Understanding where your panic attacks come from can help you reduce and cope with the attacks better. You may be able to avoid those situations or learn to handle them before the onset of an attack. This article should contain a few solutions you will find efficient in your situation.
Listen to music as soon as you feel the feeling of panic so that you divert your attention to the lyrics or beat. Focusing on the lyrics of calm, soothing music in a quiet environment can really help. Listening to music also distracts you from your bodily symptoms. Instead of worrying about your heart racing or your breathing feeling labored, you’re focusing on the music. This helps you calm down instead of spiraling further into panic.
Relaxation techniques are a great way to get rid of your stress problems. The simple act of breathing in a slow, deep and purposeful manner can give you the ability to maintain control in the event of a panic attack.
By paying attention to the rate of your breathing, you can better cope with your panic attack. Additionally, controlling your breathing will lessen the degree of intensity you experience with a panic attack. Slow, deep breaths are the most effective way to avoid loss of control.
If you experience fear when having an attack, ask yourself if there’s something or someone in your surroundings that you should be fearing. Ask yourself if there is actually someone there who can harm you. Since in most cases, you will answer in the negative, you should simply calm down and allow the anxiety to melt away.
Learn ways to distract your attention when you feel that a panic attack in imminent. Sing a song or do some other activity to keep you busy. Do anything and everything you can to keep your mind busy so it can’t panic. Doing these things can help prevent a complete panic attack, and help you recover more quickly.
Try going to a licensed mental health counselor who can help you work through your feelings with anxiety and panic. If you cannot afford one, just talking to a friend can help as well. A therapist will still need your help in determining the reasons for your anxiety.
If an attack is eminent, resist the urge to combat it. You should concentrate on the fact that you know the feelings will pass, instead of on the feelings that you are having. Fighting off every attack might actually increase anxiety levels, but accepting them while remaining calm can encourage healthy changes.
If you have a panic attack, remember to remind yourself of exactly what is happening to your body. Remind yourself that you are simply experiencing over-stimulation of the nervous system, and that no physical harm is going to occur. This will help to alleviate your symptoms and put your thoughts into a better perspective. Going through a panic attack is awful, and the intention is not to make light of the situation. However, when you approach it with this thought process, you will help control some of it.
Use the above advice to help you deal with anxiety and panic attacks. It may even aid you in alleviating or preventing your panic attacks altogether. The advice above will also help you deal better with a panic attack if it does happen.