Tips For Dealing With Your Panic Attacks


You have to get plenty of sleep, if you are prone to panic attacks. Too little sleep can increase the risk of panic attacks, and reduces your ability to see things clearly and use proper coping techniques if you do have an attack. Try to get your eight hours of sleep each night.

TIP! Use music to calm yourself at the onset of a panic attack. Focusing on the lyrics of calm, soothing music in a quiet environment can really help.

Panic attacks cannot hurt you physically, but they can distress you both mentally and emotionally. Included below is advice on how to handle your panic attacks and minimize the amount of stress you feel when they occur.

Try to find panic attack support groups around you online. A support group will help you talk about the problems you are going through and you will be able to hear how other people deal with their panic attacks.

TIP! There are many relaxation techniques that you can learn to diminish the frequency of panic attacks. Breathing calmly could be enough to get through a stressful situation.

Deal with your panic attacks by seeing a great therapist. Research online, ask friends in your area, and consult your regular doctor to find a good counselor that can help you with your panic attacks.

A basic step to stopping your panic attack is realizing how you are breathing and what it is doing to you. If your breathing it rapid, you can exercise control over the attack through slowing it down. When you control your breathing it will help your panic attacks to be less intense. A good way to get control of a panic attack is to take some deep breaths.

Panic Attacks

If you feel panic start to take control of your body, try to go with it instead of trying to fight it off. Instead of worrying about the feelings the attack is triggering, concentrate on the idea that you know it will pass. Attempting to battle a panic attack may result in a worsening of the condition, but simply allowing things to happen and deliberately remaining composed may actually hasten the end of your episode.

TIP! To talk your way out of a panic attack, use positive internal dialogue to calm yourself down. Focus on the fact that it is a temporary situation.

If panic attacks are bothering you, learning relaxation techniques and proper breathing will be very beneficial. Although controlling panic attacks can be difficult, learning breathing techniques can make the difference.

Keep in mind that you’ve always gotten through your panic attacks unharmed in the past. If at all possible, keep in mind that negative thoughts will only exacerbate the condition; find a place of peace within yourself and relax to the best of your ability.

TIP! An important piece of advice to someone that suffers with panic attacks is they need to be aware of what is going on when an attack happens. Try to keep in mind that you are just experiencing an over-stimulation of your nervous system.

If you can control the rate of your breathing, you will have a better chance of controlling panic attacks. Breathing plays a big role in panic attacks, and noticing and controlling your breathing can cut down on the severity of the attack. Focus on deep breaths to not only gain control of your body but also to let your mind focus on something other than the thoughts that caused the panic attack.

A little human contact can be your first line of defense against stress. It can help a lot to hear comforting words from a friend, especially if that friend can make you laugh. Having someone who will hug you will help even more. Human touch can be very reassuring and will help you feel calm and secure.

Have you never gotten past a panic attack? No other controls your emotions or body.

You can make an attempt to work yourself right out of having a panic attack. You need to know what your thoughts and feelings are and know what to do. Typically, when you are angry, you will have feelings that can incite panic attacks so avoid these feelings if possible. Keep in mind that going against your feelings is the best thing to do.

TIP! It is important to know what types of things bring on your panic attacks. If you are upset with someone and are scared to talk to this person about it, this could result in a panic attack.

You are not alone, and by knowing this you will have an easier time dealing with your anxiety. Having a good support system will help you overcome your personal obstacles. After all, you would expect your friends to do the same for you.

The mere thought of panic attacks are enough to stir them for many. Stop thinking about the sources of your attacks and about the dreaded worry. It is feasible that these thoughts can also cause an attack to occur. It’s the same idea as being told “don’t think about purple elephants”. Once someone says that, you can’t help it.

TIP! A lot of people are able to control panic attacks by knowing their feelings. For instance, when the panic attack begins, try to tell yourself that these are only feelings, and feelings cannot hurt you.

When you are suffering in the middle of one of your panic attacks, ask yourself if there’s really anything to be afraid of. Is your fear based on reality, or is it actually just a creation of your mind? Is someone posing a threat to your well-being? Probably not. Once you realize this, you can breathe deep and allow the fear to subside.

Know your feelings, so that you can know when and how to stop your next panic attack. Take note of what thoughts you are having prior to an attack by keeping a journal. Take note of these feelings once a week, so you know what starts you panic attacks and how to steer clear of them.

Panic Attacks

While a panic attack is occurring, do not resist the sensations because it may exacerbate the situation. The correct thing to do in this situation is to remind yourself that the panic attack will pass soon, and focus on breathing exercises or some other fun activity. By fighting, you may extend or worsen the attack.

TIP! Take the negative energy and focus it on something much more productive. Any energy built up while you are suffering from a panic attack is best directed towards something that can distract and relieve your mind from the current moment.

Although panic attacks are often debilitating, all it takes to be free of them is a little patience and effort. Talking to your physician about the steps that you need to take to treat panic attacks effectively is very important. Use the above tips to cut your panic attacks down to size.

Socialization is a good way to relax. Volunteering can help you feel useful; you can do it with children or older adults. These groups of people will be a reminder to you also of your wonderful self-worth, plus the fact that life is indeed an enjoyable thing.