Panic attacks are becoming more widespread and create very troubling situations for its sufferers. More people are turning to psychiatrists for help. Below are some tips that can help you to find relief when treating panic attacks on your own.
Gather information from online resources to find a local support group that deals with panic attacks. Chatting with others that have similar problems can provide valuable information that you can use, and also give you a chance to find emotional support from others who suffer from panic attacks.
It is very hard to deal with your anxiety issues if you feel as if you are alone. When suffering with the paralyzing problem of panic attacks, having people you can turn to is often the only thing that can help you get through them. No real friend is going to let a friend suffer alone.
Solicit help from others who understand your condition. Create a support network of friends and family to help you work through your panic attacks and moments of high anxiety. Your friends want to be there for you, all you have to do is ask.
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. Any distraction, whether it is your shoes, a piece of music, or a crossword puzzle, can help. It does not matter how simple the task is, just do it to keep your mind self-occupied. This can stave off an attack and calm your mind and soul.
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. Tie or re-tie your shoes, try solving a puzzle or start counting things, like the number of bald people, cars of a certain color or even ceiling tiles. Do whatever it takes to distract yourself from the panic. Doing this can prevent a full blown attack and help you feel better sooner.
If you find yourself in the midst of a panic attack, stop what you are doing, sit down, and focus on your breathing. Breathe slowly in through the nose into the lower lungs, watching your stomach area rise with each breath. Breathe in to the count of five and out again to the count of five. Try to do this ten times and you should start to feel better.
Talk to them face to face, which will help you to be more expressive. Doing this can really expedite you in feeling better faster.
The initial step to understanding panic attacks is taking the time to recognize the various signs, symptoms, and feelings that are associated with your attacks. Once you’re aware of the signs, you can know when you’re about to have an attack. Knowing when an attack will happen is useful.
When you feel that a panic attack is imminent, accepting it is better than fighting it. Remember that the condition will be temporary and focus on getting through it for now. Attempting to battle a panic attack may result in a worsening of the condition, but simply allowing things to happen and deliberately remaining composed may actually hasten the end of your episode.
Breathing Deeply
When you feel like stress is overcoming you, having a friend to talk to can be very beneficial. It can relax you to have a little sympathetic talk with a friend. If you can find someone to hug you, that is even more effective. Human touch can be very reassuring and will help you feel calm and secure.
When you feel a panic attack coming on, prepare yourself. Instead of resisting the symptoms, allow them to happen and pass. Redirect the feelings of panic in your mind’s eye to have them flow past you instead of attacking you. Most importantly, keep breathing deeply. Listen to yourself breathing deeply in and then deeply out, remaining calm. With a little time, your excitement level will dissipate and your body will relax.
Create a daily schedule that includes even minor elements of your routine such as brushing your teeth. For an accurate schedule, time yourself at each task and plan accordingly. This way you will be prepared for everything that you need to accomplish during the day.
You should now see why this difficult medical condition needs proper medicine and treatments. While the basic symptoms may be consistent, the specifics of this condition often differ from one person to another. By using these tips, you are on the path to getting relief from your own panic attacks.
Take slow, deep breaths in order to pass through the attack. It works because mentally it gives you something to concentrate on and physically it lowers your heart rate and relaxes your body.