No matter if you like it or not, panic attacks can effect anyone so do not let panic attacks control you. Denying this truth will only put you in a worse position to deal with them yourself, or to help others. In order to truly understand panic attacks, you will want to read the expert advice provided in this article.
Do Not Let Panic Attacks Control You
Eating multiple small meals a day can actually help keep panic attacks away. Your body will be sensitive to any sort of disruption, so keeping yourself from feeling hungry will ensure that you’re satisfied and not searching out a meal. This is also a great way to keep your weight at a good level.
Participating in deep breathing a few times a day can help keep your body relaxed and free from panic attacks. Start by breathing through your nose to your stomach on a slow count of four, and then breathe out through your mouth for four. Increase to five, six, and beyond as you can.
Consider asking your local government if they have any sort of assistance, like free therapists, for people with low income who suffer from panic attacks. The government would like you to find a great job and pay them more income tax, so often they’ll help you find someone to talk to.
Carefully choosing which foods you consume can lessen the number of panic attacks you experience. It is important to eat whole foods rather than foods that have been highly processed. Whole foods will help to keep your blood sugar levels as stable as they can be, and this in turn may cut back on the number panic attacks you have.
As you experience a panic attack, you should focus on your feelings and write them down in a journal. You must focus on your REAL feelings, not fears of what might happen to you down the road. Keep to what you feel right now, and how you think those feelings relate to your pre-attack state.
During a panic attack it’s great to concentrate on what is great about yourself. Remember what you’re good at, or things you’ve done for others lately. Maybe you’re a kind person, or you have great empathy. All of the things about you which are amazing are what makes you you, so embrace them!
If you find yourself becoming frightened while having a panic attack, look around and try to rationalize whether there really is some immediate danger to be afraid of. Is someone in your immediate presence trying to physically hurt you? More often than not, the actual threat is non-existent. Remember this, and focus on relaxing your mind and body.
Breathing deeply at the first sign of a panic attack can be an effective way to stop or control it. Use a deep breathing technique wherein you breathe slowly in through the nose, allowing your stomach to rise, and out through the mouth. Count to five for both the inhalation and the exhalation. After ten repetitions, you should feel significantly better.
If you practice good posture, your anxiety problems may be alleviated. This is because when you sit or stand up straight, your chest is open, which allows you to breathe in a more relaxed fashion. This will help alleviate unnecessary tension in your body which can contribute to anxiety and panic.
A great way to keep track of your panic attacks is through an emotion journal. Write down how you feel, your physical reactions, how long it’s been since your last attack and how long it lasts. If you ever feel like this panic attack is different and it’s going to be your last, check the journal! I bet it’s not different at all.
When you begin to feel tension and panic you should try watching a funny video on TV or on the internet. Make sure that you laugh out loud. The act of laughing and opening up will help you relax and will release hormones that will make your worries disappear.
To summarize, you know that anybody is susceptible to a panic attack. While some people might be at a greater risk than others, and the symptoms may differ, the methods for treatment will generally be the same across the board. Hopefully by reading this article, you will be able to help yourself or somebody else in need.