How To Control Panic Attack
The very definition of a panic attack implies that you have little or no control over it. An attack can come on very suddenly, and in an instant you feel extremely scared and anxious. Symptoms of an attack can vary. Some people have rapid breathing and dizziness, while others feel their heart pounding and get sick to their stomach. Regardless of the symptoms, a panic attack is a debilitating issue that can take over a person's life. With the techniques below, you can learn to control panic attack instead of letting it control you.
Peace & Quiet: External stimuli prevent any kind of calm and tranquility. When you start to get those anxious feelings, immediately seek out the first quiet place you can find. There are many small, out-of-the-way areas in most locations that serve this purpose. Once you are in a peaceful, quiet place you can stop focusing on everything and everyone around you, and just focus on yourself.
Close Your Eyes: The best way to begin to relax is simply to close your eyes. Outside stimuli are usually unhelpful during an attack. As soon as you feel an attack coming on, close your eyes and shut out the world. When your eyes are open, it is too easy to see the reactions of others, which can make the situation worse. If there was any kind of trigger in the attack (for more on triggers, see below), continuing to look at it is definitely a problem. Closing your eyes is the first step towards control.
Look Inward: Control can only be achieved through intense focus. Your thoughts should be directed on relaxing each part of your body. Some of you might already be familiar with meditation. If you are, then use it to keep yourself calm and in-control. Focus is key when it comes to panic attacks.
Deep Breaths: It is no secret that breathing is helpful in times of stress. Think about those deep breaths you take before doing something you're afraid to do. Women in labor use Lamaze to minimize the pain. Panic attacks can cause rapid breathing and hyperventilation. Focus on your breathing, and take long, deep breaths in and out... In through your nose, out through your mouth. While you are thinking about your breathing, you will be thinking about little else, and this will continue to relax you.
Avoid Your Triggers: Although there are ways of controlling the attacks themselves, it is also important to try to prevent them. Keep a journal of your daily activities, and record the dates and times of your attacks. You might find that there are certain triggers that set off each attack. Some panic attacks are truly random, but if you identify and avoid your triggers, you can prevent the majority of your attacks.
See a Doctor: Have you ever been actually diagnosed with panic attacks? Be sure to see a doctor and confirm that the symptoms you have are due to panic attacks, and not some more serious medical condition. Do not be afraid to try anti-anxiety medications. For some people, medication is the only way to control their attacks. Also, seeing a psychologist can relieve stress and help you deal with underlying issues that contribute to your attacks.
Going to the doctor is not admitting defeat. Try out the various techniques first, and see if you can stop an attack through relaxation. Always be aware that a panic attack begins in your mind, and the only one who controls your brain is you.
Peace & Quiet: External stimuli prevent any kind of calm and tranquility. When you start to get those anxious feelings, immediately seek out the first quiet place you can find. There are many small, out-of-the-way areas in most locations that serve this purpose. Once you are in a peaceful, quiet place you can stop focusing on everything and everyone around you, and just focus on yourself.
Close Your Eyes: The best way to begin to relax is simply to close your eyes. Outside stimuli are usually unhelpful during an attack. As soon as you feel an attack coming on, close your eyes and shut out the world. When your eyes are open, it is too easy to see the reactions of others, which can make the situation worse. If there was any kind of trigger in the attack (for more on triggers, see below), continuing to look at it is definitely a problem. Closing your eyes is the first step towards control.
Look Inward: Control can only be achieved through intense focus. Your thoughts should be directed on relaxing each part of your body. Some of you might already be familiar with meditation. If you are, then use it to keep yourself calm and in-control. Focus is key when it comes to panic attacks.
Deep Breaths: It is no secret that breathing is helpful in times of stress. Think about those deep breaths you take before doing something you're afraid to do. Women in labor use Lamaze to minimize the pain. Panic attacks can cause rapid breathing and hyperventilation. Focus on your breathing, and take long, deep breaths in and out... In through your nose, out through your mouth. While you are thinking about your breathing, you will be thinking about little else, and this will continue to relax you.
Avoid Your Triggers: Although there are ways of controlling the attacks themselves, it is also important to try to prevent them. Keep a journal of your daily activities, and record the dates and times of your attacks. You might find that there are certain triggers that set off each attack. Some panic attacks are truly random, but if you identify and avoid your triggers, you can prevent the majority of your attacks.
See a Doctor: Have you ever been actually diagnosed with panic attacks? Be sure to see a doctor and confirm that the symptoms you have are due to panic attacks, and not some more serious medical condition. Do not be afraid to try anti-anxiety medications. For some people, medication is the only way to control their attacks. Also, seeing a psychologist can relieve stress and help you deal with underlying issues that contribute to your attacks.
Going to the doctor is not admitting defeat. Try out the various techniques first, and see if you can stop an attack through relaxation. Always be aware that a panic attack begins in your mind, and the only one who controls your brain is you.
