Panic attacks cause people to experience moments of agony that feature shortness of breath and increased heart rate. Panic attacks can create trouble for people who try to live a normal life, but you don’t have to let it get the best of you. Below are several useful tips to help panic attack sufferers.
Don’t push yourself too far too quickly when working on techniques for dealing with a panic attack. If you tend to panic when you go over a bridge in your car, start by driving by a bridge. Then try walking over the bridge, and once you can do that a few times THEN drive over the bridge. Take your time!
Treat your panic and anxiety naturally. Herbal remedies can be very effective in helping to relieve the symptoms of anxiety and panic. Chamomile tea has a very calming effect on the body. There are a number of over the counter remedies available – look for something containing passion flower, valerian, lavender and skullcap.
A useful tool to help ward off panic attacks is to ask yourself throughout the day, “What if?” For every possible situation you face, you can usually counter this with a, “So what?” If you can apply these two outlooks to a situation, you will preemptively counter the negative feelings that may arise.
Go to the car wash to get rid of a panic attack. Scrub your car to a gorgeous shine and get every little detail clean. Get out a toothbrush and really scrub the tiny bits, and then when you’re done look at what you’ve accomplished and be proud of your hard work!
Can you control the things you’re anxious about? If you can, then by all means do it! If you can’t, on the other hand, then why worry about it at all? Panic attacks are typically caused by factors you can’t control, so recognizing you can’t control them and that is okay is a great way to stop the anxiety when it starts.
When suffering from a panic attack it is important to control your breathing. Many people find that their breathing becomes very rapid. You should take deep, slow breaths when you feel a panic attack approaching. This can help to lessen the intensity of your panic attack and make it more tolerable.
When you’re in the grips of a panic attack you should try to help others or make them feel great. Offer a compliment, or help someone out, and the resulting warm, fuzzy feeling you get can help to relax your body and loosen the hold the panic attack has on you.
Pilates are a great relaxation technique to help you with panic attacks. This method helps your body to relax, which helps reduce panic attacks and their symptoms. If you are unsure of how to use this technique, there are many resources on the internet to assist you.
Many times, your heart beats very fast when you are having a panic attack, so you think you are having a heart attack. The best way to control this kind of thinking is to tell yourself that you are fine, and that you are not having a heart attack. This will help to relax you.
A key to dealing with panic attacks is patience. You must have patience that the attack will end, and that you will find techniques which can help you to avoid the panic attacks entirely. You’ll figure out your triggers and then strategies to avoid them. It’s just about identifying triggers, formulating a plan, putting in the effort and waiting for your plan to work.
If you are taking medications for your panic attacks and they are not working, it is important that you speak with your doctor. The dosage of your medication may need to be raised or you may need to be put on a whole new medication. Your doctor may even want you on two medications.
Become the person you need to be to beat panic attacks. If you want to be a confident person, imagine you are. If you want to have more control in your life, BELIEVE that you have complete control. Whenever you feel the opposite way stop what you’re doing, clear your mind of the bad thoughts, and remember you are the person you want to be.
Reduce the sensation of warmth associated with panic attacks. Quite often, a panic attack will be accompanied by intense feelings of warmth or heat around the face and neck. Try splashing your face with cold water, or use a cold washcloth on the back of your neck. This can have a surprising effect on the severity of the attack.
Picture the feelings you will be experiencing after the attack, the lack of anxiety, and the return to normal feelings. Imagine yourself on the other side and how these feelings affect your well-being. Focusing your thoughts this way can relieve anxious feelings and prevent an attack or allow a current attack to subside more quickly.
Breathe properly when having a panic attack. Breathing in the correct way will help you to control a panic attack. First, inhale through your nose for about two seconds. Next, exhale through your mouth for approximately four seconds. Repeat these actions for at least one minute, all the time thinking positive and calming thoughts.
Count how long your panic attack takes to end, and then write the information down. Continue to keep a journal and watch as your panic attacks get shorter and shorter. As you learn to apply specific tips you’ll see that not only do your panic attacks shrink in duration, but also get farther apart.
Focus on your breathing when you are experiencing a panic attack. Not only can this help calm you, but ensuring you are taking in appropriate amounts of oxygen can lessen the physical symptoms of the attack. Concentrate on breathing slowly and evenly to prevent hyperventilation or giddiness, which can make an attack feel worse.
As stated before, those who have panic attacks can face moments of sheer agony with shortness of breath and a rapid heart beat. This can be troublesome, but it can be overcome. Whenever you have a panic attack, just remember the tips from this article and your suffering will go away.