Realizing what can cause panic attacks is an important part of finding relief. You can’t prevent something from happening if you don’t know the cause of it. Taking steps to reduce anxiety will help you eliminate panic attacks from your life.
The importance of sleep is particularly important for those with panic attacks. When you aren’t sleeping properly, you are more likely to suffer an attack, and less likely to handle it well. Try to get your eight hours of sleep each night.
Listen to some music you find relaxing if you feel like you are going to have a panic attack Choose soothing music, and place your focus on the beat or lyrics. If you are able to take your mind off of your symptoms, your body has a better chance of recovering and moving back toward normalcy.
One of the first steps in controlling panic attacks is to gain control over your breathing. Breathing plays a big role in panic attacks, and noticing and controlling your breathing can cut down on the severity of the attack. Deep, even breaths are the most effective for calming a panic attack.
If you find yourself becoming frightened while having a panic attack, look around and try to rationalize whether there really is some immediate danger to be afraid of. Is there anything or anyone that could hurt you? It is highly unlikely, so let the fear rest and try to relax.
The best course of action during a panic attack is to sit down right where you are and breathe. Breathe in through your nose and make your stomach rise. Try to count slowly to five as you breathe in, and five as you breathe out through your mouth. Repeat the deep breathing technique ten times, and you will feel yourself relax.
When you are in the midst of a panic attack, try your best to combat your symptoms. Instead of struggling against the symptoms, simply allow them to run their course. Use your imagination to pretend that the sensations are flowing around you rather than through you. Pay close attention to your breathing. Listen to yourself breathing deeply in and then deeply out, remaining calm. In time the adrenalin will wear off, and then you will have the feeling of becoming relaxed.
If they are available, invite them over so you can talk in person. This will improve your mood and increase your happiness.
During an attack, focus on repeating positive slogans and reassuring thoughts. Know that this type of feeling is just momentary. Remember that you must stay in control.
Keep in mind that you’ve been through this before, and you made it through. Attempt to relax and be sure to clear your mind of negative thoughts that could make it worse.
Using this article as a guide or a starting point will be to your advantage. It should help you to be able to avoid panic attacks all together. Sometimes a panic attack is unavoidable, but you can decrease the severity of your attacks by using the information provided here.
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