Panic disorder is caused by a variety of factors and has the ability to seriously-impair a person’s quality of life. Although the panic attacks associated with the disorder are sometimes initiated by certain triggers, there is usually no way of knowing when one is going to occur. However, there are ways to reduce the frequency and severity of the attacks. The following article provides essential information on the best ways to cope with these alarming attacks and deal with the underlying conditions of the disorder.
Some processed foods, and many fast food items, can actually trigger panic attacks. I won’t name the company, but there is a type of fried chicken that would cause my heart to start palpitating within 30 minutes of eating it! Stick to wholesome, fresh foods you prepare yourself to avoid an attack.
One way to beat a panic attack is to visualize yourself being outside your body watching what’s happening. Imagine watching as your body stops wheezing, or begins to calm down. This can help your body to literally react to what you see in your mind’s eye, bringing the attack to an end.
Choosing your actions when you are in a panic attack can help to end it sooner. Resisting the urge to give in to your fears is the most effective way to combat them.
Give yourself permission to have a panic attack when you’re in the middle of one. Don’t beat yourself up or make yourself more upset just because of the way you’re feeling right now! Let it be OK and know that you’ll make it through unscathed just as you always have before.
To distract yourself from the panicky feelings that occur during an attack, try progressive relaxation. Tense and release each muscle group from your toes to your head, and try to focus on the sensations in your muscles. This prevents you from clenching your muscles and gives you something relaxing to do as you wait for the panicky sensation to subside.
Becoming thoroughly familiar with the symptoms and warning signs that herald your panic attacks is an important early step in fighting them off. Once you’re aware of the signs, you can know when you’re about to have an attack. This extra time can help you to prevent panic attacks from occurring in the first place.
Count how long your panic attack takes to end, and then write the information down. Continue to keep a journal and watch as your panic attacks get shorter and shorter. As you learn to apply specific tips you’ll see that not only do your panic attacks shrink in duration, but also get farther apart.
Cool down your body by placing wet towels on your forehead, neck, arms, and torso. This can help slow your heart rate and bring your panic attack to a swift end. It will also help you to relax as you focus on each towel and how amazingly it’s cooling your skin.
If an attack is eminent, resist the urge to combat it. Instead of putting your attention on the panic attack and the feelings associated with it, focus on how the feelings will soon pass. You absolutely must remain calm during a panic attack. Remaining calm can be accomplished by reminding yourself of the actual vs. conceived effects of serious anxiety, but fighting too hard can have the opposite effect.
If you have had a panic attack before, it is important not to dwell on the feelings from that attack. While these attacks are admittedly unsettling, thinking about an attack can cause some people to have another one. If you are having anxiety from a panic attack, treat those thoughts the same way you would the attack itself and practice some relaxation techniques like deep breathing.
When experiencing a panic attack you should use deep breathing techniques, but not for too long at one time. Do ten deep breaths and then wait ten minutes before you start again. Spacing them out will help to keep your body relaxed and the panic attack away for the rest of the day.
Consider starting a blog online about your panic attacks and chronicling your battle. You’ll find other people in the same situation will contact you and through the comments on your posts, you may even find new treatment techniques you’ve never thought of before. It’s a great way to build a community of like-minded individuals who can support you when you need it.
If you want your child to live as healthy and productive of a life as they possibly can it is important for you to take time each and every day to talk to them. You can ask them about how their day was or if anything is bothering them. Relieving stress and feeling accepted can help decrease the number of panic attacks your child experiences.
Consider delving into the world of video games to forget about what’s going on in your life and stave off a panic attack. If you can get your mind out of reality you’ll find that you literally forget to have the panic attack and skip it entirely. Video games as a treatment, who knew?
Write down your knowledge of dealing with panic attacks to share with others. Create a blog, pen an e-book, or even become a public speaker and hold seminars. They can all serve as great tools for beating your panic attacks.
If you know someone who experiences panic attacks, learn the symptoms and how they are manifested. Then, you will recognize the symptoms early and be better equipped to calmly handle an attack when one happens. A sufferer could experience feelings of faintness, numb sensations, shortness of breath, trembling, heart palpitations, hot or cold flashes, sweating, dizziness and nausea. When a person is having a problem that resembles a panic attack, make sure that it does not mimic one while they are actually suffering from a heart attack.