Suffering from panic attacks is frightening, and it can interfere with your enjoyment of everyday life. Do not avoid loved ones or your enjoyment of outside activities because you are afraid of having a panic attack. The following are several tips for reducing the power panic has over your daily existence.
Look online to find a panic attack support group in your area. Chatting with others that have similar problems can provide valuable information that you can use, and also give you a chance to find emotional support from others who suffer from panic attacks.
When you are suffering in the middle of one of your panic attacks, ask yourself if there’s really anything to be afraid of. Is your fear based on reality, or is it actually just a creation of your mind? Is somebody actually trying to cause your harm? It is highly unlikely, so let the fear rest and try to relax.
Whenever you sense a panic attack brewing, do something to distract your mind immediately. Focus on some music, sing songs, even do some housework. Do anything in your power to steer your mind away from the panicky feelings. Engaging your mind can lessen the severity of or prevent an attack.
When you feel a panic attack coming on, stop what you are doing, sit down somewhere comfortable, and start your breathing exercises. Breathe deeply in through the nose to extend your stomach, count to five, and then breathe out through the mouth, once again counting to five. Count the number of breathings until you reach ten, as you should start to feel better then.
Identifying the symptoms of your specific panic attacks is the first step to ridding yourself of them. Once you have identified the signs, you can detect the onset of the attack. This extra time can help you to prevent panic attacks from occurring in the first place.
When you are trying to overcome a panic attack, you should try to think about calming things that are positive. Know that it will not last forever. You are the one that is in control of the situation. Remind yourself if you have to do so.
Remind yourself of all the past attacks that have ended without anything bad happening. Relax and try not to think negative thoughts that will only heighten your anxiety.
Talk yourself out of panic attacks. What you are thinking and feeling do not have to determine what you actually do. Understand what emotions are being caused by the attack and react in a completely opposite manner. It’s important to understand that your decision making process is altered during an attack and your emotions shouldn’t always be obeyed immediately.
Realizing what triggers start your panic attacks can be vital to stopping them. Being upset at someone and being too anxious to talk over the situation could trigger an attack. It is better to not try to bottle this up and have a conversation about it before you trigger an attack.
The fear of an approaching panic attack may often trigger an actual attack. Stop focusing on the triggers for your attacks or events that might lead to one. Panic attacks are linked with association, so stop thinking about them, or you may actually cause one to happen. These thoughts are similar to trying to get a song out of your head. The more you think about something, the harder it is to rid yourself of those type of thoughts.
These tips will aid and support you as you fight to win your battle against panic disorder. You must remember that negative, irrational thoughts are a by-product of panic attacks. You can overcome your panic attacks. The effort that it takes to gain control over your attacks is worth it because your peace of mind is priceless.