When attempting to manage a panic attack, keep in mind that your are facing a difficult road. There are various factors that can trigger attacks, and no one has the same symptoms. That can make it hard to find something that works for an individual sufferer.
Sleep a little extra during periods of frequent panic attacks. Weariness can contribute to the onset of an attack, and make it more difficult for you to manage an attack if one does occur. Your goal should be to get eight good hours of sleep every night.
If you start to feel the symptoms of a panic attack developing, do something relaxing, such as listening to music. Focusing on the lyrics of calm, soothing music in a quiet environment can really help. Your symptoms should subside when you direct your thoughts to something else. Your body should begin to relax and the anxiety dissipate.
If you can control the rate of your breathing, you will have a better chance of controlling panic attacks. It is important to try to control your breathing when you are having a panic attack because it can help to cut back on the intensity of the attack. The way to best manage these attacks is to take deep breaths.
Have you experienced a panic attack that lasted forever? You are in control of your body and emotions!
If you are worried that you will get a panic attack, focus on something else. Any distraction, whether it is your shoes, a piece of music, or a crossword puzzle, can help. The most important thing is to focus on something other than your panic. When you do this you can ward off a major attack and begin to feel more comfortable sooner.
When you feel that dreaded panic attack seeping into your consciousness, stop everything you are doing, sit down and begin very deliberate breathing. Breathe deeply in through the nose to extend your stomach, count to five, and then breathe out through the mouth, once again counting to five. Count how many times you do the breathing until you hit 10 and you should feel better.
If you let the symptoms of your panic attack overwhelm you as they’re occurring, it will only increase the severity of the attack. Bend yourself to meet the attack instead of trying to stand against it, unyielding. Visualize that the feelings are in a flow that is moving around you as opposed to going into your core. Most of all, however, focus on the way you are breathing. Breathe evenly and slowly, becoming more calm with every breath. You will feel relaxed after the adrenalin burns off.
It is important for someone to pay attention to what is happening when they feel that they are about to have a panic attack. You should keep in mind that you are feeling a momentary nervous system overload; you are not in any physical danger. This will put you in the right frame of mind and reduce the duration of the attack. While your attack is certainly devastating, and our tip should not serve to down-play what you are feeling, it is important to keep this mindset so that you can move past the episode.
As a victim of panic attacks, you are painfully aware of how it feels when one begins to rear its ugly head. The hard part is knowing how to quickly stop them, which is what you really want to understand.