It would be nice to avoid a panic attack all together. Unfortunately, panic attacks are a reality for many. The reasons can vary. No doubt, it would be a great comfort to reduce, if not, avoid any attack! Below are some suggestions others have found helpful in coping with this condition, please read on:
You have to get plenty of sleep, if you are prone to panic attacks. Lack of sleep increases the chance of having an attack, and it will leave your body weakened, meaning that you will be less able to deal with one if it happens. Try to get your eight hours of sleep each night.
No matter how much a panic attack makes you want to run and hide, DON'T. Stand up to your fear and stay right where you are. Once you realize that every time you don't run nothing happens your brain will start to figure out that the fear thing isn't working, and it won't be able to take you over anymore.
Carefully choosing which foods you consume can lessen the number of panic attacks you experience. It is important to eat whole foods rather than foods that have been highly processed. Whole foods will help to keep your blood sugar levels as stable as they can be, and this in turn may cut back on the number panic attacks you have.
An excellent exercise to try during a panic attack is to move in slow motion. Perform every action with deliberate thoughts and in the minutest detail. Slow down all of your movements and try to slow down your breathing as well. Concentrate on what you're doing to the point that you hear nothing else.
If you are prone to panic attacks, you know that complete avoidance of panic-causing situations is not always possible. Learn out of body techniques to remove yourself from the situation and allow you to view it as if you were watching television. What would you tell yourself to do? How would you provide comfort? Often placing yourself in the role of mentor or guide trying to help someone else deal with panic issues will get you through the worst situations.
Say NO to your panic attack! When it gives you a negative thought, say NO! When it makes your heart flutter, say NO! Just keep saying NO until the feelings pass and the physical symptoms subside. If you never say "yes" or "okay" you'll find that your attacks pass really quickly.
Take a self-analysis before you have an attack. Finding the root causes of your fear can be enlightening. Look into what is causing your fear and share these deep fears with someone you trust. When you share and explore the root causes of your fear, it loses the power over your mind.
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).
Picture the feelings you will be experiencing after the attack, the lack of anxiety, and the return to normal feelings. Imagine yourself on the other side and how these feelings affect your well-being. Focusing your thoughts this way can relieve anxious feelings and prevent an attack or allow a current attack to subside more quickly.
When fear comes on you should accept and acknowledge it, then analyze whether or not it's helpful in the situation you're having the panic attack in. If you find that the fear is baseless then you can literally tell your fear thank you very much for trying to help, but it's time to let go.
Increase the your confidence by telling yourself great things about yourself. Telling yourself positive things and passing positive compliments to others will deter judgmental feelings. These thoughts can lead to negative thinking which can increase anxiety and diminish control. See the positive aspects of yourself and others. Do your best to express these thoughts.
The way your body reacts to a panic attack is not harmful in any way - in fact, it's the same way you'd feel if you were truly being threatened, and it would save your life. Remember during an attack that nothing that's happening is life-threatening nor will it hurt you.
Think about experiencing yoga, meditation, or other relaxation exercises. Relax in a warm bath or enjoy some herbal tea. Also, you could spend some time with family or friends, or simply let it all out by crying. Do whatever works best for you!
Panic attacks can be brought on by a lot of stress in your life. You need to learn to get rid of stress in your life, whether that is people or situations that cause you fear and anxiety. While it isn't good to avoid everything that bothers you, until you learn to assert yourself it is a good start.
Do you stress out over the fact you're stressing out? My biggest problem was that I would have a fear and then start freaking out because I was irrational and my fears were dumb and therefore I was irrational and dumb. Instead, I realized that anxiety is a natural reaction and healthy, so I should be happy my mind is trying to help and let it pass.
Go out and meet new people. Find friends to talk to about your issues. The Internet shouldn't take the place of real human contact. When you do venture out, try to make sure the people around you are supportive of your efforts to eliminate anxiety.
If you are experiencing a panic attack in the middle of the night when you are trying to sleep, just get up and watch some TV. There is no sense in trying to go back to sleep, so you should just do something that will relax you until your panic attack ends.
Okay! Now, you have some suggestions that others have found helpful! Use the information that would apply to you! Don't lose heart! Unfortunately, others have panic attacks too, but many have learning how to reduce, it not, avoid an attack. Perhaps, this will be true of you too!
Orignal From: Finding A Greater Power To Help Deal With Panic Attacks
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