When you suffer from panic attacks, they are both terrifying and exhausting. Panic has deep, lasting effects on your life because it influences things as simple as going outside or spending time with loved ones. Here are some ideas that will help you get panic under control.
When feelings of panic start to creep in, turn on some relaxing music. Sit or lay down and just let the soft sounds wash over you. Let your mind focus on the words and the music instead of what is bothering you. When you turn your mind to things other than what is causing the panic to rise, you will be able to let your body calm and move away from the attack.
Slowing down your breathing is a big part of bringing a panic attack under control. Breathing plays a big role in panic attacks, and noticing and controlling your breathing can cut down on the severity of the attack. Deep rhythmic breathing is very effective in reducing the bad feelings and regaining control.
An effective way of dealing with your panic attacks is by seeking professional help. They are there to help you. When you have someone who can provide you with support, it can lift your overall mood and your panic attacks may occur less frequently.
When you feel a panic attack coming, you should stop what you’re doing, sit down, and breathe. Inhale slowly to a count of five. Watch as your stomach rises. Now exhale slowly out your mouth, also to a count of five. Continue these deep breathing exercises for ten reps to stave off a panic attack.
Don’t let the panic attack overwhelm you. Work through the panic attack instead of fighting it. Disconnect yourself from the feelings of anxiety and panic, and try to observe them as if at a distance. Most importantly, keep breathing deeply. Take slow even breaths, and try to remain calm. With a little time, your excitement level will dissipate and your body will relax.
If it is possible at all, get them to come by and sit with you for a while. This can aid you in feeling better before you know it.
Use positive self affirmations and reassuring images to talk yourself out of an oncoming panic attacks. The attack will not last forever. Keep yourself calm enough to stay in control.
Remind yourself that this is nothing that you have not encountered previously and that you will survive it intact. Relax, then look for ways to avoid unnecessary anxiety and potential triggers.
When a panic attack is happening to you, focus on what real things you can tell are happening to you. You have to tell yourself that nothing bad is going to happen; that your nervous system is just a little bit over-stimulated for now. By doing this it will help keep perspective of the episode, which should lead to a faster resolution. 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.
Keep a very close eye on your anxiety levels. When it comes to your anxiety and stress, you need to be your own best advocate. This self-awareness may afford you the advantage of preempting attacks by enacting control as you sense anxiety rising. If you do suffer a panic attack, the increased awareness will help you end it more quickly.
Talk yourself out of panic attacks. Thoughts and feelings don’t necessarily have to determine behavior. When you are having negative thoughts, do the opposite of what they are guiding you to do! Stay positive! You need to understand that feeling one way and choosing to act another is the right cause of action.
You must be able to identify your specific triggers for panic attacks. A panic attack can be triggered from someone else who has made you upset, when you talk to them you could get so nervous an attack might happen. Discussing your feelings in a constructive manner can break down distressing factors into manageable ways of avoiding what is causing your panic to begin with.
Always be aware of your feelings and emotions, so you can be alerted to the onset of a panic attack and stop it in its tracks. Keep a journal and write down your mood and any specific thoughts that happen before your panic attacks. Look over your journal at least weekly, so you’ll start to know what triggers your attacks and how you can stay away from them.
You may want to consider looking into cognitive behavioral therapy to help you with your 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. Check online to locate experienced, accredited specialists who treat panic and anxiety disorders.
Using the tips you’ve just read should help you defeat your panic attacks. Keep in mind that a negative attitude brings on panic attacks. You can do anything you set your mind to. Remember that. Although it can take a lot of effort, it will be worth having your life back.