When you have panic attacks, it can influence your whole life, your self confidence might go down, and it can affect you at many events you go to. Understanding the triggers for your panic, and how to contain them, is essential to effectively managing your panic attacks. This article has some suggestions on how you can keep your panic attacks under control so you can start living a more fulfilling and happy life.
Listen to some music if you think you will have a panic attack. Sit still without any outside distractions and listen to calming songs that have a nice soft tone while focusing on the words that are sung. By focusing on the music, you allow your body to forget about the panic and relax.
If you are unsure about how to handle your panic attacks, a great place to begin is with techniques for breathing and relaxation that help calm the body and mind. Although controlling panic attacks can be difficult, learning breathing techniques can make the difference.
One crucial element in controlling the escalation of an anxiety attack is breathing deliberately and slowly when you start hyperventilating. Make sure you control your breathing because this will help make the attack end sooner. Deep breathing can be a very effective way to assert control.
Are panic attacks really inescapable? You truly have control over your mind and body!
Isolating yourself will only exacerbate the feelings that lead to panic attacks. Staying socially active, even just spending time with loved ones, can help you avoid panic attacks by providing positive interactions with others. That is why having friends is so important.
Do not let a panic attack cripple you. Instead of trying to fight off the panic attack, understand what is happening and react accordingly. Rather than letting the panic attack go through you, imagine that it is going around you. Most importantly, focus on your breath. Inhale and exhale evenly and slowly, as doing so requires remaining calm. At some point, you will notice the feelings of panic subsiding as you burn off the adrenaline.
If it is possible at all, get them to come by and sit with you for a while. Doing so will help you improve your mood very fast.
When you feel a panic attack coming on, use positive thoughts and mental statements to get yourself through it. Remind yourself that the feeling is temporary and will be over soon. Concentrate on keeping your control.
Always be aware when your anxiety level seems to escalate. Part of the prevention of panic attacks is being pro-active and monitoring your feelings. You will be more aware of what is happening and know how to control your anxiety more effectively. Hopefully, getting into this habit will reduce the intensity of your panic attacks, or be a preventative mechanism all together.
Use the surge in adrenaline from a panic attack to clean your house or rid your home of clutter. Refocusing your attention may decrease the duration of panic attacks, while leaving you with a clean home.
A child who is having panic attacks more often than usual should be sat down and talked to immediately. He or she may have something dramatic going on, and the attacks could be due to his or her inability to express it. Speak honestly and openly with your children.
A sense of logic and rational thinking is a common characteristic of people who gain control of their panic attacks. Remember to tell yourself that these panic attacks are just feelings and they cannot literally do you any harm. Think of a positive affirmation, then repeat the affirmation until it helps you feel better.
Always be aware of your feelings and emotions, so you can be alerted to the onset of a panic attack and stop it in its tracks. Notice what you are feeling prior to onset and write it down. Read them weekly to see your triggers so you can work to avoid them.
Take advantage of your new found abilities and confidence to appreciate small things. Some people suffer from anxiety and panic attacks more than others. Thankfully, this can be properly managed and have less of an impact on your life.