Tips for Panic Attacks
Panic and anxiety attacks are a problem that many people suffer from. They are commonly lumped together as “anxiety disorders” that range from intense phobias to Obsessive Compulsive Disorder (OCD), Social Anxiety Disorder (SAD), Post Traumatic Stress Disorder (PTSD), or simply Generalized Anxiety Disorder (GAD).
All of the sufferers of these conditions will benefit from tips for panic attacks and how to manage them. During a panic attack, a person’s mind enters into fight-or-flight and their body begins to be flooded with adrenaline which raises their heart rate and causes them to begin to sweat profusely. This is what we normally experience when in a dangerous situation and it is no surprise that when we have panic attacks, we often feel as if we are in danger.
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Below are three simple tips for panic attacks that will help you regain some control.
- Breathing — When you have a panic attack, you’ll find that you breathe very fast and your breathing tends to be shallow. This causes you to run low on carbon dioxide in your blood stream. This type of hyperventilation can result in an increased heart rate, which will drive your anxiety up further in a vicious circle of panic. If left unchecked you could even faint, develop pain in your chest, a splitting headache, and slurred speech. To stop this from happening, you will need to start paying attention to your breath. Take slow, deep breaths. Exhale as much air as you can. This is the opposite of hyperventilation and can be quite calming if you’re on the verge of a panic attack.
- Interruption — When you’re having a panic attack, your brain will tend to focus and fixate on whatever triggered the panic attack in the first place. If you want to prevent a panic attack, you must interrupt this pattern by turning your focus to something else. This advice sounds a little cliche, I know, but if you really put it into practice you will be surprised at how effective it can be. Some tips for interrupting a panic attack could be to phone a friend of yours and talk about something (preferably something uplifting or funny). Flip on the television and watch a show that you like. Whatever it is, make sure it is something that can interrupt your mind and let it find something else to focus on.
- Understanding – The above to tips for panic attacks are helpful, but the best way to avoid panic attacks is to truly understand what triggers them for you. Is it public speaking, driving, meeting new people, or something else entirely? The trigger is just the first layer, though. Think of it like an onion. An onion has many layers to it. To understand your panic attacks you will have to peel back many layers to find the root cause. Once you have a better understanding of this you can go forth into life with much more preparedness so that you won’t be shocked as easily.
These are just a few basic tips for panic attacks that can help get you started on your road to getting them under control so you don’t feel so trapped in your life. Trust me, you can do this. You can move past this and enjoy a panic-free life!
Discover More Tips for Panic Attacks and Relief Solutions