No matter if you like it or not, panic attacks can effect anyone. Denying this truth will only put you in a worse position to deal with them yourself, or to help others. In order to truly understand panic attacks, you will want to read the expert advice provided in this article.
Find something you really love to do and then, engage in it when you’re having a panic attack. Choose something that is meditative, like gentle yoga or knitting, so that you’ll get lost in it and forget what is happening to your body. Make sure you’re able to do this whenever an attack hits.
Try to look at what is happening to you during a panic attack and focus on reality. Either speak out loud or grab a pen and paper and start to clinically describe the situation at hand. Don’t look at anything that is fear-related as it’s probably not real anyway. Just focus on your body.
Anticipate your panic attack. If you have been suffering for panic attacks, you have to have a plan in place for dealing with them when they happen. You don’t want to be caught unawares, so know what you will do before you even start having a panic attack in the first place.
If you experience panic attacks, you may find it useful to carry “insurance” in the form of some type of anti-anxiety medication. Medicines such as clonazepam in very small, occasional doses can be extremely effective in quickly calming a panic attack. They are not meant to be taken daily and should, of course, be taken under a doctor’s instructions.
A helpful way to manage your panic attacks is by speaking with a professional, such as a doctor or counselor. A counselor’s sole purpose is to help you find a solution. Simply knowing that someone understands what you are going through can really help your mood and lessen your panic attacks.
When you feel a panic attack coming on, try breathing into a paper bag, or cup your hands around your mouth as you breathe. Breathing too quickly can actually cause you to take in too much oxygen, which contributes to a lightheaded, panicky feeling.
Give yourself permission to have a panic attack when you’re in the middle of one. Don’t beat yourself up or make yourself more upset just because of the way you’re feeling right now! Let it be OK and know that you’ll make it through unscathed just as you always have before.
Breathe slowly. When you have a panic attack, your body goes into panic mode and you might start breathing quick, shallow breaths. Instead, cup your hands and breathe into them or get a small paper bag and do that as well. Breathing in your own carbon dioxide and taking deep breaths will help relax you.
If you are prone to panic attacks, it is important that you know a variety of tactics that you can use to help your mind relax. One way you can do this is to confuse your mind. Try jumping around and slapping yourself gently. This may sound off-the-wall but it really does help you to relax.
Consider starting a blog online about your panic attacks and chronicling your battle. You’ll find other people in the same situation will contact you and through the comments on your posts, you may even find new treatment techniques you’ve never thought of before. It’s a great way to build a community of like-minded individuals who can support you when you need it.
Mobile music devices are actually great tools to have handy during a panic attack. Studies have repeatedly shown that happy music can help you to drown out your feelings of fear and panic. If you are alone, you can maximize the benefits of music by singing along to further distract yourself.
Consider your diet and how it affects your stress levels. Junk foods that contain a lot of sugars or bad carbohydrates can cause imbalances in your system. This is also possible if you skip meals and snacks. Not only does healthy food keep your body fueled but also regulates the system for normal functioning in stressful situations.
When panic attacks start to be coupled with obsessive behaviors, like having to turn off a light three times to ensure that your child doesn’t die, it’s time to seek professional help. Obsessive-Compulsive Disorder affects millions of people and can be treated, but you have to get help as the first step to the cure.
To summarize, you know that anybody is susceptible to a panic attack. While some people might be at a greater risk than others, and the symptoms may differ, the methods for treatment will generally be the same across the board. Hopefully by reading this article, you will be able to help yourself or somebody else in need.