Panic attacks affect your social life, personal life and romantic life. Learning to effectively manage and contain your panic attack is an important goal. This advice can help you control your attacks so that you can live a more fulfilled life.
Do the exact opposite of what your body is telling you when you have a panic attack. Sometimes the only way to beat your fears is to fight back against them.
Just stop fighting it. Give in to the desire to heal, and release yourself from the anxiety. Make sure you surrender yourself to getting better. It’s important to have the support of people you trust and to have control over your emotions.
Keeping yourself in good health can help to reduce the frequency and severity of panic attacks. Tobacco, caffeine and alcohol can increase anxiety, and they should be avoided. Eat a healthy diet, and steer clear of processed foods and foods high in sugar content. Eight hours of sleep can also be beneficial, as a well-rested body is a healthy one. You are less likely to have panic attacks if your general health is good.
Deep breathing is a proven method for avoiding, controlling and ultimately overcoming panic attacks. This type of deep, measured breathing is important because it forces you to focus your attention on something other than the anxiety itself. It also affects your body by decreasing your heart rate, lowering blood pressure and easing physical tension throughout your whole body.
When having a panic attack, the feelings of fear can be overwhelming, but you should ask yourself if there’s anything to be really scared of. For instance, can anyone in your environment hurt you? In all likelihood, the answer is no; therefore, let yourself relax and let go of the panic.
A working diagnosis of your anxiety can be a big help in finding a treatment that works for you. Many people do have anxiety but the causes can be varied, and therefore the strategies will be different for each. If your panic attacks continue to get worse or don’t respond to treatment, consult your doctor or seek the help of a psychiatrist.
If you regularly experience panic attacks, use a timer so that you will be alerted at every 30 minute mark to breathe normally. Every half an hour, you should take deep breaths for about a minute. This is important in oxygenating your body and it will enable your focus to reset. Soon after beginning this practice, you should develop the habit of automatically regenerating yourself; diverting your attention from panic and hopefully averting attacks.
You need to maintain a good sleep schedule if you are prone to panic attacks. When you aren’t sleeping properly, you are more likely to suffer an attack, and less likely to handle it well. Try to sleep at least eight hours every night.
Try some head rolls or facial exercises. Move your shoulders and stretch your back. Relaxation and breathing techniques can be used to reduce the anxiety that creates panic attacks.
Knowing that you can overcome your panic attacks will increase your confidence in everything you do. It is common for people to have panic attacks, but once you know how to deal with them, they do not have to take over your life.