Panic attacks can take a lot out of a person. Here are some ways you can deal with your panic attacks and then deal with your stress in an appropriate manner.
Try to find panic attack support groups around you online. You will be able to meet new people that share a common experience, as well as share coping tips and techniques. It helps to have people around you that understand and support what you are going through.
Do the exact opposite of what your body is telling you when you have a panic attack. The more you refuse to give in to your fear, fighting whatever it tells you to do, the less likely your anxiety is to return.
Proper relaxation and breathing techniques can help with panic attacks. You should research them if you are subject to having panic attacks. By learning how to relax and breath in an open manner, will help you take control of any panic attacks.
Isolating yourself will only exacerbate the feelings that lead to panic attacks. Dealing with panic attacks is easier when you have the support of others around you who understand and can assist you in dealing with the issues that cause your attacks. Friends and loved ones are always there for you.
If you feel as though you are going to have a panic attack, think about something else. Focus on the sky, recite a poem or think of a math problem to solve. Find a way to think about anything other than the sensation of panic. This distraction technique can help you to feel better and can often prevent an intense, prolonged panic attack.
You can seek advice from friends or family, but the best results may come from a professional counselor. A counselor can work with you to determine the cause of your attacks and advise you of the best ways of coping with them.
Going with the flow of a panic attack is often more effective than struggling with it. As an alternative to dwelling on the uneasiness, work on reminding yourself that the situation is only temporary. Consciously trying to fight symptoms can actually make them worse, while just going with the flow can make them go away more quickly.
You can go through an attack quickly if you focus on positive thoughts. Stay focused on the fact that the attack will pass. Losing control is not going to happen, so remind yourself of that.
Keep telling yourself that this is nothing new to you and that you can handle it, like you have done in the past. Try to relax by taking deep breaths.
If stress is starting to affect you, it’s critical to talk to somebody. It can relax you to have a little sympathetic talk with a friend. A hug is also a good option because it releases endorphins and relaxes you. The human touch can be consoling, and it has positive effects in calming you down and making you feel secure.
Figuring out what triggers an attack is a good step in handling it. For example, maybe you are nervous about talking to someone because they upset you; if you worry about it enough, it could cause a panic attack. It is better to not try to bottle this up and have a conversation about it before you trigger an attack.
Always be honest with yourself about the emotions you are experiencing. This will avoid panic attacks. Many people have panic attacks when their emotions become too much for them to handle. Sometimes it helps to talk to someone about these feelings when they start to arise; this can lessen the possible anxiety in a situation.
Share your knowledge about panic attacks with others by writing about them. You could start your own blog, write articles for health magazines or e-zines, or even write a book. Passing this knowledge on to others will solidify your own progress and help you overcome panic attacks permanently.
Many people have had success at controlling or ending panic attacks by rationalizing their thoughts. It can help to focus on the reasoning that your fears are based on feelings and you can change the way that you feel about things. Find a positive mantra, such as “I am alright”, and keep repeating it until it sinks in and you start to feel better.
Although panic attacks are often debilitating, all it takes to be free of them is a little patience and effort. Ask your doctor the things you can do to treat your symptoms the safe way. Try using the previous tips to help get rid of your panic attacks.