Being able to pinpoint exactly what does, as well as, what does not bring on a panic attack, is key in being able to prevent them. You will not be able to solve your problems if the source of the problem is unknown. The information and advice in the article below will help you beat your panic attacks.
If you suffer from frequent panic attacks, you must be sure to get an adequate amount of sleep each night. By being sleep deprived you are more likely to suffer an attack, and be less likely to rationally address it. Try to get an average of eight hours of sleep every night.
Immediate distraction is key when a panic attack is imminent. Focus on the sky, recite a poem or think of a math problem to solve. By distracting yourself or refocusing, you can thwart the power of a panic attack. When you do this you can ward off a major attack and begin to feel more comfortable sooner.
Before you do anything, make sure that you pinpoint the signs that are causing your panic attacks. When you know why you are having attacks, you can tell when one is coming on. This knowledge is a major component in your fight back arsenal.
When you are going through a panic attack, the worst thing to do is to let the symptoms get the better of you. Try going with the flow of the moment, instead of combating the attack. Just pretend that the negative feelings are floating around your body rather than coursing through it. Remember to breathe deeply to restore calm. Try to breathe slowly and deeply, as short breaths can yield stress and anxiety. This adrenaline will eventually burn off and you may feel more relaxed.
If possible, have him or her come to your home to speak to you in person. The help of a good friend can quickly take your mind off your anxiety.
When you feel a panic attack coming on, it is better to accept it than to fight it. Instead of putting your attention on the panic attack and the feelings associated with it, focus on how the feelings will soon 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.
Carefully plot all aspects of your daily routine. Include even the most menial tasks, such as showering or brushing your teeth. You can try to time how long it takes you to do things, too. This will allow you to know what your day will include and be prepared for it before it happens.
Take slow, deep breaths in order to pass through the attack. Taking deep breaths is useful for a variety of reasons, but the main reason is because it takes your mind off of the panic attack itself and has natural physiological effects that counter the stress that comes with a panic attack, like helping to decrease your pulse and releasing relaxing hormones.
Discovering the root causes of your panic attack is crucial. If you are upset about something that someone has done and you are worried about speaking with him or her regarding the situation, a panic attack could be triggered. It is critically important that you learn to express you feelings in a productive and healthy manner. This will help you to avoid feeling overwhelmed and having a panic attack.
Use the above advice to help you deal with anxiety and panic attacks. They will help you put panic attacks to rest for good. The next time you might be feeling overwhelmed by anxiety and on the verge of panic again, refer to what you have learned here and hopefully avert an attack or at least have more control over it.