When not properly managed, panic attacks can have a serious effect on your life. There are various factors that can trigger attacks, and no one has the same symptoms. This can make finding relief for the individual sufferer hard.
The importance of sleep is particularly important for those with panic attacks. When you are surviving on little sleep, the chance of having a panic attack will increase. It will also lessen your ability to cope with attacks, and to think clearly. Your goal should be to get eight good hours of sleep every night.
A good therapist will be able to help you. You can ease your search for a good local practitioner by looking for client reviews on the Internet.
If you are being overwhelmed by your panic attacks, deliberate and controlled breathing techniques may help to relax you. Breathing calmly could be enough to get through a stressful situation.
By paying attention to the rate of your breathing, you can better cope with your panic attack. It’s imperative you control your breathing during a panic attack because this could alleviate the attack’s intensity. Regain control by breathing deeply and slowly, inhaling and exhaling through your nose.
The minute you know a panic attack is coming, distract yourself — even if it’s something as simple as counting and recounting your fingers to yourself or reading license plate numbers. Put your mind on any task or distraction such as reciting a nursery rhyme, trying to name every state in the USA alphabetically, or humming your favorite song. Do whatever it takes to distract yourself from the panic. This can help you avoid an extreme attack, so that you can feel better.
Talking to a therapist can be very helpful, but even sharing with a friend is good. A counselor can work with you to determine the cause of your attacks and advise you of the best ways of coping with them.
Fighting a panic attack can make your symptoms worse. You should try to just allow the attack to happen. Remember that the condition will be temporary and focus on getting through it for now. You should calmly accept the fact you’re having an attack instead of fighting and raising your anxiety levels.
When you in the midst of a panic attack, keep a positive inner dialog, and talk yourself back to a state of calm. It is important to remember that it will eventually go away. Losing control is not going to happen, so remind yourself of that.
Remember that you have been through it before, and nothing bad happened. Relax, then look for ways to avoid unnecessary anxiety and potential triggers.
Be aware of what situations cause your panic attacks. Know what behaviors lessen or heighten their duration and severity. Try to keep in mind that you are just experiencing an over-stimulation of your nervous system. Remember that no matter how terrifying it seems, no physical harm will occur. This will put you in the right frame of mind and reduce the duration of the attack. Panic attacks can be surprising and downright scary, and this type of thinking will start to calm you down.
During an attack, focus your thoughts on taking in air and letting it out in deep, controlled exhalations. However, when you are in panic mode, a quick and sharp inhale is fine. The key is to hold each breath, then breathe out slowly.
Always be aware that it is withing your control to know what instigates a panic attack. A panic attack can be triggered from someone else who has made you upset, when you talk to them you could get so nervous an attack might happen. You should learn how to communicate and express yourself clearly to avoid attacks.
As a panic attack sufferer, you probably know what triggers your panic attacks. The major problem you face is understanding what causes them, and how you can prevent them.
Sometimes, the incident that occurred in your past tends to hold you back in your everyday life. Talk to your therapist about using alternative therapy as an alternative to your regular therapy. The alternative therapy may help you forget your past become financially free. Unlock your mind now!
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