When attempting to manage a panic attack, keep in mind that your are facing a difficult road. There are an unlimited number of things that could trigger a panic attack, and everyone’s set of syptoms differs somewhat. Finding an individual solution will take time and efforts.
Make sure that you get enough sleep when you suffer from panic attacks. Lack of sleep increases the chance of having an attack, and it will leave your body weakened, meaning that you will be less able to deal with one if it happens. Try sleeping 8 hours a night.
Whenever you sense a panic attack brewing, do something to distract your mind immediately. Try doodling, humming to yourself, or write down a little story. Do anything and everything you can to keep your mind busy so it can’t panic. If you do this, it will stop the panic attack in its tracks, helping you to feel calmer much more quickly.
When you’re having a panic attack, try to stop, sit, and start your 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. Repeat the deep breathing technique ten times, and you will feel yourself relax.
During a panic attack, one of the worst things you can do is yo allow the symptoms to get the best of you. Don’t add stress to the experience by trying to fight it, but rather try to focus on something more relaxing. Just pretend that the negative feelings are floating around your body rather than coursing through it. The most important strategy to undertake is to control your breathing. Calm yourself down with slow breaths, in contrast to hyperventilating. In a very short period of time, the adrenalin will pass and relaxation will envelop your body once more.
Talking about your symptoms with a trained professional, a friend, or a sympathetic member of your family can often prove beneficial. A counselor will help you to figure out the root cause of your panic attacks and will also provide you with some effective coping strategies.
When you are in the midst of a panic attack, give yourself permission to experience the feelings, instead of blocking them. Instead of worrying about the feelings the attack is triggering, concentrate on the idea that you know it will pass. Trying to resist an attack can increase you anxiety levels and make the attack worse. Accept that the attack is happening and stay calm. It will pass much quicker.
You need to remind yourself that you have experienced these same feelings in the past, and you made it through fine. Just try relaxing and do not add bad thoughts because this will only make things worse.
If you schedule time for even the smallest tasks, you may recover lost time. Consider how long it takes to even brush your teeth or take a shower. You might want to get an idea of how long each thing will take to complete so you can indicate it on your schedule. This way you will know what activities your day holds and always know what is coming next.
During an attack, focus your thoughts on taking in air and letting it out in deep, controlled exhalations. You are reacting normally when you inhale quick, sharp breaths during attacks. However, what is most important to bring your breathing back under control, is for you to hold your breath and breathe out gradually in a steady manner.
Because you are used to dealing with panic attacks, you know your triggers. The hard part is knowing how to quickly stop them, which is what you really want to understand.