Panic attacks can be a debilitating problem that make it hard to go about your day to day life. They also aren’t very pleasant! If you suffer from panic attacks, I’m sure you already know this. But there are ways to manage your condition; read on to find out how!
Keep a list of phone numbers handy so you can call the people you trust the most when you’re facing a panic attack. When you’re feeling good you should sit down with them and explain what a panic attack is and what you need from them when it happens to you.
The fear of panic attacks will make you want to flee. Do not let this fear rule you and pay attention to what you are feeling. If you let your fears win or you try to fight the unpleasant moment you will never gain your control back. Allow and accept your feelings and they will pass.
Just because you’re having a panic attack doesn’t mean you can’t go about your day as normal. Literally ignore the attack and follow the routine you’ve planned for the day. That doesn’t mean you should pretend you’re not having an attack, just stop it from ruling your life and get on with things!
Eating enough protein is key to keeping your mind in great shape, so make sure to include healthy proteins in your diet. Low-fat dairy, fish, beans, eggs, and even tofu are tasty ways to ensure you’re getting as much protein as you need to keep your brain healthy and strong.
If you are a frequent user of alcohol, think about how many times you have had a panic attack while using alcohol. Even if you have never had an attack while intoxicated, alcohol is a depressant and has lasting effects even when not intoxicated. Remove the alcohol from your life to reduce the frequency of attacks.
Feelings of inadequacy are detrimental to your balanced emotional state. Seeing yourself as less than perfect will give you a mindset that focuses on this and build upon your anxiety. Realize that no one is perfect and that you do the best that you can given the tools available and you will teach your mind to accept life at face value.
When experiencing a panic attack, do not fight the feelings of anxiety. Understand that when you fight against the natural flow of a panic attack you will only make the situation worse. Ride through the feelings and allow them to subside naturally and the attack will end sooner. This can be difficult to do but with practice you will find it easier.
Sometimes eating or drinking something healthy is an effective way to divert yourself from an oncoming panic attack. Fruit and cold water are especially good choices. In fact, many people also recommend splashing cold water on your face not only to distract yourself but also to slow your heart rate.
A useful tool to help ward off panic attacks is to ask yourself throughout the day “what if?”. For every possible situation you face, you can usually counter this with a “so what”. If you can apply these two outlooks to a situation, you will preemptively counter the negative feelings that may arise.
If a child is having a panic attack, it is important to try to relax them as quickly as possible. You should talk to them and ask them to take deep breaths to slow down their breathing. Playing soft, peaceful music can also help to calm down a child and help to decrease the length of their panic attack.
Joining a support group is a great way to find people who have problems like yours, even if they’re not identical. Many alcoholics or other addicts face panic attacks, so joining any support group can help you to find out their techniques for battling their problems, and they might work on yours!
An ounce of prevention is more effective than a pound of cure, and that applies to panic attack sufferers, too. The anxiety that leads up to a panic attack can be just as or more uncomfortable as the attack itself, so don’t allow yourself to travel down that path at all!
Think about your nerves as you go through your panic attack. Visualize a nerve in each part of your body and the tiny little impulses it sends out. Imagine them becoming calm, slow, and more relaxed. Work through each part of your body one by one until you feel better.
If you notice that your child is having panic attacks more frequently you should talk to them. It is important to make sure that you have a good line of communication with your child because built up emotions can cause a child to have frequent and often very intense panic attacks. Sharing their feelings may help them.
Take a look into getting some cognitive behavioral therapy for your panic attacks. These treatments and sessions with licensed professionals have helped many people and could help you too. Do some online research to find practitioners who specialize in the treatment of anxiety and panic disorders so you can find the right one for you.
Stay conscious of your feelings so you can predict when a panic attack is coming on and stop it before it even stops. Keep track of the thoughts you have before an attack and write them in a journal. Review them weekly so you can understand what your triggers are and avoid them.
Watch your anxiety levels as if you’re a third party. Be clinical in your assessment and try to learn from what you’re seeing. Look at how your body is affected, each part one by one, and how your mind is creating the situation. Break it up as if it’s a science project and determine the cause and effect.
As you can see, a panic attack condition isn’t hopeless! There are plenty of things that you can do in your life to help keep your condition under control. Keep this article in mind next time you experience a panic attack, and hopefully you’ll be able to help get yourself back under control.
Tags: panic attack, panic attacks
