Not much is known about panic attacks and many people aren’t convinced they exist until they have one. It can be difficult to know what you can do about them, but here are some solid steps you can take to make sure you can handle these attacks when they occur.
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.
People who are prone to panic attacks tend to be under a ton of stress. If you want to limit the occurrence of your panic attacks, then you should consider going on a diet. Diets make your body feel better and make you look better, which in turn will make you happier.
Learn as much as you can about panic attacks. This could be the key to your handling of them. Make sure you learn as much as you can about the possible causes and how to deal with them. The more information you have, the better able you will deal with a panic attack when you have one.
Tell yourself that you have experienced these attacks before without anything bad happening. Just try to relax and never add bad thoughts to your anxiety, as this will worsen things.
Talk yourself out of panic attacks. Do not allow your irrational thoughts to cause irrational behaviors. Try acting against your negative impulses and take yourself toward a positive outcome. Feeling a certain way, but choosing to respond in a different way, is what you need to do.
Breathing exercises can help you tackle anxious feelings. The simple act of deep regular breaths in the face of stressful or abnormal situations can bring much needed oxygen to the brain and alleviate these feelings. Controlled breathing will allow you to focus on the task you are confronting and allow you to push through calmly.
Relaxing during a panic attack is imperative if you want to decrease its duration. Channeling your attention to something else can often help lessen the intensity of a panic attack. Playing soothing music and trying to sing the lyrics will take your mind off of the attack and help steady your breathing.
During a panic attack, try practicing “7-11 breathing”. This technique involves breathing in as you slowly count to seven and breathing out as you slowly count to eleven. This ensures that you are taking deep, slow breaths, which prevents you from taking in too much oxygen (known as hyperventilating).
Having a panic attack can be a bit scary, but when you have the tips above, it can be a little easier. Make sure to try each step when you have an attack to see which method works best for you. Find one that helps and finally feel a little better.