Being able to pinpoint exactly what does, as well as, what does not bring on a panic attack, is key in being able to prevent them. You may be able to avoid those situations or learn to handle them before the onset of an attack. Taking steps to reduce anxiety will help you eliminate panic attacks from your life.
The importance of sleep is particularly important for those with panic attacks. Sleep deprivation can make it more likely that an attack will occur, and it can interfere with your ability to cope with an attack if one should happen. Try to get 8 hours of sleep each night.
If you feel a panic attack coming on, try listening to some music. Sit quietly and listen to soft, calming songs and try to focus on the lyrics. The ability to take your mind off of the panic and to focus it in another direction makes it easier to fight a panic attack.
You can find support groups in your area for panic and anxiety issues by going online. This can infuse you with ideas that others have tried and found helpful, give you a place to vent your feelings and most importantly, show you that you are not alone in facing serious anxiety issues.
If you are in the midst of a panic attack, pay special attention to getting your breathing under control. When you control your breathing it will help your panic attacks to be less intense. Deep rhythmic breathing is very effective in reducing the bad feelings and regaining control.
Seeing a counselor or therapist can often be helpful in dealing with panic attacks. A counselor’s sole purpose is to help you find a solution. If you feel well supported, you will likely have fewer and less severe attacks.
If you sense the anxiety that can cause a panic attack begin to creep in, evaluate your environment to see if there is really any danger. Can anyone hurt you right now? Since in most cases, you will answer in the negative, you should simply calm down and allow the anxiety to melt away.
The minute you know a panic attack is coming, distract yourself — even if it’s something as simple as counting and recounting your fingers to yourself or reading license plate numbers. Concentrate on your shoes, sing a favorite tune or think about solving a puzzle. Do whatever you can to get your mind off of the feeling of panic. You can stop an attack and feel better quickly this way.
The first part of battling anxiety and your panic attacks is to identify all the different signs and symptoms of your specific panic attacks. You can more effectively implement skills and techniques to avoid or manage your panic attacks if you know when a panic attack is triggered in your body. This knowledge will greatly assist you.
Use these tips to your ultimate advantage. It should help you to be able to avoid panic attacks all together. If, however, the attacks do continue, the advice that has been provided to you should aid you in lessening both intensity and duration of the panic attacks.