Calm And Collected: Tips For Anyone Touched By Panic
Panic attacks, if not treated, can take a toll on your overall well-being. Use the following advice to overcome your fear of panic attacks.
Try to find panic attack support groups around you online. You will be able to meet people with similar issues and spend time with them. A support group is going to help you go through the process of fighting your stress.
If you feel an onset of panic or severe anxiety looming ahead, you must force yourself to determine whether the situation poses an actual threat to your health and well-being. Is there anything or anyone that could hurt you? It is highly unlikely, so let the fear rest and try to relax.
When a panic attack comes on, stop, sit and breathe. Take deep breaths through your nose, and watch your stomach rise. Count very slowly to five as you inhale, and the same as you exhale through your mouth. Count the number of breathings until you reach ten, as you should start to feel better then.
You should try to see a therapist, but you could even speak with one of your friends. With the counselor’s guidance, you may discover the source of your panic attacks and learn how to deal with them better.
During an attack, focus your thoughts on taking in air and letting it out in deep, controlled exhalations. Inhaling can be as quick as you need it to be. The key is to maintain the breath once it is taken, and let it back out in a slow, deliberate manner.
To reduce or eliminate panic attacks, it is often helpful to take an honest look at your feelings and emotions. Panic attacks can be caused by an inability to properly deal with your emotions. Sometimes it helps to talk to someone about these feelings when they start to arise; this can lessen the possible anxiety in a situation.
Sometimes, just thinking that a panic attack might be coming can make you actually experience a panic attack. Don’t obsess about this and that, causing a panic attack. You’ll just be worried all the time. When you worry about these triggers, there’s a chance you may actually cause one. One your attention is reported on what causes you stress, you will not be able to think of anything else.
You may find writing down your experiences to be a beneficial way of helping yourself with your panic attacks. You could begin writing a blog, e-book or just lead a speaking engagement that allows you to share your knowledge with others. All of this can help you beat those panic attacks once and for all.
Many people are able to analyze their feelings and then control their attacks. This tactic may also help you decrease the intensity of your anxiety. Think positively and let your feelings be positive.
Learn to be aware of your emotions and body signals, so that you can recognize the symptoms of a panic attack prior to one occurring. Stay focused on your thoughts before an attack occurs. Sometimes writing them down can help. Review and take note of which behaviors, thoughts and treatments make your panic attacks less severe and not as long lasting.
In order to work through unpleasant, anxious thoughts, you must face them. Trying to subdue these thoughts can just make your anxiety worse. Let your thoughts teach you about the potential cause of your anxiety, instead. If you accept them, you will begin to improve.
You may want to think about attending cognitive behavioral therapy to help you deal with your panic attacks. You will benefit greatly from having personalized treatment from a seasoned professional, as have many others. The internet is a great resource to use to find an accredited practitioner focused on the treatment of panic disorders, one who can help you learn how to manage your issues.
Drive as much as possible. Acknowledge the joys of driving and the freedom it allows you; stay positive and get out there. You will be able to tackle driving anxiety head on this way.
Roll your head from side to side, or stretch out the muscles of your face. Roll your shoulders up and down and really get a good stretch in those back muscles. This will prevent the panic attack just in time, before it actually gets started.
Give in to your feelings. Once you accept what you have to do to face your fears, the process will be made easier. You have to know what it is that you want to surrender to. Allow yourself to ask for, and receive, help from others.
When you have a panic attack recognize it for what it is and do not try to fight the symptoms. Fighting the attack will only worsen the effects. Try helpful breathing techniques or relaxing music instead, and constantly remind yourself that the attack will pass. Don’t fight against the attack, it will make it worse.
Look into relaxation techniques to help you go through panic attacks. By working on relaxation techniques, like yoga or breathing, when you are calm, will make it easier to use it when you feel the attack coming on. This can then either prevent a panic attack, or at least make it less severe.
You don’t want to be a loner if you are having panic attacks. The more you are around upbeat people you can talk to, the less you will have to deal with things alone. Stay in touch with friends and family to make a great support network for yourself!
Try to become more social as a means to reduce the frequency of your panic attacks. I often volunteer to help kids or seniors because they are very happy when I visit, and that makes me feel good about myself. Both groups have a way of showing me how heartfelt I am, and that being alive is a great feeling.
Treating panic attacks can be incredibly exhausting, but it can improve your quality of life. In today’s world, dealing with stress in a healthy, non-destructive way is absolutely essential. Seek help from a variety of sources such as online research, self help books, support groups, and use the tips from above as well.