Learning what causes panic attacks (and what does not) is very helpful in prevention. Unless you can identify the causes of your attacks, you have no way to prevent them. This article will inform you how to completely avoid panic attacks.
If you have the feeling that you’re alone, it can be hard dealing with any anxiety issues. When you are dealing with panic attacks, you should have a support system to get you through the tough times. Friends and loved ones are always there for you.
Immediate distraction is key when a panic attack is imminent. Find something in the room to focus on, sing a favorite tune (silently, if in public), or try reading a book. By distracting yourself or refocusing, you can thwart the power of a panic attack. When you do this you can ward off a major attack and begin to feel more comfortable sooner.
The best course of action during a panic attack is to sit down right where you are and breathe. Draw in air through your nose, causing your stomach to rise. Then, breathe out through your mouth, counting to five slowly with each inhale and exhale. Do this 10 times, and you will start to feel better.
When you are in the midst of a panic attack, try your best to combat your symptoms. Relaxing can prevent your symptoms from controlling how you feel. Try and imagine or visualize the sensations flowing around your body, rather than physically through it. Most importantly, focus on your breath. Try to stay calm and take long, slow, deep breaths. You will feel relaxed after the adrenalin burns off.
Finding treatment with a trained professional is often the most effective way to face anxiety, but even close friends and family can be good substitute therapists. A professional counselor can help you get to the root of your anxiety and panic attacks and give you tools to manage or eradicate them.
Be aware of what situations cause your panic attacks. Know what behaviors lessen or heighten their duration and severity. Just remind yourself that this is an over-stimulation of your nervous system, and no harm will occur to you physically. This will put you in the right frame of mind and reduce the duration of the attack. By no means is this article lessening the terror that a panic attack brings you, however, by trying to rationally justify the attack to yourself, you may well be able to bring it quickly back under control.
Use the above advice to help you deal with anxiety and panic attacks. These tips could stop you from even having a panic attack. If an attack begins to occur, these tips should be able to help you to stave off the attack or at least lessen its intensity.
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