Panic attacks can be very frightening and disabling. They can occur randomly with no warning or provocation. The good news is that there are some things that you can do to help reduce the frequency and severity of panic attacks. Here are five best practices for overcoming panic attacks:
1: Understand what panic attacks are.
Panic attacks are extremely frightening and can be quite debilitating. However, there are a few things that you can do to help overcome panic attacks. Here are five best practices for overcoming panic attacks.
- First and foremost, it is important to understand that panic attacks are not dangerous. They may feel very scary, but they will not cause you to die or go crazy.
- When you experience a panic attack, try to remain calm and focus on your breathing. If you start hyperventilating or feel yourself getting very anxious, try to breathe into a paper bag. This will help slow down your breathing and give you time to regain control.
- Avoid alcohol, caffeine, and smoking because these substances can trigger panic attacks.
- Talk to your doctor about any medications that you are currently taking. Many individuals who experience panic attacks use certain medications to help them cope with the problem.
Panic attacks are intense periods of fear or anxiety that can last from a few minutes to a half hour. They can be very frightening and disabling. Panic attacks are not just emotional problems, they are also physical problems. Symptoms of a panic attack include heart palpitations, chest pain, shortness of breath, dizziness, nausea, and chills or sweats.
Panic attacks can be very scary, so it's important to take deep breaths. If you feel your breathing get faster, try to slow down.
Take a minute to recognize that the panic attack is not real and that you are safe. There is no one cause for panic attacks. Some people may have a tendency to have panic attacks because of their genes or their personality type. Some people may have panic attacks because they have had a traumatic experience such as being in a car accident or being attacked. Other people may start having panic attacks after they begin taking medication or after they develop an illness. Panic attacks may also occur due to a medical condition or the side effects of medication. For example, some people develop panic attacks after having a heart attack or because they are taking certain medications.
2: Identify the triggers that set them off.
For some people, triggers for panic attacks can be very specific and easily identifiable. For others, the triggers are more difficult to pinpoint. However, there are a few general categories of things that are known to commonly trigger panic attacks.
There are many things that can trigger a panic attack. Some common triggers include:
- Fear of public speaking
- Fear of heights
- Fear of enclosed spaces
- Fear of being in a situation where escape might be difficult or impossible
- Fear of being judged or criticized
- Fear of doing something embarrassing
- Fear of losing control
- Fear of losing a loved one (or a pet)
- 12. Fear of being dependent
- Fear of being forgotten or neglected
- Fear of failure
- Fear of not having a job or career
The key is to identify what triggers your panic attacks and to minimize or eliminate them. Sometimes it can be hard to identify panic attack triggers and the best way to establish a pattern is to start journaling. Whenever you start to notice yourself having a panic attack, write it down, and when it happens again, write it down. If you notice that your symptoms are the same every time you have a panic attack, you can be almost certain that those are the triggers.
3: Practice relaxation techniques.
When you have a panic attack, it's important to take control of your body and mind as much as possible—even though panic attacks can feel like they're happening to you, you still have a lot of power over the way they work. Here are some ways you can use relaxation techniques to help you manage a panic attack:
Deep breathing: When your body gets used to reacting to stress by speeding up your heart rate and breathing, it can be hard to get out of that mode when you're not stressed anymore. Deep breathing is a simple way to interrupt those patterns and trigger your autonomic nervous system so that it knows everything is okay now.
Intentional muscle relaxation: Our muscles tend to tense up when we're anxious, which makes sense—they need to be ready for action in case our body needs to move quickly. To relax them, start at your feet and intentionally release the tension in each muscle group as you go up your body. Mentally scan each muscle group and tell yourself that it's okay if they're not tense right now—there isn't any danger and nothing bad is happening.
Affirmation: When we're feeling anxious or panicked, we often tell ourselves negative stories about what's happening inside our own heads . This is a natural instinct, but it's often wrong. The trick is to tell yourself a positive story about what's happening: For example, you might say to yourself, "I'm feeling anxious, but I'm not going to let it stop me from doing what I need to do. I'm going to get myself unstuck, and then I'll be fine."
4: Avoid places or situations that trigger panic attacks.
If you know what triggers your panic attacks, try to avoid those places or situations. This may be difficult at first, but it will get easier with time. Some people find that they need to avoid large crowds, traveling on planes or buses, or being in any place where they feel trapped.
Panic attacks can be triggered by many things, but some of the most common triggers include feeling overwhelmed or stressed, having a sudden change in environment, and experiencing physical symptoms like chest pain. It’s important to identify the specific things that set off your panic attacks so you can start to address them. For example, if you know that you tend to feel overwhelmed when you’re around large crowds, try to avoid crowded places until your anxiety has calmed down.
Additionally, try to keep a journal of all the things that trigger your panic attacks so you can start to develop a pattern and make more informed decisions about how to avoid them. Try to avoid or minimize the triggers. Once you know what triggers your panic attacks, the next step is to try to avoid those things as much as possible. This can be a difficult task, but it’s important to remember that panic attacks are short-lived and will eventually pass. If avoidance isn’t possible, then try to minimize the impact of the trigger on your anxiety level.
Others find that they need to avoid caffeine, alcohol, stress, or certain foods. It's important to figure out what your triggers are and then do your best to avoid them. For some people, it might be as simple as not drinking caffeinated beverages right before bed. For others, it's a matter of eating certain foods or avoiding certain activities.
5: Get help if needed.
If you experience a panic attack, it is important to get help. There are many resources available to those who need them. You can call a friend, go for a walk, or seek out professional help.
A professional can assess your symptoms and help you find the best way to manage them. Sometimes, this means finding a new way of doing things that might work better for you. Once you've identified the triggers, it's important to change your behavior in order to avoid the combinations that make you feel anxious.
In conclusion, if you are experiencing panic attacks, there are ways to help cope with them. By following the five tips mentioned in this article, you can take some steps towards managing and hopefully overcoming your panic attacks. If these tips do not seem to be working for you, or if your panic attacks are severe, it is important to seek professional help.