Overcoming Panic – Practical Advice

Whether you suffer from chronic panic attacks, or you simply have them on occasion, coping skills for overcoming panic can be important. For instance, if you’re in a public place and you feel panic setting in, what do you do? You may feel trapped. You may ask yourself: Why here? Why now? There is some good news. You can beat this issue over time with a bit of persistence.

When you have your first panic attack, it usually comes about as the result of a stressful situation. It may be a result of your mind racing with seemingly unsolvable problems or fears. It may come as the result of a dangerous or frightening situation you encounter in the environment. Then the physical symptoms begin to occur. Your heart races, you feel light headed, maybe short of breath. It can be scary and embarrassing.

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You may have developed panic disorder. What often happens to individuals with this disorder is that they associate the physical symptoms experienced during panic with panic attacks. Therefore, when they experience an unsettling physical symptom, they interpret it as a sign of an oncoming attack. Ironically, this thought process can actually cause an attack to occur.

If you’re driving along in your car, for example, you may start to feel light headed for some reason. This may cause your thoughts to race out of fear for an attack. But this process is not unstoppable.

Here is the advice promised at the beginning of this article. Rather than letting your mind take over with fear about panicking, be mindful of what’s actually happening in the moment. You are experiencing physical symptoms that can be caused by many things unrelated to panic. Physical symptoms themselves can only cause panic if your mind interprets them as threatening.

This advice is particularly useful for those with panic disorder, but can also be used by those who rarely experience panic. When stage freight is setting in because you are getting ready to give a public speech, attend to your physical sensations. Note the tension and other symptoms and allow them to be there rather than trying to force them out.

Professional counselors have ways of creating individualized plans for those who have difficulty overcoming panic. One method they use is exposure. This technique involves inducing symptoms of panic to allow the person to see that the symptoms aren’t as terrifying as they may think.

The next tip is one that you’ve heard many times. Just take a time out and breathe deeply. This can help you to relax because of the meditative quality, as well as the fact that it can help to slow your rapid heart rate. Breathing can help more than you may think.

This article has provided some practical methods for overcoming panic. It is important to recognize your symptoms for what they are. Doing so will help prevent your mind from amplifying the issue. If you are having too much trouble, professional help is a viable option. Don’t expect problems to disappear overnight, but stick with it and commit to progress.

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