Panic attacks, if not treated, can take a toll on your overall well-being. The following tips can help you manage, treat or prevent your panic attacks.
When feelings of panic start to creep in, turn on some relaxing music. Choose music with comforting or upbeat lyrics and focus on the words or even sing along. By paying attention to the music and not your symptoms, you will more easily be able to relax and avoid panic.
If you can control the rate of your breathing, you will have a better chance of controlling panic attacks. Controlled breathing will make you more cognitive of what is going on with your body and in the environment, as well as work to reduce the level of intensity of the panic attack. Regain control by breathing deeply and slowly, inhaling and exhaling through your nose.
If you're alone, it can be difficult to deal with anxiety problems. 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. True friends will want to help you through your attacks.
When you start to feel panicked, immediately distract yourself. Look at or examine something in the room, say a mantra or engage your mind with a puzzle or brainteaser. The most important thing is to focus on something other than your panic. This can stave off an attack and calm your mind and soul.
Becoming thoroughly familiar with the symptoms and warning signs that herald your panic attacks is an important early step in fighting them off. If you can recognize the symptoms, then you can better prepare yourself for an attack. This will help you be prepared.
Even though your feelings may seem intense, try not to let a panic attack overwhelm you. Instead of fighting the attack, you should just let it run its course. Redirect the feelings of panic in your mind's eye to have them flow past you instead of attacking you. Focus strongly on practicing proper breathing techniques. Breathe slowly and evenly for a count of 4 for both the inhalation and the exhalation. This adrenaline will eventually burn off and you may feel more relaxed.
Let them come over so that you can speak in person. This will increase the speed at which the panic attack passes.
To talk your way out of a panic attack, use positive internal dialogue to calm yourself down. Stay focused on the fact that the attack will pass. Don't let the situation control you.
You must remind yourself that you have always come out of each attack intact and, most importantly, alive. Stay as calm as possible and keep bad thoughts from entering your mind, making the attack worse.
An important tip for anyone suffering from panic attacks is to remain conscious of what is actually happening when an attack strikes. Remind yourself that you are simply experiencing over-stimulation of the nervous system, and that no physical harm is going to occur. Taking this step will help to keep your emotions under control so that the panic attack can soon be resolved. This advice isn't intended to minimize the very real anxiety that you feel, but changing your perspective about panic attacks is part of the key to getting rid of them.
Focus very strongly on your exhalations when having a panic attack. This will help you to overcome them. It's normal to inhale short, quick breaths during the attack. What is important is that you hold each breath and exhale slowly.
Different people suffer from panic attacks for different reasons. A support group enables you to connect with these people, so you can ask them how they deal with their panic attacks and possibly learn some techniques that will help you deal with yours.
A child with severe issues related to stress requires attention. Panic attacks in children often spring from a serious problem that they do not know how to deal with or ask for help with. It is up to you to open the dialogue with your child.
When learning how to cope with panic attacks, never give up. Nothing that you try will make your panic attacks worse, and the more ideas you try out the closer you will be to finding the one that will work for you.
If you have a family member who suffers from panic attacks, you should familiarize yourself with the physical symptoms he or she is going to experience, so you can recognize an attack and remain calm, should the person ever have one in your presence. Look for signs like rapid or erratic breathing,trembling, paleness, inability to focus or anything that doesn't appear right to you. Confirm that the individual is not experiencing a medical problem in need of medical attention first before attempting to help them get through their panic attack.
Gently stretch the muscles in your face and neck, including your jaw. You can roll your shoulders so that they really stretch out and you feel relaxed and stress free. These simple movements can actually stop a panic attack in its tracks.
Being overly serious and anxiously concerned only increases the likelihood of a panic attack. Spend some time enjoying books or movies that make you laugh. You surely have your own favorites. Keep them available and bring them out when a good laugh is needed to change your anxious mood.
One of the worse things you can do during a panic attack is to try to fight it off. You should tell yourself that the attack will go away shortly, and try a relaxation technique, such as listening to soft music or deep breathing. By fighting, you may extend or worsen the attack.
While it may wear you out, working hard to control your panic attacks through treatment is essential to your happiness and well-being. Keep in mind that you can find out how to handle your stress in ways that will not hurt yourself. Try using the tips presented here to cut your stress and fight panic attacks. You can do more research or talk to you doctor as well for better results.