Panic attacks are a powerful and paralyzing force. Panic is a very controlling beast. It can limit your exposure to many things including the amount of time spent with the ones you love or even going outside. Incorporate some of these insights to strengthen your ability to thwart these sudden attacks.
Meditating and breathing exercises are effective ways to manage a panic attack when it occurs. Take a deep breath in, count to one, then exhale. Repeat this ten times. This will channel better oxygen flow into your brain so you can think more clearly, and it will also distract you from your bad feelings during the attack.
Opening up about your condition is the first step towards finding a way to manage it. If you are unable to access the services of a counselor, seek the ear of a caring friend. A counselor can work with you to determine the cause of your attacks and advise you of the best ways of coping with them.
If you feel that a panic attack is imminent, try to listen to some of your favorite, calming music. Focusing on the lyrics of calm, soothing music in a quiet environment can really help. When you turn your mind to things other than what is causing the panic to rise, you will be able to let your body calm and move away from the attack.
Go for a drive in the morning, afternoon and the nighttime. Whenever you are inside of your car, think positively about yourself and how comfortable you are driving. Confronting your fears will help you to overcome your fears, rather than running from them.
Cool yourself down. This can be easily accomplished with something like drinking water or holding ice against your body to cool down. The feeling of cold can startle you into shifting your focus from emotional panic to the physical stimuli.
One way to lessen the chance of panic attacks is by getting more than 6 hours sleep every night. Getting plenty of sleep will help keep your body relaxed and rested. More rest makes your mind stronger and more able to keep your emotions in check. If you feel that you have control over your emotions, there is less of a chance for you to feel overwhelmed and panicked.
Learn to lighten up. I love to read The Onion for a good laugh, or watch a Leslie Nielsen movie! Choose your favorite ones, and always have them handy in order to improve your mood.
Coping with a panic attack is possible if you are able to get a grip on how rapidly you are breathing. You can reduce the intensity of your panic attack by controlling the rate at which you are breathing. This calms your body down, and you can worry about the mental aspect. Focus on taking deep breaths to regain control of your breathing.
When you have a panic attack it's best to be in control of it, not vice versa. Try going with the flow of the moment, instead of combating the attack. Try to visualize the panic sensations leaving your body. Use deep breathing to calm and distract yourself. Breathe evenly and slowly, becoming more calm with every breath. As you relax, the adrenaline rush will dissipate.
If you can concentrate hard enough to regulate your breathing, you will have an easier time overcoming feelings of acute anxiety. These techniques help you relieve tension, relax, decrease blood pressure and increase circulation.
If you suffer from frequent panic attacks, you must be sure to get an adequate amount of sleep each night. Not getting enough sleep can not only increase the frequency of attacks, it can also keep you from clearing your head and calming down if you have one. You should try to get eight continuous hours of sleep every night.
These helpful tips will support you in your fight against panic attacks. Always remember that negative thoughts and feelings will only exacerbate your panic attacks. Believe in yourself, and you'll be able to do it. Have confidence. When you make actual efforts to get rid of your panic attacks it becomes worthwhile in the end, you can spark a renewed fire and live your life to its fullest potential.
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