If you have suffered from panic attacks like i did in my 20s, you will be aware that panic attacks can be an awful situation to deal with.Coping with panic attacks is a lot easier to handle however, if you have the right advice and knowledge at your disposal. In this article i will give you tips that have worked for me in the past to help manage my panic attacks.
To help you get through a panic attack the most important thing in my opinion is to concentrate on your breathing technique. Try to relax and breathe slowly in to a paper bag or try cupping your hands together and then breathe slowly in and out while covering your mouth. I found this technique helps you to relax which will help the panic attack to pass.
I found posture is important in trying to decrease the symptoms of a panic attack.When having a panic attack, there is a tenancy to cross your arms and draw legs up tightly against the body. This is a naturally protective position, however it tends to restrict breathing, which unfortunately can increase the severity of the symptoms. So try to be aware of your posture when having a panic attack. I found that standing or kneeling, allows you to breathe more evenly and calm down more quickly.
A very good technique i found to reduce the symptoms of a panic attack is to use visualization techniques to help to end the attack. Try breathing deeply and close your eyes, then focus on areas of your body that are causing issues. Try being calm and imagine yourself in a relaxing setting such as near the sea or country , once relaxed, you will start going back to normal again, and soon enough you'll find the panic attack as gone.
I used to experience panic attacks while driving or riding in a car.I found, opening the car windows a little for some fresh air on your face helps. Also try using the air conditioning which will help to cool your head and help to calm your nerves.When you are having a panic attack the feelings that you are experiencing are quite normal. The feelings are however in an exaggerated form. I used to personally think that i was going to die from the systems or at'least do detriment to my health. Although in the middle of a panic attack do try your best to remain logical about the situation, trust me you will come through the other side.
I used to feel embarrassed when i was having a panic attack and always tried to be on my own or with others for support that understood my condition. Remember everybody feels anxious about some things, it is important that you understand this so you can let others know how you feel to others in a stress free environment.
If you are a frequent user of alcohol like i was, try to think about how many times you have had a panic attack while using alcohol. Even if you have never had an attack while intoxicated, alcohol is a depressant and has lasting effects even when not intoxicated.I used to find the attacks used to happen a day or so after i had been bingeing on alcohol and to get better i had to reduce my alcohol consumption.
Coffee was also a big no no as well at the time because of caffeine, i found tea better but tended to drink chamomile tea after 8pm so that i would be relaxed at bed time.
One of the things that used to cause me anxiety was over thinking situations.A useful technique to ward off panic attacks is to when asking yourself "What if?" For every possible situation you face, you can usually counter this with a, "So what?" If you can apply these two outlooks to a situation, you will counter the negative feelings that may arise from always asking "what if".
In conclusion, you know there are many things that can cause you to have panic attacks. I hope that i have given you some good tips in this article and some ways to deal with your own condition.By using these tips the next time you have a panic attack, see which methods work best for you or what combination. No one wants to have panic attacks, but by knowing what you will do if you have one can provide you with some relief and comfort. Remember panic attacks when in progress can be extremely uncomfortable, but if you have a plan in place they can be bearable and do end.