If you suffer from panic attacks, you know how difficult it is to figure out how to deal with them. There are so many factors and things that can trigger an attack, and nobody experiences the same symptoms. This makes it more difficult to find the prevention and relief techniques that will work best for you.
If you are being overwhelmed by your panic attacks, deliberate and controlled breathing techniques may help to relax you. Developing the ability to breathe openly and in a calm state gives you the ability to wrestle control over panic attacks that might pop up down the road.
You can handle a panic attack if you can get your breathing under control. It is vital you control your breathing patterns during a panic attack, as this can help lessen the severity. Slow, deep breaths are the most effective way to avoid loss of control.
Are panic attacks really inescapable? You are in charge of your body and mind, not the other way around.
As the fear of a panic attack begins to overtake you, think about whether or not there is something around you that should be causing you to feel that way. Is anyone there to hurt you? Just sit down, relax, and watch as stress goes away.
When you start to feel panicked, immediately distract yourself. Concentrate on your shoes, sing a favorite tune or think about solving a puzzle. By distracting yourself or refocusing, you can thwart the power of a panic attack. This distraction technique can help you to feel better and can often prevent an intense, prolonged panic attack.
When you feel that you are about to have a serious panic attack, stop whatever you are doing, sit yourself down, and concentrate on your breathing. Breathe in deeply through your nose; your stomach should rise as you take in your breathe. Also as you breathe, count to five slowly. Exhale through your mouth and count to five again, slowly. Time your breathing to focus on something.
Start making a list of symptoms of an oncoming attack immediately after you notice them. When you have this down, you will know when a panic attack is coming on, allowing you to prepare in advance. This extra time can help you to prevent panic attacks from occurring in the first place.
You can seek advice from friends or family, but the best results may come from a professional counselor. A counselor will help you to figure out the root cause of your panic attacks and will also provide you with some effective coping strategies.
As a person who personally experiences the difficulties associated with serious anxiety issues, you know the signs of an impending panic attack. Your biggest issue may be that you do not know how to end them promptly.