Living with panic attacks is scary and can be debilitating. Panic attacks can wreak havoc on a life by keeping a person from doing the things that they love or need to do. These tips will help you cut those annoying panic attacks down to size.
Do an online search for local support groups that specialize in panic attacks. You will be able to meet people with similar issues and spend time with them. A support group is going to help you go through the process of fighting your stress.
Talk with a counselor about your panic attacks. A trained counselor can be very helpful. If therapy doesn’t relieve your panic disorder, a psychiatrist can also prescribe medication.
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 there anything or anyone that could hurt you? More likely than not, your fears have little or no chance or really happening.
When you feel a panic attack coming on, stop what you are doing, sit down somewhere comfortable, and start your breathing exercises. Use a deep breathing technique wherein you breathe slowly in through the nose, allowing your stomach to rise, and out through the mouth. Count to five for both the inhalation and the exhalation. Count the number of breathings until you reach ten, as you should start to feel better then.
Even though your feelings may seem intense, try not to let a panic attack overwhelm you. Relaxing can prevent your symptoms from controlling how you feel. Use mind over matter to convince yourself that the feelings are outside of your body and not swarming within it. Keep concentrating on your breathing techniques. Try to stay calm and take long, slow, deep breaths. Once your blood pressure starts to lower, your body will relax.
Try to talk to the friend face to face. Having some company will help you feel safer.
A very useful tip to remember when experiencing a panic attack is to try to be cognitive of your environment and what is going on in it. Remind yourself that much of the problem you are facing is only mental, and physical harm is not coming to you. This will help you keep the right state of mind and will lessen the length of the attack. Panic attacks are horrifying, and this advice is not meant to minimize that. Simply remember that by re-enforcing positive thinking, you can at least alleviate some of the bad feelings.
Make a detailed schedule with everything you do daily listed within it, even including the simpler tasks. The time for these tasks can then be added to your daily itinerary. By scheduling your day, you prepare your mind to transition smoothly from one activity to another without unneeded stress.
During a panic attack, try and rationalize your way through it. Your thoughts and feelings in this situation cannot be the determining factor about what actions you will take. Rather than acting on your negative, panic fueled emotions, try doing the opposite of what they tell you. Feeling a certain way, but choosing to respond in a different way, is what you need to do.
Use the surge in adrenaline from a panic attack to clean your house or rid your home of clutter. You can burn off the adrenaline, and also get some of the things you needed to get done finished.
Sometimes worrying that you will have a panic attack can bring one on. Do not focus on the things that you know trigger your attacks or this may cause the feelings to arise that are associated with those triggers. It is feasible that these thoughts can also cause an attack to occur. It is similar to someone telling you not to think about the word “lucky” and after that point, it is all you can think about.
The advice in this article will help you rid yourself of panic attacks once and for all. Do not allow your fears or negative thoughts to control your lifestyle. You are capable of overcoming this. Doing the work needed to prevent or lessen the severity of your panic attacks will be worth the effort, for the pay off is a happier and less stressful existence.