Experiencing a panic attack can be a traumatic event. Panic attacks can be crippling to the psyche of the victim. Often they feel alone and unable to find people who can relate to their condition. Until recently Western medical practitioners had no way of categorizing Social Anxiety Disorders.
It was not until 1980, when a group of researchers published the Diagnostic and Statistical Manual, that anxiety disorders became fully recognized. Since then a couple of practical techniques have been developed to help you when encountering a panic attack. Learning how to have a panic attack can be helpful in dealing with anxiety issues.
Our Top Pick For Beating Panic Attacks
Stopping, and preventing, panic attacks is now even easier.
To stop a panic attack, you must try to calm yourself down and regain control of your body. The first step in taking control is acceptance. You must accept that you are having a panic attack. You shouldn’t dismiss a panic attack because that could make it worse.
By accepting your position, you are better able to notice your symptoms. You should be looking for things like, how you are feeling physically and mentally, which can help you regain control.
Breathing is critical in combating panic attacks. When you go through a panic attack, your breathing begins to become shallower, making it seem like you cannot catch your breath completely, whereby causing your heart rate to increase. By learning a breath control method, you can regain control of your body, which can help relieve symptoms.
A very simple breathing control exercise that can help is, to place one hand on your diaphragm. Breathe in for 4 seconds and then out for 8 seconds.
This releases tension and anxiety. It also forces your body to maintain a particular heart rate and temperature, which can begin to alleviate any stress you are feeling.
Another great strategy to deal with a panic attack is to remove yourself from the situation. For many sufferers of social anxiety disorders, stressful situations can act as a trigger for panic attacks. In many cases leaving the stressful situation can relieve the anxiety being felt.
If you feel a panic attack beginning you should try and find a place such as a bathroom or outside space, where you can gather your thoughts without additional anxiety forming.
Try and find somewhere comfortable where you can find time and space to work on your breathing exercises. Fresh air has also been known to help alleviate stress.
If you can, you should try and find somewhere to sit down. During a panic attack, shortness of breath can cause feelings of nausea and dizziness. Many people feel as though their legs have become like jello, which could become dangerous if you fall over and injure yourself.
Distracting yourself can be another useful strategy when you begin to feel the onset of a panic attack. Little distractions can help you keep your mind off of the anxiety and aid you to control your thoughts better. Positive thinking is one of the best ways to not only combat a panic attack, but it also prevents future attacks.
Your state of mind affects your body chemistry dramatically By focusing on positive things you don't allow your mind to build up anxiety. A positive perspective is critical to all aspects of health.
Focusing on nature can be very relaxing. Keeping a picture that reminds you of a happy experience can also help you remain calm. This technique can work using almost anything. People will often start counting or reviewing map routes, anything to distract them from the anxiety.
Drawing, for example, is an excellent way to relieve stress, you could keep a small notebook in which to doodlein. Drawing activates the creative sectors in your brain, which keeps your focus and can reduce anxiety significantly.
Drinking water can help alleviate panic attack symptoms. When you have a panic attack your body temperature rises causing more stress hormones to be released by your adrenal glands into your blood stream. By staying properly hydrated your body is better equipped to regulate blood temperature with a calming effect.
Learning how to panic attack comes down to learning a relaxation technique that works for you. One of the best ways to learn a relaxation technique is to use a prerecorded audio to help you stay focused and breathe. One powerful version of this can be found here Panic Away. Over time and repeated use, this process will become ingrained into your thoughts. By having a set of defensive maneuvers you can defeat panic attacks before they gain momentum.
Our Top Pick For Beating Panic Attacks
Stopping, and preventing, panic attacks is now even easier.
