Panic attacks can truly bring down the quality of your life by giving you low self-confidence which influences the decisions you make. It is crucial that you know the best ways to control your panic attacks before they overwhelm you. This advice can help you control your attacks so that you can live a more fulfilled life.
Finding a therapist who specializes in anxiety and panic disorders can offer great help in treating panic attacks. Your doctor will be able to recommend someone, or you can search the Internet for one in your area.
At the first indication that a panic attack is beginning, right away start to put your attention toward something else. Focus on the sky, recite a poem or think of a math problem to solve. It does not matter how simple the task is, just do it to keep your mind self-occupied. This may be able to end a big panic attack before it starts, so you can feel at ease a little earlier.
When you feel a panic attack coming on, stop what you are doing, sit down somewhere comfortable, and start your breathing exercises. Breathe deeply in through the nose to extend your stomach, count to five, and then breathe out through the mouth, once again counting to five. Count the total number of breaths. At 10, you should feel calmer and more relaxed.
If you find it difficult to seek professional help, consider talking to a family member or close friend who will understand. Of course, a professional psychologist or counselor can diagnose causes and suggest effective treatments.
Try to take control of your emotions and actions once a panic attack begins. Relax, and try to think pleasant thoughts.
Take slow, deep breaths in order to pass through the attack. Breathing deeply and slowly helps by keeping you relaxed and focused and by increasing circulation, slowing your pulse and lowering your blood pressure, making your body less tense.
During an attack, focus your thoughts on taking in air and letting it out in deep, controlled exhalations. It is OK for you to inhale quickly and sharply as is common when panicking. The essential part is to hold the air and exhale at a slow, controlled rate.
Attempt to break yourself out of panic attacks. Your thoughts and feelings do not need to dictate your behavior. Try acting against your negative impulses and take yourself toward a positive outcome. The right course of action is to feel one way and act another.
Now that you’re more knowledgeable about managing panic attacks, you can enjoy your life with confidence. Remember that a lot of people experience stress, and that it is not an issue that’s impossible to conquer.
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