If you have ever had a panic attack, you can appreciate how important it is to know how to cope with them – or if possible, prevent them. Here are a few great ways to deal with your panic attacks so that they don’t control you. Get control back with these tips.
One important aspect of panic attacks is to learn how to recognize the signs of when a panic attack is coming on so that you can interpret it properly. Otherwise, you will interpret the attack in an even more fearful way, which will make your symptoms worse. When you feel the symptoms of a panic attack coming on, remind yourself, “Oh, this is a panic attack – and these symptoms are psychological, not physical.”
Some people experience panic attacks while driving or riding in a car. Should this happen to you, opening the car windows a bit for some fresh air on your face should help. If it’s summertime, crank the air conditioning for a bit which should cool your head and calm your nerves. If you are flying, open the overhead fan all the way to cool yourself and calm down.
When you have a panic attack, try to find something to do that you enjoy. For example, some have found it helpful to perform a cleaning task that is repetitive, like vacuuming. Both the sound and the motion might help to relax the body and the mind. It can also provide a feeling of accomplishment when you’re done!
If you sense an episode starting to take hold, you are better off acknowledging its onset instead of denying it. Instead of worrying about the feelings the attack is triggering, concentrate on the idea that you know it will pass. Fighting the attack will just increase your anxiety. Staying calm and collected will help to let the attack pass more quickly.
When you feel a panic attack coming on, write down what you are feeling at that time so that you can look back at them to assess what was really happening versus what you thought would happen. Many people have feelings of impending doom and death which is totally against what is happening in reality. When you look back on them at a later time, you can realize these thoughts were far off the situation.
A good way to help get the upper hand over your anxiety is to try and visit a psychologist or a psychiatrist. These medical professionals can help you understand what the root of your problem is, which can help you relax in the long run. Try this today.
Reducing the stress in your life can help to decrease the frequency or severity of your panic attacks. Stress stimulates the production of adrenalin and is often directly related to a panic attack. While some stress factors are uncontrollable, others can be managed, reduced or eliminated by your actions. For example, if you lead a busy lifestyle and have little free time in which to relax, learn how to say no to people who need favors or bosses who constantly want you to work overtime. Be polite yet assertive. Put your health before the needs of others for a change. It’s not being selfish ” it’s being smart.
Breathing exercises can help you tackle anxious feelings. The simple act of deep regular breaths in the face of stressful or abnormal situations can bring much needed oxygen to the brain and alleviate these feelings. Controlled breathing will allow you to focus on the task you are confronting and allow you to push through calmly.
When you have a panic attack it’s time to redecorate! Move your furniture around, or start sketching a new design. Focus your energy into making your house more beautiful and you’ll have something to be proud of when you’re done, plus your panic attack will be over and you will have forgotten it every happened!
If you are feeling particularly stressed out, it is important that you try to eliminate from your diet certain stress causing things. Sugar and salt are two things that you should try to limit in your diet so that you do not have to battle so hard with your anxiety.
It is important for you to feel as if you can talk to the ones that you love whenever something is bothering you. Being able to talk to the people that you, love can make a big difference in the amount of panic attacks you have. A build up of stress or anxiety can trigger a panic attack at any moment and cause it’s intensity to be significant.
If you can’t have a pet of your own, consider asking a friend who has one if you can visit often to spend time with them. Maybe they’ll let you take their dog for a walk, or groom their cat. You can do them a favor and you’ll get the reward of calmness to keep your panic attacks at bay.
Perhaps someone in your family has panic attacks. If so, you can help them by learning to recognize the onset symptoms. Then, you can provide a calming influence and perhaps deter the attack. Feelings of a panic attack can include, dizziness, hot flashes, nausea, chest pain, shaking, chills, and sweating, among other symptoms. When a person is having a problem that resembles a panic attack, make sure that it does not mimic one while they are actually suffering from a heart attack.
Psychologist
A good way to help get the upper hand over your anxiety is to try and visit a psychologist or a psychiatrist. These medical professionals can help you understand what the root of your problem is, which can help you relax in the long run. Try this today.
Panic attacks can be brought on by many traumatic events such as the death of a loved one, an injury or even severe debt. The disorder can show itself before you even know why it is happening. A trained psychologist can help you identify and deal with these issues and lessen your chances of future panic attacks.