Overcoming Panic Attacks
5 Steps to Overcoming Panic Attacks
You have to get out of a room or leave a situation because your heart is racing and you cannot breathe. This is what a panic attack feels like and those who have experienced this trauma feel afraid and out of control. But you don’t have to live like this. Overcoming panic attacks is possible.
Panic attacks happen for all types of reasons. Stress in your life and a person with phobias are main contributors to those who suffer with this condition. Also prescription medication and nutritional deficiencies are also triggers. Stimulants as caffeine and nicotine can also bring on attacks.
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It is important to find out what is causing an attack for you and know what those triggers are. This will help in reducing the occurrences of attacks by going to the source and alleviating the causes that lead to them. Many choose therapy of some sort and reaching out to a professional is highly recommended to aid in stopping attacks before they occur.
However you need to be able to combat an attack in the moment. Here are some steps to alleviate and attack the Panic Attack.
1. Just Breathe: Simple yet effective. As your breath quickens an attack increases. Use a technique like yoga or Lamaze to calm your breathing and focus on your breathing only.
2. Stop where you are and think. As you breathe close your eyes, stop thinking of the attack and focus on those things in your life that bring you joy. As you count to ten, picture each item in your mind. Let your mind focus on the joyful, safe, happy thing.
3. If you are able to… Sit. This will help you focus on the thinking and the breathing at a faster rate, as attacks can look like a heart attack. If you are in public calm yourself and if someone approaches do not be afraid, they are trying to help. But sitting can reduce symptoms.
4. Drink Water: It works to supply freshness to your body and nutrients to flush out any dehydration. Concentrate on drinking the water as opposed to what is frightening you.
5. Believe you are not crazy and you WILL overcome the attack. You are in control with the choices you have made to breathe, think positive thoughts and concentrate on the now and you will not be controlled by feelings of fear in the moment.
These steps seem simple but can help you in the moment of an attack or you feel one is approaching. Many times people who do not realize they are having one end up in an emergency room because they think they are having a heart attack. They then feel silly that it was only a panic attack. The only thing that is silly is not to regard your health as important. If you ever feel like you need medical attention seek it immediately.
Attacks that are severe can debilitate your every day life. Again do no hesitate to seek professional help. Many psychologists specialize in helping people with phobias. Your doctor may suggest a prescription to aid in reducing stress. Or you can look into herbal remedies such as St. John’s Wort among others that are effective naturally. People have also been successful using humor psychology, hypnosis and acupressure.
Overcoming panic attacks is possible. Being informed and seeking professional help is at your disposal to successfully manage and overcome anxiety. You can achieve success in overcoming an attack on the onset and reduce the frequency of attacks and lead a normal life. You are not alone; there is help out there for you.
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