Panic attacks are painful. This article contains a selection of tips and advice that is sure to help anyone who suffers from panic attacks.
Finding a therapist who specializes in anxiety and panic disorders can offer great help in treating panic attacks. Research online, ask friends in your area, and consult your regular doctor to find a good counselor that can help you with your panic attacks.
Choosing your actions when you are in a panic attack can help to end it sooner. Battling your fears is the best way to ultimately beat them.
Cope with panic attacks by regulating your breathing. Getting your breathing under control can reduce the severity of the attack and reduce its duration. Deep rhythmic breathing is very effective in reducing the bad feelings and regaining control.
Isolating yourself will only exacerbate the feelings that lead to panic attacks. Having supportive people to help you with your anxiety will make it much easier to control your panic attacks. That's why you have friends to help you.
If a panic attack starts to strike, find a distraction as soon as possible. Try to memorize your favorite song, play a video game or focus on an object. Do whatever you can to get your mind off of the feeling of panic. This will calm you down and prevent the attack.
Breathing deeply at the first sign of a panic attack can be an effective way to stop or control it. Breathe in deeply through your nose till your abdomen rises. While you breathe in, count to five, and then count to five again as you let the breath out of your mouth. Gradually, extend the duration until you can comfortably inhale to the count of ten and exhale to the count of ten for maximum stress relief.
When you feel stress coming on, make sure that you have someone to talk to. Just listening to the sound of someone's comforting words, or having a distraction from your overwhelming feelings of anxiety can help to relax you. If the person is a close friend, offer up a hug or hold their hand for a moment. The healing power associated with human touch helps you feel safer and calmer.
Have a detailed daily schedule, even down to when you fix your hair or brush your teeth. For an accurate schedule, time yourself at each task and plan accordingly. This also makes it easier for you to plan out each day and make any necessary arrangements.
Focus on exhaling when you are having a panic attack. It's normal to inhale short, quick breaths during the attack. The important thing is holding each breath, and then exhaling slowly.
Use the surge in adrenaline from a panic attack to clean your house or rid your home of clutter. This will not only give you a way to burn your energy, but it will also help you to clean up your house, and get rid of the visual irritation.
Realizing what triggers start your panic attacks can be vital to stopping them. For example, maybe you are nervous about talking to someone because they upset you; if you worry about it enough, it could cause a panic attack. When you express how you feel in a productive and healthy manner, you tend to not feel overwhelmed to the point where you have a panic attack.
You've just read some great ways to solve panic attack problems. No one is immune to getting a panic attack. It is now time to stand up to your problems and look actively for solutions.