Finding out your panic attack triggers, is essential for finding a solution. There is no way you can stop something from taking place if you are not aware of what the root cause is. Taking steps to reduce anxiety will help you eliminate panic attacks from your life.
You have to get plenty of sleep, if you are prone to panic attacks. With decreased sleep comes an increased chance of an attack, it also reduces your ability to cope in the case an attack does happen. Your goal should be to get eight good hours of sleep every night.
If you are in the midst of a panic attack, pay special attention to getting your breathing under control. When you control your breathing it will help your panic attacks to be less intense. Slow, deep breaths are the most effective way to avoid loss of control.
When a panic attack starts to begin, stop what you are doing, sit back, and start taking slow, deep breaths. Breathe slowly and deliberately. As you inhale, count to five, allowing your stomach to rise, then count to five as you exhale. Inhale using your nose and exhale through your mouth. Breathe slowly in and out ten times, and you will feel some relief.
The first part of battling anxiety and your panic attacks is to identify all the different signs and symptoms of your specific panic attacks. If you can recognize the symptoms, then you can better prepare yourself for an attack. This will take a lot of the fear and anxiety out of your attacks.
One bad choice you can make in the midst of a panic attack is letting the symptoms overwhelm you. Go with it and let it happen, rather than attempting to fight it. Disconnect yourself from the feelings of anxiety and panic, and try to observe them as if at a distance. Remember to breathe deeply to restore calm. Breathe slowly and evenly for a count of 4 for both the inhalation and the exhalation. Slow and measured breathing will help you calm down gradually.
You have already passed through this before. Nothing horrible happened. Relax, then look for ways to avoid unnecessary anxiety and potential triggers.
Speaking with someone can help to relieve some of your stress. Having someone to comfort you with kind words will make a difference to you. Someone close enough to share a warm hug with your will have an even greater effect. There is healing in human contact that is a valuable way to promote feelings of safety and calmness.
Use the above advice to help you deal with anxiety and panic attacks. They will help you put panic attacks to rest for good. If you do experience an attack, the previous information given will be able to assist you in lessening the severity of it.
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