Many people live in fear of their next panic attack. If you do, you should take a few minutes to read this article and discover some techniques to keep panic attacks at bay. Take action and make good choices to free yourself from panic. Use the ideas in this article to find your way through your panic attacks.
Finding a therapist who specializes in anxiety and panic disorders can offer great help in treating panic attacks. You can find reviews online which will help you select a practitioner in your area.
An excellent method of getting over a panic attack quickly is to take control over your actions when an attack occurs. Sometimes the only way to beat your fears is to fight back against them.
One of the first steps in controlling panic attacks is to gain control over your breathing. When you control your breathing it will help your panic attacks to be less intense. You can gain control fairly easily by breathing deeply and evenly.
Talking with a counselor or other mental health professional can be helpful when coping with panic attacks. Their purpose is to provide you with assistance. If you feel well supported, you will likely have fewer and less severe attacks.
As soon as you think you are having a panic attack, try to distract your mind right away. 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. Whatever you can do to take your mind off the feelings of anxiety is a good idea. An effective distraction can avoid a full-fledged attack and provide quicker relief.
Apply deep breathing techniques to shorten the duration of a panic attack. 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. Time your breathing to focus on something.
Start making a list of symptoms of an oncoming attack immediately after you notice them. When you know why you are having attacks, you can tell when one is coming on. You will find this helps tremendously.
One bad choice you can make in the midst of a panic attack is letting the symptoms overwhelm you. Work through the panic attack instead of fighting it. Visualize that the feelings are in a flow that is moving around you as opposed to going into your core. Pay close attention to your breathing. Inhale and exhale evenly and slowly, as doing so requires remaining calm. As your adrenaline level decreases, you will feel better.
By now you have learned some ways to help yourself control your panic attacks. Your life doesn’t have to be controlled by these attacks. Apply this advice to get to the root of your problem and stop having panic attacks.
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