If you suffer from panic attacks, everyday life can present a difficult road to travel. So many things can cause a panic attack, no one has the same triggers. This makes it very difficult for the sufferer to figure out exactly what will work for them.
Finding a therapist who specializes in anxiety and panic disorders can offer great help in treating panic attacks. Research online, ask friends in your area, and consult your regular doctor to find a good counselor that can help you with your panic attacks.
You can reduce the impact of your panic attacks by mastering relaxation and breathing techniques. Having deeper, more relaxed breaths will let you take control of your panic more quickly.
Coping with a panic attack is possible if you are able to get a grip on how rapidly you are breathing. Getting your breathing under control can reduce the severity of the attack and reduce its duration. Taking deep breaths is the best way to gain control.
If you experience fear when having an attack, ask yourself if there’s something or someone in your surroundings that you should be fearing. Is someone in your immediate presence trying to physically hurt you? The answer is most likely no; let fear fade and just relax.
When you feel that dreaded panic attack seeping into your consciousness, stop everything you are doing, sit down and begin very deliberate breathing. Breathe in deeply through your nose till your abdomen rises. While you breathe in, count to five, and then count to five again as you let the breath out of your mouth. Do this 10 times, and you should be calmer and more relaxed.
Try going to a licensed mental health counselor who can help you work through your feelings with anxiety and panic. If you cannot afford one, just talking to a friend can help as well. A therapist or psychiatrist can help you pinpoint why you have attacks in the first place, then find solutions for address the root causes.
Have them come over if they can and talk in person. Having some company will help you feel safer.
When you feel a panic attack coming on, it is better to accept it than to fight it. Just try focusing on your feelings and focusing on the truth that they’ll pass. The effort of fighting an attack can cause more anxiety so accept it, try to stay calm and wait for it to pass.
Choose a soothing mantra to repeat when you are having an attack. You must remind yourself that panic attacks eventually get better. Reinforce the idea that you are in control.
Many different problems can cause a panic attack. 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 lot of people are able to control panic attacks by knowing their feelings. This tactic may also help you decrease the intensity of your anxiety. Think of something positive and say it to yourself repeatedly until you really believe it.
No matter how many panic attacks you have, if you’re trying new techniques to defeat them, you’re succeeding. Remember that experimenting with new methods does not expose you to risks. You cannot harm yourself or exacerbate your condition by trying a new solution.
Do not allow the fear of a panic attack to actually making the attack worse. It can help you calm down to realize that even though panic attacks are scary, they can’t really hurt you. When you are calm, remind yourself that panic attacks won’t kill you. Training your mind to disregard the fear will allow you to concentrate on the feelings that matter.
Because you are accustomed to having panic attacks, you can identify the signs that one is about to occur. One of your largest concerns, however, is probably that you do not understand why they are occurring or the best ways to stop them.