Panic attacks can place a big damper on anyone’s life. They can change your quality of life and make you feel as if you’re living in a nightmare that is impossible to wake up from. However, that is very wrong! Read on for some ways to manage your panic attacks more effectively.
Make sure that you get enough sleep when you suffer from panic attacks. With decreased sleep comes an increased chance of an attack, it also reduces your ability to cope in the case an attack does happen. Always try to get at least eight hours of restful sleep every night.
Dealing with panic attacks begins with making your breathing less rapid. Controlled breathing will make you more cognitive of what is going on with your body and in the environment, as well as work to reduce the level of intensity of the panic attack. You can gain control fairly easily by breathing deeply and evenly.
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 someone posing an eminent threat? In all likelihood, the answer is no; therefore, let yourself relax and let go of the panic.
When you feel a panic attack coming, you should stop what you’re doing, sit down, and breathe. 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. Breathe slowly in and out ten times, and you will feel some relief.
Talk to them face to face, which will help you to be more expressive. This can aid you in feeling better before you know it.
Going with the flow of a panic attack is often more effective than struggling with it. As an alternative to dwelling on the uneasiness, work on reminding yourself that the situation is only temporary. Attempting to battle a panic attack may result in a worsening of the condition, but simply allowing things to happen and deliberately remaining composed may actually hasten the end of your episode.
To talk your way out of a panic attack, use positive internal dialogue to calm yourself down. Think logically and realize that the attack will end. Losing control is not going to happen, so remind yourself of that.
There are many different reasons a person may suffer from panic attacks. A support group may be able to help your find techniques for dealing with your panic attacks.
Try to talk yourself out of having a panic attack. You need to know what your thoughts and feelings are and know what to do. Try doing the opposite of what the negative feelings are pushing you to do. Feeling a certain way, but choosing to respond in a different way, is what you need to do.
Fear of experiencing panic attacks might actually bring an attack about. Stop thinking about the sources of your attacks and about the dreaded worry. Your thoughts are powerful, and if you keep thinking about panic attacks, you may bring one on. It is very much like trying not to think of the word “elephant.” Of course, then it is all your mind can picture.
Try to be aware of the feelings that signify that an attack is imminent, so that you can try to ward it off. Notice what you are feeling prior to onset and write it down. Go over the diary occasionally, so you can identify the kinds of thoughts that trigger an attack.
Don’t get anxious about having symptoms of an anxiety attack. That just makes the attack worse. It is important that you look at the attack rationally and understand that you are not in any danger. It helps to reflect on this fact even at times when you are composed and peaceful. It is possible to train your brain to focus primarily on the real world around you, rather than allowing yourself to fixate on perceived threats and fears.
As this article has shown, there are various methods you can utilize to deal with panic attacks. It can take some time to find what works the best for you, but once you find it, it will be well worth it. Following the above tips can help your doctor and you create a better treatment for your panic attacks.