Avoid Suffering From Panic Attacks With These Tips

Panic Attack mid-photowalk
panic attacks
Image by tophermartini
Taking some leisurely photos between a connecting flight only to realize I was in the wrong terminal. No post-processing on this shot, just pure panic while continuing to snap shots

Panic attacks cannot hurt you physically, but they can distress you both mentally and emotionally. What follows are some fantastic tips to make your panic attacks much more manageable and less stressful.

If you sense the anxiety that can cause a panic attack begin to creep in, evaluate your environment to see if there is really any danger. Are you actually in danger? Most likely the answer to those questions is no, so you can relax and allow the fear to leave your body.

At the first indication that a panic attack is beginning, right away start to put your attention toward something else. For example, you could sing one of your favorite songs, play a game on your cell phone or study your shoelaces. By distracting yourself or refocusing, you can thwart the power of a panic attack. This may be able to end a big panic attack before it starts, so you can feel at ease a little earlier.

Heightened levels of anxiety only grow when you feel alone in the battle. Having supportive people to help you with your anxiety will make it much easier to control your panic attacks. True friends will want to help you through your attacks.

Look on the Internet for local support groups. This can help you see what others do to deal with their problem, and it provides you with a chance to vent to others who you can trust to understand.

Instead of trying to stop an attack once it’s started, try to remain more relaxed and in control in your everyday life. The key is to consume your mind with great thoughts and stay positive, don’t let the dark thoughts enter your mind.

When you feel that you are about to have a serious panic attack, stop whatever you are doing, sit yourself down, and concentrate on your breathing. Breathe in deeply through your nose; your stomach should rise as you take in your breathe. Also as you breathe, count to five slowly. Exhale through your mouth and count to five again, slowly. Continue these deep breathing exercises for ten reps to stave off a panic attack.

If you are more social, it could lead to a reduction in panic attacks. Volunteer work with seniors and/or children is great. Kids can be really fun and seniors really appreciate having me around. Such activities may also remind you of all that you have to be grateful for, and you might even make a new friend or two!

Be sure to get plenty of sleep if you want to prevent future panic attacks. Your mind isn’t calm when you’re not rested. Furthermore, if your mind does not feel peaceful, you will substantially increase your risk of having a panic attack. Talk to your doctor if you feel sleep could be an issue.

Constantly monitor your anxiety level. A key part of preventing panic attacks is monitoring how stressed and anxious you are. Being more aware of yourself will give you more control over how you feel. Your heightened awareness can help you, because you can control the panic attack before it gets overwhelming.

Some research suggests that panic attacks in adults are linked to experiences they had as children. Usually this occurs when you have parents who set high standards and expectations for their children. Don’t repeat the cycle by putting unreasonable expectations on your children. In this way, you may help prevent serious problems in the future.

Suffering from panic attacks is disturbing, but fortunately there are effective ways you can treat them. Consult a healthcare professional for solid advice and guidelines for managing feelings of panic. Use the above tips to cut your panic attacks down to size.