Panic attacks are extremely difficult to deal with. There are various factors that can trigger attacks, and no one has the same symptoms. This makes it more difficult to find the prevention and relief techniques that will work best for you.
Sleep a little extra during periods of frequent panic attacks. Lack of sleep can drastically increase the likelihood of suffering an attack, and it can reduce your ability to think clearly and cope with an attack if it does happen. Your goal should be to get eight good hours of sleep every night.
If you are in the midst of a panic attack, take control of your emotions and actions to try to decrease the duration of the episode. To be free from the panic you feel, fighting the feeling with your own free choice is the best way.
It is very hard to deal with your anxiety issues if you feel as if you are alone. Surrounding yourself with a support system can really help you to be successful, overcoming your panic attacks. After all, you would expect your friends to do the same for you.
If you find yourself becoming frightened while having a panic attack, look around and try to rationalize whether there really is some immediate danger to be afraid of. Is someone trying to harm you? More likely than not, your fears have little or no chance or really happening.
If it is possible at all, get them to come by and sit with you for a while. It can be a very quick and effective aid to reduce your anxiety.
Sometimes when you start to feel an attack, it can be better to just accept it, and not fight it. As an alternative to dwelling on the uneasiness, work on reminding yourself that the situation is only temporary. Fighting an attack may actually increase anxiety; therefore, it is essential to remain calm.
By positive thinking and relaxing thoughts, you can work your way through any panic attack. Remind yourself that the feeling is temporary and will be over soon. Also try to exude confidence and be in control.
Focus on exhaling calmly to prevent hyperventilating and relax you. Most people take short, quick breaths when they are panicking, and doing so is fine. Make sure you hold your breath before exhaling as slowly as you can.
Always be aware that it is withing your control to know what instigates a panic attack. For example, maybe you are nervous about talking to someone because they upset you; if you worry about it enough, it could cause a panic attack. You should learn how to communicate and express yourself clearly to avoid attacks.
As a person suffering from panic attacks, you probably know the signs when one’s about to hit. Your big issue may be that you cannot stop them quickly, or stop them from happening in the first instance.