Panic attacks are something that will bother you in life and change the way you go about daily life, or where yo go. Learning how to manage your panic attacks is key. This article will teach you how to take control back from your panic attacks.
A good night’s rest is important if you are a victim of panic attacks. Sleep deprivation can increase the probability of suffering a panic attack, and reduce the effectiveness of coping strategies. Try for eight restful hours of sleep every night.
Listen to some music you find relaxing if you feel like you are going to have a panic attack Try to be calm and listen to a soothing song. Listening to music also distracts you from your bodily symptoms. Instead of worrying about your heart racing or your breathing feeling labored, you’re focusing on the music. This helps you calm down instead of spiraling further into panic.
Talking to a counselor or therapist is a very good way to work through anxiety and panic attacks. They are there to help you. Knowing that someone is there to help you can have immense effects on your mood and decrease your occurrences of panic attacks.
Have you ever had an endless panic attack? You are in charge of your body and mind, not the other way around.
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 anyone actually trying to hurt you? Probably not. Once you realize this, you can breathe deep and allow the fear to subside.
When feelings of panic begins to creep into your body, find a distraction as soon as possible. Find something in the room to focus on, sing a favorite tune (silently, if in public), or try reading a book. Do anything possible to distract your mind from the anxiety and panic. The point is that your mind cannot focus on these other things and whip up a full-blown panic attack at the same time, so you can divert the attack, as long as you keep your mind distracted with something else.
When you have a panic attack you can stop, sit down, and start 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. Gradually, extend the duration until you can comfortably inhale to the count of ten and exhale to the count of ten for maximum stress relief.
Now that you’re more knowledgeable about managing panic attacks, you can enjoy your life with confidence. Lots of people have to deal with anxiety and panic attacks, but arming yourself with the right tools can help you deal with them better.