Awareness of panic attack-causing triggers is essential for ease and aversion. You can use the guideline given below to learn more about triggers that are the typical culprits for panic attacks. You can then avoid the triggers and lessen the number of panic attacks you have.
One important aspect of panic attacks is learning how to recognize the signs of when a panic attack is coming on to interpret it correctly. Otherwise, you will interpret the attack in an even more fearful way, which will make your symptoms worse. When you feel the symptoms of a panic attack coming on, remind yourself, “Oh, this is a panic attack – and these symptoms are psychological, not physical.”
During a panic attack, you can be overtaken by worrisome “what if” statements, so a great way to get out of that mindset is to change them to “So what?” For example, “What if I fail my test?” turns into “SO WHAT if I fail my test?” Nothing is so wrong it’s worth suffering over!
If you want to limit the number of panic attacks your child experiences, you should carefully choose the foods you feed them. Highly processed foods can spike your child’s blood sugar and lead to panic attacks. Feeding your child healthy foods can help them be as healthy as possible and diminish their panic attacks.
If you experience panic attacks, you may find it helpful to carry “insurance” in the form of some anti-anxiety medication. Medicines such as clonazepam in very small, occasional doses can be highly effective in quickly calming a panic attack. They are not meant to be taken daily and should be taken under a doctor’s instructions.
If you are constantly under the fear of panic attacks and anxiety, you must try to talk about the root of your problem. As you begin to understand what is freaking you out, the next step of overcoming your fear will naturally come to you.
When you have a panic attack, a great technique is to visualize yourself as a bird. Fly through the blue, clear sky on the wind until you reach a beautiful meadow. Fly into the meadow and through the grass, watching it sway in the breeze. When you concentrate on all the details you’re seeing, you’ll forget about the panic attack.
If you know someone prone to panic attacks, try and be mindful of situations that you know may trigger an attack and avoid them. If you sense your friend or loved one is about to go into a panicked stage, speak in calm tones and distract them while you casually remove them from the situation.
When you start having negative thoughts that would usually lead to a panic attack, shut them down. Say NO every time one comes up and think of the complete opposite. If you fear death, think about life. If you fear failure, do something you know that you’re good at.
When trying to overcome a panic attack, you should try to think about positive, calming things. It would be best to remind yourself that panic attacks eventually get better. Remind yourself that you will not lose control.
Know your panic attack patterns to prepare yourself for an oncoming attack better. For example, some people have attacked as short as 15 seconds, while others may have single attacks lasting for half an hour or more. Still, other people can have multiple consecutive attacks in a small time frame. Knowing what triggers your attacks and how long they will last will help you weather them as calmly as possible.
When experiencing a panic attack, you should use deep breathing techniques, but not for too long at one time. Do ten deep breaths, and then wait ten minutes before starting again. Spacing them out will help keep your body relaxed and the panic attack away for the rest of the day.
Reducing the stress in your life can help to decrease the frequency or severity of your panic attacks. Stress stimulates adrenalin production and is often directly related to a panic attack. While some stress factors are uncontrollable, others can be managed, reduced, or eliminated by your actions. For example, if you lead a busy lifestyle and have little free time to relax, learn how to say no to people who need favors or bosses who constantly want you to work overtime. Be polite yet assertive. Put your health before the needs of others for a change. It’s not being selfish “. It’s being smart.
Believe it or not, practicing good posture is one way to lessen the occurrence of panic attacks. When you subconsciously move into a defensive position, your mind reacts with feelings of fear. Likewise, such positions often create tension in the body and obstruct your ability to breathe deeply and clearly. By reminding yourself to open your posture and relax whenever possible, you help to counteract a common trigger of panic attacks.
Self-esteem is an essential factor to consider when trying to overcome your anxiety. People with high self-esteem are less likely to panic because they are happier with who they are. They are more confident. Try to work on your self-esteem to make yourself a little less anxious.
Keep a list of phone numbers handy, so you can call the people you trust the most when you’re facing a panic attack. When you’re feeling good, you should sit down with them and explain what a panic attack is and what you need from them when it happens to you.
You should be able to use the instructions that have been given above to cope with panic attacks in an effective manner. Decreasing their intensity is crucial, and no one but you can control how they affect you. If you want to control them better, you should follow the guideline as closely as possible.
