Don’t let panic attacks rule your life by reducing your self esteem. It is important that you learn how best to to deal with your panic attacks. This guide provides some guidelines on how you can control panic attacks and it will be easier for you to fully live your life.
A good therapist can help you control your panic attacks. Read reviews on the Internet to select the best professional available.
Can you ever think of a time when you were kept in the grip of a never-ending panic attack? Remember that you are in control of both your body and your emotions!
Try to control your emotions by realizing that your anxiety is not based on a true threat to your safety. Remember that you are not in any physical danger. Most likely the answer to those questions is no, so you can relax and allow the fear to leave your body.
Immediate distraction is key when a panic attack is imminent. Tie or re-tie your shoes, try solving a puzzle or start counting things, like the number of bald people, cars of a certain color or even ceiling tiles. Do something to take your attention off of the stress and panic you are feeling. This distraction technique can help you to feel better and can often prevent an intense, prolonged panic attack.
When you have a panic attack you can stop, sit down, and start breathing. Breathe in through your nose and make your stomach rise. Try to count slowly to five as you breathe in, and five as you breathe out through your mouth. Count the number of breathings until you reach ten, as you should start to feel better then.
A good first step in handling panic attacks is taking notice of the symptoms your body experiences when an attack is about to happen. If you can recognize the symptoms, then you can better prepare yourself for an attack. This knowledge is a major component in your fight back arsenal.
Create a down to the minute schedule to work your life around; include everything from brushing your teeth in the morning to stopping at the store after work. For ever greater precision, see how long each task takes and put that in your scheduling program. This way you will know what activities your day holds and always know what is coming next.
Talk therapy is an effective way for children to deal with panic attacks. This is a clue that they may be dealing with something very distressing and they need to talk it over with someone. You, as the parent, should talk with your child, or you should have them talk with a professional.
Be aware of how you’re feeling, so that you know if a panic attack’s about to strike. That way, you can nip it in the bud. Notice what you are feeling prior to onset and write it down. Review them weekly so you can understand what your triggers are and avoid them.
Do not allow fear of a panic attack take control. You must realize that the attack will not cause immediate harm, and that you can work through it. When you are calm, remind yourself that panic attacks won’t kill you. This will focus your mind on rational thoughts, and help train yourself to ignore the panicked feelings.
Cognitive behavior therapy can also help when suffering panic attacks. This type of professional treatment has been shown to be effective for many people, and may benefit you as well. Look for an experienced therapist who specializes in treating these attacks, and who is properly accredited.
Now that you have gained some insight into how to properly manage your panic attacks, you will be able to gain more confidence and enjoy the little things in life. Anxiety and panic attacks are common problems that some people have, but with the proper management, you can experience these problems less in your daily life.