Control Panic Attack: Techniques And Tips

The very definition of a panic attack implies that you have little or no control over it. An attack can come on very suddenly, and in an instant you feel extremely scared and anxious. Symptoms of an attack can vary. Some people have rapid breathing and dizziness, while others feel their heart pounding and get sick to their stomach.

Regardless of the symptoms, a panic attack is a debilitating issue that can take over a person’s life. With the techniques below, you can learn to control panic attack instead of letting it control you.

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Peace & Quiet: External stimuli prevent any kind of calm and tranquility. When you start to get those anxious feelings, immediately seek out the first quiet place you can find. There are many small, out-of-the-way areas in most locations that serve this purpose. Once you are in a peaceful, quiet place you can stop focusing on everything and everyone around you, and just focus on yourself.

Eyes Closed: To begin a process of total relaxation, close your eyes. This is one way to truly get away from the world. Even if you cannot get to a quiet place, closing your eyes will help you tune out external factors.

Meditate: Meditation is a relaxation technique that should not be limited to those times when you are having a panic attack. It is useful to keep yourself in a relaxed state all day, and possibly avoid attacks altogether. However, during an attack, you can channel your focus and use meditation to relax your body.

Deep Breaths: It is no secret that breathing is helpful in times of stress. Think about those deep breaths you take before doing something you’re afraid to do. Women in labor use Lamaze to minimize the pain. Panic attacks can cause rapid breathing and hyperventilation. Focus on your breathing, and take long, deep breaths in and out… In through your nose, out through your mouth. While you are thinking about your breathing, you will be thinking about little else, and this will continue to relax you.

ID Your Triggers: Many panic attacks have clear triggers, whether they are certain situations or general stress. Identify as many triggers as you can and avoid them whenever possible. It might help to keep a diary of your attacks. Writing down the dates, times, and descriptions of your attacks could help you notice triggers that you never noticed before.

Seek Medical Help: Panic attacks have the same symptoms as more serious medical conditions. Most people who suffer from attacks visit many doctor’s offices before being diagnosed. However, just getting a proper diagnosis is only the first step in getting the right medical care. If none of the above suggestions help you during an attack, then do not be afraid to ask your doctor for a prescription medication. There are new drugs being developed each day that can reduce anxiety. Seeing a psychologist or psychiatrist can also have tremendous benefits.

No matter which of the tips you use, each one will help you if you have a panic attack. The more in-tune you are with your body, the better you will be able to stop an attack before it even starts. This is a disease of the mind as much as of the body, and your mind is entirely your own.

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