A panic attack can make you feel out of control.A panic attack is an intense burst of fear and anxiety.You might feel like you're losing control in the moment and can't avoid future attacks.You may think you're having a heart attack when you suddenly feel as though you can't function.These episodes can keep you from enjoying your life.It's a good idea to know more about panic attacks and how they can affect your life.Learning how to deal with panic attacks will help you regain control of your life.
Step 1: There are some grounding exercises you can do.
You may feel like you don't have control of your body or mind when you're panicking.To orient yourself to the present, you need to use grounding exercises.Try to trace your hand on a sheet of paper with each of the five senses on it.It's a good idea to do stretching and yoga.Take a stroll through the woods.
Step 2: Take a deep breath.
It is likely that you will struggle to breathe in the middle of a panic attack.Turn your attention to your breathing and you will be able to work through a panic attack.You can relax and work through the panic attack by focusing on your breath and learning to deepen it.Breath awareness can end a panic attack.Take a moment to notice the sensation of your breath entering your lungs as it travels down your airway.Try to notice any other sensations after a few breaths.It is possible to influence how your body responds to emotional spikes by becoming more aware of the subtle sensations.When you are calm, practice deep breathing exercises.It is possible to be more prepared when experiencing a panic attack by practicing in calm environments.It is possible to work through future panic attacks by practicing deep breathing.
Step 3: Stay present.
Whatever you are doing, focus on it.The sensation of your hands on the steering wheel and your body making contact with the seat is what you should focus on if you are driving.Listen to the noises you hear.Sit down if you are alone.You can feel the coolness of the tile against your skin.If you are leaning your head against something, focus on what sensations your body feels: the fabric of your clothing, the weight of shoes on your feet.Go back to your rational mind.Allow yourself to think.If you allow yourself to be aware that you are okay, nothing is going to happen that is life threatening.
Step 4: There are physical symptoms of panic attacks.
One moment you are fine, the next you think you're going to die.Some people think they are having a heart attack because of the symptoms of a panic attack.A panic attack will not cause you to pass out or have a heart attack.Shortness of breath, difficulty breathing, and hot flashes are some of the symptoms of a panic attack.
Step 5: Look for stress-triggering events.
Stressful life events like the loss of a loved one, a major life event like going to university, or psychological trauma like being robbed are more likely to cause panic attacks.If you have recently experienced stress and are more anxious, this can make you more vulnerable to a panic attack.If you have had a panic attack in the past, you may be at higher risk of having one now.Take care of yourself.
Step 6: Don't let your stress get to you.
Stress can pile up in your life.You can relieve stress by engaging in activities each day.This can include yoga, meditation, exercise, writing, drawing, or anything that helps relieve stress.A great way to manage stress is to get plenty of sleep.It can help you deal with the stresses of daily life.
Step 7: Relax your muscles with progressive muscle relaxation.
It is possible to prevent anxiety over the long-term by practicing relaxation on a daily basis.Lie down and relax.Release one muscle group at a time.Make a fist with your right hand and then relax.Your face, jaw, neck, shoulders, chest, hips, right and left legs and feet should be moved to your upper right arm, left arm.Take your time and let go of any tension in your body.
Step 8: It's a good idea to expose yourself to panic symptoms.
Some people develop a fear of panic attacks after having one.This can lead to avoiding panic inducing situations.The more symptoms you expose yourself to, the less fear you can have.If you have a lot of panic attacks, you might try to recognize the body signals that are related to them, such as a tightness in the throat.No physical danger will come from a panic attack when you notice these signs.Hold your breath, shallow breathe, or shake your head from one side to the other.You can modify the symptoms you experience in your own way.No harm will come to you if you recognize that you are okay.If it happens in a controlled way, it will be less fearful.
Step 9: Get a lot of exercise.
Exercise is related to helping you deal with panic attacks.It is possible to reduce the effects of panic attacks by working on your cardiovascular health.Try martial arts, go for a run, or take a dance class.You can do things that get you moving.
Step 10: Stimulants should be avoided.
If you have had panic attacks in the past, try not to use nicotine or caffeine.Stimulants speed up many of your processes, which could make you more prone to a panic attack.They might make it harder to calm down from a panic attack.If you have had a panic attack before and are anxious about meeting new people, you might want to skip that cup of coffee.
Step 11: Consider an herbal treatment.
The herbal supplements valerian root and chamomile have been shown to relieve mild anxiety.Always follow the packaged instructions and check for any medication interactions before taking them.The effects of stress and anxiety can be reduced with other supplements.They include: Magnesium.If you have a magnesium deficiency, it may make it harder for you to deal with stress in the future.Omega 3 is a type of fat.You can take a supplement.Omega 3s have been shown to reduce anxiety.GABA is a type of acid.If you're deficient in this acid, which is a neurotransmitter, you may have trouble calming your nerves, get headaches, and experience palpitations, among other things.If you want to take 500 to 1000mg of GABA a day, eat more broccoli, citrus, bananas, or nuts.
Step 12: Cognitive-Behavior Therapy is a type of therapy.
Look for a mental health professional that practices cognitive behavioral therapy.Your therapist will help you identify unproductive thinking patterns, which can lead to anxiety, as well as possibletriggers for your panic attacks.You will be exposed to certain conditions you may be afraid of.This can make you feel less anxious.It is possible to train your thoughts and behaviors to support you and not cause you problems.CBT and breathing techniques can be used to calm your panic and focus on what is happening in the present moment.
Step 13: There are situations that cause panic attacks.
You might want to make a list of the types of panic attacks that occur for you.This can help you identify panic attacks.You will be prepared to use techniques like gradual exposure and awareness/breathing.Being proactive towards panic attacks can make you feel more in control.
Step 14: Let people you care about know about your panic attacks.
Explain your situation clearly.Information about panic attacks should be printed for them to read.For people who don't get panic attacks, this can be helpful.People who care about you will appreciate knowing how you are feeling.You may be surprised at how supportive they will be.In cases of anxiety disorders, strong social support systems are essential.
Step 15: Discuss prescription medications with your doctor.
It is possible to lower the likelihood of panic attack episodes by taking prescription medications.If one of these types of medications is right for you, you should check with your doctor.
Step 16: Discuss your family history.
It is possible for panic attacks and anxiety disorders to be traced through families.Understanding your family history will allow you to better understand what causes anxiety in family members, how they cope, and what you can learn from their experiences.Ask your family members about their experience with anxiety.If you want to understand what's going on in your head, talk to your family about anxiety.
Step 17: You are not the only one.
There are many people who experience panic attacks.According to some estimates, six million people in America have panic attacks, with women suffering from them more often than men.The number of people who have had a panic attack at some point in their lives is probably higher.Many people get help from support groups.If you want to share your story with other people who have had panic attacks, don't be afraid to attend a meeting.