As you are beginning to experience the panic attack, reflect upon whether there is indeed something to be afraid of within your immediate surroundings. Is somebody actually trying to cause your harm? Probably not. Once you realize this, you can breathe deep and allow the fear to subside.
By learning to use relaxation strategies, you can stop a panic attack before it gets out of control. Practicing a relaxing exercise when you do not feel stressed will help you focus on relaxing when you are experiencing an attack.
Meditation, as well as focused breathing, can be an effective tool to use to fight panic attacks and anxiety. While counting out every inhale and exhale, take 10 deep breaths. This will let your brain get enough oxygen to function well, and give you something to focus on besides the panic.
The flight and fight energy must be directed elsewhere. Use this energy to do something that takes your mind off of things. Try vigorously cleaning the house, or following your favorite exercise routine. If you channel your energy into something productive, your feelings will pass quickly.
Socializing and getting out of the house is the best way to settle your fears, and to meet your needs for human contact. Although the Internet can be a great resource, you won’t flourish, or even survive long, without face-to-face interaction with other human beings. That doesn’t mean you should completely avoid the Internet. You can still use it, but only when absolutely necessary.
Self-medicating is something you should avoid when you suffer from panic attacks. If you use or abuse drugs and alcohol, you may actually exacerbate the symptoms; you also risk becoming depressed or addicted. Discuss healthier techniques to treat your panic attack symptoms with your doctor.
Setting a timer to signal yourself to practice deep breathing every hour or half hour is a good way to get a handle on frequent panic attacks. Every half hour or so, take a minute to do some deep breathing exercises. You will get more oxygen to your body so that your body will cooperate and calm down, and you can deal with the mental aspect of your panic attack. If you maintain doing this, you will end up creating a habit of it.
When you feel a panic attack coming, you should stop what you’re doing, sit down, and breathe. To perform deep breathing exercises, inhale through your nose while slowly counting to five, making your stomach rise. Then exhale through your mouth as you slowly count to five. Gradually, extend the duration until you can comfortably inhale to the count of ten and exhale to the count of ten for maximum stress relief.
Using the tips you’ve just read should help you defeat your panic attacks. Do not allow your fears or negative thoughts to control your lifestyle. You are more than capable of conquering your panic attacks. The effort that it takes to gain control over your attacks is worth it because your peace of mind is priceless.