What To Do When You Need Help – Tips For Panic Attacks
Panic attacks never seem to happen in a convenient place, so it’s a good idea to have some easy to implement tips for panic attacks that can be used anytime, anywhere.
Before considering tips for panic attacks, it’s important to recognize the symptoms of a panic attack. By recognizing the symptoms, you can often prevent the attack altogether.
Some of the more common symptoms include heart palpitations, chest pains, sweating, shaking, shallow or rapid breathing, a choking sensation, and dizziness. It is not uncommon for the sufferer to have feelings of impending doom, helplessness and loss of control. Even though the experience is terrifying, panic attacks are not life threatening. This is definitely one of the most important tips for panic attacks.
It is important to focus on breathing. During a panic attack, rapid, shallow breathing only causes the attack to worsen. It is possible to calm both mind and body by breathing slowly and evenly in thru the nose, holding it for several seconds, then releasing slowly out thru the mouth.
Next, pay attention to thoughts. Because the feelings are overwhelming, it is likely that focus is on the very thing that caused the anxiety in the first place. Even though it may seem impossible at that moment, shift your focus to a relaxing thought or one that makes you happy. This will take practice, but the results will be worth it.
One of the more calming tips for panic attacks is to engage in dialogue with yourself. Even in the midst of a panic attack, the mind is very open to suggestion. Reassure yourself that you’re safe and everything is OK. Keep reminding yourself that nothing bad is going to happen to you. Whatever reassurance you give yourself will be calming and will allow the attack to be managed more effectively.
Ground yourself. Panic attacks typically involve anticipating an upsetting experience, or reliving one that occurred before. Grounding yourself in your present location can help to alleviate the panic attack. While standing in one place, alternately press each foot firmly into the ground. If you can lie flat on your back with knees bent and feet on a wall, alternating feet, breathe in as you push each foot against the wall, and breathe out as you release each foot. This action should be repeated until the panic attack subsides.
These are very effective tips for panic attacks. With constant practice, they will become an automatic response to the onset of an attack, and are therefore very important in controlling panic attacks.
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