If you suffer from panic attacks it doesn't mean that there is something wrong with you, you just need to know how to deal with stress and anxiety in a better way. In light of the pressures and responsibilities people face nowadays, it is no wonder that panic disorder has become so prevalent. Here are some tips to help you deal with a panic attack.
Consider trying cognitive behavioral therapy in dealing with panic attacks. Therapy sessions with a professional have helped a lot of people, and can help you as well. Search your city to find practitioners that offer specialized treatment for panic and anxiety disorder. Be sure to look for accredited professionals with experience in this area.
Did you do this before? Did it end in success during the previous experience? If you weren't, do you know what you need to change to make it work this time?
When you feel a panic attack coming on, stop what you are doing, sit down somewhere comfortable, and start your breathing exercises. Breathe in deeply through your nose till your abdomen rises. While you breathe in, count to five, and then count to five again as you let the breath out of your mouth. After ten repetitions, you should feel significantly better.
You can try deep breathing therapy, meditating or yoga. Try taking a warm, soothing bath or drinking a cup of warm tea. Also, you could spend some time with family or friends, or simply let it all out by crying. The key is to do whatever works for you.
When negative thoughts start coming up, try and counter them with logic and knowledge. Are these thoughts providing assistance or harm? Is it sensible? Ask yourself if your negative thoughts can actually occur.
The first step to finding a treatment plan that will work is to get a correct diagnosis from a healthcare professional. Although everyone can be categorized under the umbrella of anxiety, each person's case and thus his or her treatment strategy will differ. If the panic attacks you suffer are so bad that you can't control them, seek the advice of s psychologist or psychiatrist.
Adequate sleep can help you avoid more panic attacks. If you are overly tired, your mind will not be functioning at optimum levels. If you have an anxious mind, you will surely have an increase in panic attacks. Talk to your doctor if you have difficulties falling or staying asleep.
Most people can succeed at ending or controlling panic attacks just by simply understanding how they feel. Be armed with this rational approach when you feel anxiety welling up. Try to control it through your thoughts. Know that these anxieties have no substance and therefore you have nothing to fear. Memorize a positive quote and recite in repeatedly whenever an attack occurs.
Is it possible for your panic attacks to go on forever? You are in charge of your body and mind, not the other way around.
Once crucial thing for panic attack sufferers to remember is that they should try to stay cognizant of what is really going on around them when they have an attack. Make sure you know that you are not in any danger, and you are just having a panic attack due to your nervous system being over-stimulated. If you can accomplish this, you will get be able to get through the attack more quickly. Yes, it is awful, and this advice is not meant to down-play that at all, but adopting this kind of thinking will help to negate at least some of the panic.
See if your friend can come and talk to you face to face. This can help you to feel better quickly.
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. By educating yourself on the ways to control your breathing so that it returns to a relaxed state, you will be able to have a better grip on anxiety attacks as they occur in the future.
As you have seen, there are several ways to treat and cope with panic attacks. Try different things and remember to be patient until you find the exact cause of your stress and find something efficient against it. Use the tips you have learned to find a way to control your attacks.
