Do you or someone you know suffer from chronic panic attacks? You are not alone. Millions of people from all over the world suffer from this condition, and many times, do not know how to treat it. Well, today is your lucky day. You are about to be given vital tips that can help you get rid of these horrible attacks.
Focus on your actions when you're panicking to shorten the length of the panic attack. Fighting your fear is the surest way to get control of it for good.
To prevent panic attacks, avoid taking on unnecessary responsibilities that will add to your overall stress level. It is important to be assertive about your needs and your limitations to prevent overloading yourself, which can make panic attacks more likely. Learning to say "no" can go a long way in preventing attacks.
Know your panic attack patterns, so that you can better prepare yourself for an oncoming attack. For example, some people have attacks of as short as 15 seconds while others may have single attacks that last 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 to weather them as calmly as possible.
Cool down your body by
placing wet towels on your forehead, neck, arms, and torso. This can help slow your heart rate and bring your panic attack to a swift end. It will also help you to relax as you focus on each towel and how amazingly it's cooling your skin.
If you suffer from panic attacks, talking with a counselor can help. Their purpose is to provide you with assistance. Understanding that there are people who can guide and assist you with your anxiety can, in itself, lesson the severity of your panic attacks and have a calming influence on your mood.
If you're scared of doing something and end up having a panic attack, do it anyway! Don't let your fear tell you what you can and cannot do, instead tell IT to go away! Work with what you can do and never with what you can't, and you'll find the panic attacks come less frequently.
Don't worry about being perfect! Is anyone you know perfect? Perfection is the invention of people who want to hold you down, and your mind will grasp onto such an idea and torture you with it. Let perfection go and instead embrace "good enough." As long as things are good enough you'll get by!
Always make certain to monitor how anxious you are feeling. Keep your stress levels down by recognizing when you are getting agitated. This makes you more attuned to your emotional state, and allows you to conquer your anxiety. You may be able to reduce the severity of your panic attacks with the awareness of how your feelings change.
Figuring out what triggers an attack is a good step in handling it. For example, maybe you are nervous about talking to someone because they upset you; if you worry about it enough, it could cause a panic attack. You should learn how to communicate and express yourself clearly to avoid attacks.
Stop negative dialogue. Negative dialogue is one of the things that can cause a panic attack. One of the reasons that the panic continues is the way you talk to yourself. Rather than focusing on your fear, learn to talk yourself out of being afraid. Tell yourself that you are in control and will not let the panic attack consume you. Talk to yourself in a relaxing, soothing manner, and remember that the panic will pass.
It is important that your child feels confident that they can talk to you about anything that they are going through. Many children have debilitating panic attacks because they feel as though they cannot talk to their parents about their feelings because they just won't understand.
There are some causes of panic attacks which are preventable. For example, if no one in your family has a history of panic attacks, then you might want to get tested for chemical imbalances like hypoglycemia or hyperthyroidism. Also, if you are prone to panic attacks then avoid stimulants like caffeine or
nicotine which can amplify feelings of panic or anxiety.
Panic attacks can be uncomfortable, but when you know how to handle them, they can be a little easier to handle. Use these tips to help you through your next attack and find out which methods work the best for you so you can use them when you need them.
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