Suffering from panic attacks does not mean that anything is wrong with you, it just means you may need more knowledge about what is going on with you and your body, and how you can deal with anxiety. Panic attacks are common which is not particularly surprising. The following article offers you a number of helpful ways to cope with them.
You have to get plenty of sleep, if you are prone to panic attacks. When you don’t get enough sleep, you might suffer more panic attacks, and it can also make you less able to cope if you have an attack. Try to get eight full hours of sleep every night.
An online support group for those who suffer from panic disorders could be a benefit. Chatting with others that have similar problems can provide valuable information that you can use, and also give you a chance to find emotional support from others who suffer from panic attacks.
If you are having trouble dealing with your panic attacks and do not know what to do, try to learn proper breathing and relaxation techniques. The simple act of employing proper breathing methods can aid in controlling panic attacks before they happen.
Dealing with panic attacks begins with making your breathing less rapid. By controlling your breathing, you can actually reduce the severity of the panic attack. Deep, even breaths are the most effective for calming a panic attack.
Seeing a counselor or therapist can often be helpful in dealing with panic attacks. A counselor’s sole purpose is to help you find a solution. Just knowing that there is a person available to talk to you can make a big difference in the way you feel and the likelihood that you will have a panic attack.
Are there times in which your panic attacks do not end? You are the boss of your emotions and body!
Immediate distraction is key when a panic attack is imminent. Look at or examine something in the room, say a mantra or engage your mind with a puzzle or brainteaser. Just do anything to stop your mind from thinking about the feelings of anxiety and panic. If you do this, it will stop the panic attack in its tracks, helping you to feel calmer much more quickly.
When a panic attack comes on, stop, sit and breathe. Breathe slowly and deliberately. As you inhale, count to five, allowing your stomach to rise, then count to five as you exhale. Inhale using your nose and exhale through your mouth. Do this 10 times, and you should be calmer and more relaxed.
Seeking help from a counselor is the best thing to do, but even confiding in a friend or family member can help. A counselor will be able to help you find the source of your stress and guide you in taking progressive steps to face your fears.
When you in the midst of a panic attack, keep a positive inner dialog, and talk yourself back to a state of calm. Understand that it will pass. Keep yourself calm enough to stay in control.
People who are afflicted with panic attacks should note the circumstances surrounding an attack. Remind yourself that you are simply experiencing over-stimulation of the nervous system, and that no physical harm is going to occur. By keeping the panic attack in proper perspective, you will be able to stop it in its tracks more often than not. This advice in no way intends to deny the serious distress involved in a panic attack, but adopting such an attitude can be useful in the midst of an attack.
To keep your breathing under control during a panic episode, focus on exhaling more than inhaling. It is OK for you to inhale quickly and sharply as is common when panicking. However, what is most important to bring your breathing back under control, is for you to hold your breath and breathe out gradually in a steady manner.
Share your knowledge of panic attacks with others in a written format. You may develop an e-book or a blog devoted to panic attacks. Others who suffer from panic disorders may be able to give you some useful information.
Panic attacks are not a sign of weakness. If you have panic attacks, there is nothing intrinsically wrong with you. You should know that you are actually a strong person since you do endure them. The above tips will help you get your panic attacks under control. In fact, you might be able to rid your life of them.