Learning how to treat and deal with panic attacks can be incredibly exhausting. Nevertheless, it can also be done. Since you have found this collection of tips, you can become more informed when it comes to treating your panic attacks, so that you can start feeling much better much sooner.
When the negative voices enter your head you need to give yourself permission to tell them to leave you alone! “Hi, anxiety! I hear that you’re telling me I’m worthless, and I accept that YOU believe that, but I surely don’t! It’s time for you to leave now, so goodbye!”
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If you suffer from panic attacks, it is important that you see a doctor or pyschiatrist. Even if you are against taking medications, a health professional may have other things that you can try in order to stop having panic attacks or at least lessen the symptoms you have when you get one.
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Pretend you feel great when you have a panic attack. Say out loud that whatever is bothering you is just fine. For example, “My heart is NOT fluttering! It’s beating perfectly and smoothly and I am so thankful for that!” Rotate around your body and truly believe in the words you say and they’ll come true in short order.
Reading books and articles on anxiety and panic attacks is a great way to ensure you know as much as possible and have the tools you need to battle back against your condition. Continue to read both online and off, and consider getting into a support group to learn from people face to face as well.
If you are experiencing a panic attack, stop and check in on your breathing. Shallow breathing leads to an elevated heart rate and lack of oxygen. This will make your panic attack feel worse. Instead, focus on taking deep and long breaths. Through the nose is best. Get that oxygen to your body and the panic attack just might quickly pass.
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Avoid feelings of dread about future events. Worrying that something bad may happen will only make present situations worse. Your anxious feelings can often be attributed to what you think will happen as a result of a given situation. Do not dwell on what might be and focus on the present and making the best outcome for your current issue.
If you get panic attacks you should learn some diversion tactics to help keep your mind a little occupied and off of the topics that get you stressed. One tactic that you can try is to count down from a hundred really quickly or to do math problems in your head. This will occupy your mind.
Watch out for yellow cheese dye! Some people have a major sensitivity, even allergy, to annatto, which is used to turn cheddar and American cheeses yellow. If you have any food product with this coloring in it, you may get horribly anxious and your heart may start to palpitate wildly. Why not eliminate foods with annatto and see if you notice a difference?
As you start to take over your panic attacks and turn them around, congratulate yourself for the hard work and dedication you’ve shown! The more you realize the changes you’re making, the better they’ll work to help you stay calm. Keep up the good work!
It is important to help someone who is having a panic attack to regain control of his or her breathing. Encourage the person to try their best to take deep breaths and to breathe slowly. This can help to lessen the intensity of the panic attack and make it pass more quickly than it would on its own. It’s important that you don’t panic too, as this will only aggravate the situation.
If you feel a panic attack coming on in your car while you’re driving, start looking around. Enjoy the freedom of being able to drive, and take note of the cars around you. Imagine how they feel driving their cars, being able to go wherever they wish whenever they want. Revel in the joy of operating your car!
Many people are embarrassed or afraid to confide in family members when they suffer from panic attacks. Studies have shown that panic disorder may be hereditary, affecting other members of the family. Talk to your relatives and you may find allies who suffer as you do and can help you deal with this devastating disorder.
Consider a yoga class if you are prone to panic attacks. Yoga is meditative and restful. It gives your mind the opportunity to focus again. Taking an hour out of your day to spend time on a mat benefits your body, mind, and soul. This can be a very positive way of dealing with panic attacks.
Find successful diversion tactics when you feel a panic attack coming on. Tactics can range from getting up and walking around to grabbing a healthy snack to distract yourself from the physical symptoms. The key is to distract yourself from the feelings you are experiencing, which will either reduce the severity of or prevent the attack.
If you suffer from panic attacks, reduce or eliminate your caffeine intake by switching to decaffeinated versions of your favorite beverages. Caffeine can intensify anxiety and feeling jittery, which may trigger a panic attack. Cut back slowly if you consume a lot of caffeine to prevent headaches and other withdrawal symptoms.
Stop giving your anxiety power and you’ll stop having panic attacks. Fears tend to be about items that are out of our control, but by allowing the worry to continue we’re giving the anxiety permission to rule our life, STOP! Take back the control and tell anxiety where it can go!
That wasn’t too bad, right? Like any health problem, it takes research, a doctor and trying treatments to find something that works for you. There are times when it can seem hopeless to treat this kind of condition, but you should know that help is out there if you want it.