Panic attacks do not discriminate. They can affect anyone whatever the age. Some people never learn how to manage their attacks, and simply suffer through them for years. This article will show you how to keep panic attacks from ruining your life.
A basic step to stopping your panic attack is realizing how you are breathing and what it is doing to you. If your breathing it rapid, you can exercise control over the attack through slowing it down. Breathing plays a big role in panic attacks, and noticing and controlling your breathing can cut down on the severity of the attack. You can gain control fairly easily by breathing deeply and evenly.
Have you never gotten past a panic attack? You truly have control over your mind and body!
Immediate distraction is key when a panic attack is imminent. Look at or examine something in the room, say a mantra or engage your mind with a puzzle or brainteaser. Anything that will distract you from the panic will be helpful. This may be able to end a big panic attack before it starts, so you can feel at ease a little earlier.
Try to talk to the friend face to face. This will increase the speed at which the panic attack passes.
Concentrating on exhaling rather than inhaling is the key to getting the most out of breathing techniques while a panic attack is in progress. It is OK for you to inhale quickly and sharply as is common when panicking. The important thing is to hold the breath and breathe out slowly.
Often times the anticipation of a panic attack can actually instigate one. The only way to avoid this is by rejecting those thoughts and ones that are similar. If you do not, you could end up facing an attack that was brought on for no reason. This compares to being told to not think of a particular word and then you think of it more than ever.
Be aware of how you’re feeling, so that you know if a panic attack’s about to strike. That way, you can nip it in the bud. Keep a journal and write down your mood and any specific thoughts that happen before your panic attacks. Read them weekly to see your triggers so you can work to avoid them.
When a loved one has panic attacks, you need to be familiar with the possible symptoms that they will evoke. Feelings of a panic attack can include, dizziness, hot flashes, nausea, chest pain, shaking, chills, and sweating, among other symptoms. You should first ensure that the person isn’t having an actual heart attack. If they are, they require medical help.
As you can see, panic attacks can make a big impact on anybody at any time. If left untreated, they will simply fester, worsen, and you will never be free of them. This article will teach you a few tips that can help you learn to control or avoid your panic attacks and let you get back to enjoying your life.