic attacks, and finally get your life back.
If you are in the midst of a panic attack, take control of your emotions and actions to try to decrease the duration of the episode. To be free from the panic you feel, fighting the feeling with your own free choice is the best way.
Panic Attack
If you can control your breathing and slow the rate down, it’s possible to deal with your panic attack. The intensity of a panic attack can be ameliorated if you wrest control of your breathing away from the attack. A good way to get control of a panic attack is to take some deep breaths.
Talking with a counselor or other mental health professional can be helpful when coping with panic attacks. This person’s job is to assist you in dealing with problems. If therapy doesn’t relieve your panic disorder, a psychiatrist can also prescribe medication.
As soon as you feel the panic start to set in, distract yourself. Do anything that comes to mind: wash the dishes, do a crossword puzzle, watch a DVD. Do whatever it takes to distract yourself from the panic. Doing this can prevent a full blown attack and help you feel better sooner.
It is extremely important that you keep your symptoms from overwhelming you when a panic attack strikes. Don’t add stress to the experience by trying to fight it, but rather try to focus on something more relaxing. Try to visualize the panic sensations leaving your body. Most of all, however, focus on the way you are breathing. Make sure you take slow, deep breaths as a means of remaining calm. Eventually, the adrenalin will burn off, and you will feel yourself becoming more relaxed.
A very useful tip to remember when experiencing a panic attack is to try to be cognitive of your environment and what is going on in it. Even though your symptoms may seem extreme, try to remember that they are nothing more than a result of your nervous system experiencing an overload of stimulation, and that they cannot physically harm you. An episode will end sooner if you keep this in mind to retain a healthy perspective on the matter. Panic attacks are in no way positive, and this advice isn’t trying to downgrade that, but by changing the way you think, it can help negate some of your panic.
If you sense an impending panic attack, try and find somebody to talk with, if at all possible. When you talk to someone who can offer comfort, it well help you to calm down and relax. If the person is a close friend, offer up a hug or hold their hand for a moment. A caring touch brings with it a sense of calm and security.
Panic Attack
To make your breathing exercises as effective as possible during a panic attack, it is important to focus more on your exhalations than your inhalations. It is quite normal during a panic attack for your inhaling to occur in short, quick bursts. The most important thing is to hold every breath and slowly exhale.
It’s possible to divert a panic attack. Your feelings and your thoughts should not determine your actions. So act in ways which are the complete opposite of what your negative feelings are telling you to do. It’s important to understand that your decision making process is altered during an attack and your emotions shouldn’t always be obeyed immediately.
Stay in tune with your feelings, this will help you determine when panic attacks start approaching, and you will be able to end them before they start. Keep a journal and write down your mood and any specific thoughts that happen before your panic attacks. Review your writings on a weekly basis, and try to look for specific triggers that caused attacks. This can help you to avoid those triggers in the future.
Deep breathing exercises and meditation are helpful in controlling panic and anxiety attacks. Breathe deeply while you count your inhalations and exhalations for a total count of 10. This will help increase the oxygen flow to your brain, allowing you to focus more effectively. It will also help you to transfer your attention to something other than the stressful situation at hand.
One way to bring a panic attack under control and calm your mind, is to make peace with what you are experiencing, even the negative feelings and thoughts. These feelings will not hurt you and may benefit you in identifying the causes of your root anxiety. If you can learn to accept your thoughts, you’ll have learned a lot about yourself in the process.
Armed with the information in this article, you can now manage a panic attack, get your confidence back, and start to enjoy life once again. Although anxiety and panic attacks affect numerous people, using proper coping tools can significantly lessen their impact on your life.
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