Once you know what is causing your panic attacks to occur, you will know what to avoid doing. The following article will give you insight into things that often cause people to suffer a panic attack. Adopting an active attitude toward a panic attack will make it go away quickly. Fighting your fear is the surest way to get control of it for good. Control Your Panic Attacks With These Tips
Tips and Tricks:
- 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.
- Change your environment when you feel a panic attack coming on. When you start feeling those familiar feelings, walk away and go to another location. Removing yourself from a situation might be enough to calm you down. Simply leaving the space where the panic attack began could disrupt the panic attack altogether.
- There are some causes of panic attacks which are preventable. For example, if no one in your family has a history of panic attacks, then you might want to get tested for chemical imbalances like hypoglycemia or hyperthyroidism. Also, if you are prone to panic attacks then avoid stimulants like caffeine or nicotine which can amplify feelings of panic or anxiety.
- A great way to help take control back from your panic attacks is to compliment yourself and others around you. You are not what your thoughts and feelings are telling you, so do not judge yourself by them. Think about what you truly are and do the opposite of what your panic is telling you about yourself.
- Believe it or not, practicing good posture is one way to lessen the occurrence of panic attacks. When you subconsciously move into a defensive position, your mind reacts with feelings of fear. Likewise, such positions often create tension in the body and obstruct your ability to breathe deeply and clearly. By reminding yourself to open your posture and relax whenever possible, you help to counteract a common trigger of panic attacks.
If a child is suffering from panic attacks:
- If a child is suffering from panic attacks, don’t wait to talk to them. Something big could being going on with them and these attacks might be coming from the fact that they cannot express what is wrong. You, as the parent, should talk with your child, or you should have them talk with a professional.
- You have to have a handle on your emotional well being if stopping panic attacks from occurring is your main goal. Most panic attacks occur when you don’t trust yourself or your reaction to a certain situation. When you are overly bothered by something, you need to share your emotions with someone as soon as you can, in the calmest way possible.
- If you’re having an especially bad panic attack you should remember that they are treatable, and you will get over it. Use the techniques you already know like deep breathing or adrenaline burning to work your way through it. Taking control is the only way to beat panic attacks for good!
- Affirm your anxiety as you go about your day by acknowledging it out loud. “Anxiety, I know you’re there, but I’m still going to finish making breakfast.” Ignoring it or pretending it’s not happening will only make things worse, but confronting it head on will allow you to finish what you’re doing without having the panic attack stop you.
To do this, take a total count of 10 deep breaths, in which you are mentally counting each inhalation and exhalation. This will help you focus on breathing, rather than negative thoughts, and can also help you get more oxygen to your brain. The information that has been provided above should help you better understand what causes you to have a panic attack. If you avoid your known triggers, you should be able to cut back on the number of panic attacks you have. You may even be able to live without another one if you strictly avoid all triggers.