A panic disorder can quickly become a handicap, and is becoming more common. More and more people are experiencing a need to consult doctors and other medical professionals to manage their feelings of panic. You may be able to eliminate panic attacks without medication or therapy.
Check out the Internet and see if there is a nearby support group for panic attack sufferers. 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 having a panic attack, the feelings of fear can be overwhelming, but you should ask yourself if there’s anything to be really scared of. Is somebody actually trying to cause your harm? It’s likely that you are actually safe and nothing bad will really happen.
Breathing deeply at the first sign of a panic attack can be an effective way to stop or control it. Breathe in deeply through your nose, allowing your stomach to rise. Count to five while you inhale, and then exhale through your mouth as your count to five again. Breathe slowly in and out ten times, and you will feel some relief.
If possible, have him or her come to your home to speak to you in person. By talking to someone in person, you will start to feel better much more quickly.
Make a schedule of everything you do daily, including even simpler tasks like making coffee and watering your house plants. The time for these tasks can then be added to your daily itinerary. This also makes it easier for you to plan out each day and make any necessary arrangements.
Taking long, purposeful breaths is one of the best ways to calm the effects of a panic attack. Deep breathing has a variety of positive side-effects like slowed pulse, lowered blood pressure, eased muscle tension and increased circulation. It will go far in relieving a panic attack by keeping your mind occupied and put you in a state of increased relaxation.
In an effort to shorten the duration of your attack, breathing properly is key. Your focus should be on exhaling, as opposed to inhaling. It’s normal to inhale short, quick breaths during the attack. It is more important to try not to exhale too quickly.
The mere thought of panic attacks are enough to stir them for many. Stop focusing on the triggers for your attacks or events that might lead to one. Learning to control your thought process can help to avert outright panic. It’s the same principal as when someone tells you not to imagine a certain word, but it immediately becomes the only word you can picture.
Rationalizing their feelings helps a lot of people get panic attacks under control, or even cut them short entirely. For example, at the onset of an attack, you should focus your thoughts and energy on reminding yourself that you are safe from harm – even if anxiety leads you to believe otherwise. Repeat a mantra that is positive and keep doing this until it sticks.
Remaining aware of your feelings can help you realize when panic attacks are imminent, so you can stop them in their tracks. Stay focused on your thoughts before an attack occurs. Sometimes writing them down can help. Look over your journal frequently and identify any possible triggers, so that the next time a trigger occurs you will be prepared to divert your attention away from the troublesome trigger, and possibly avoid the panic attack altogether.
You are now able to see that this medical condition is stressful and in major need of treatments and medications. There are various factors with each sufferer of panic attacks. By following this advice, you will see that panic attacks can be controlled.