Control Panic Attacks
Panic attacks manifest in many ways some of the more well known ways are:
Irregular heartbeat, Dizziness and lightheadedness, shortness of breath, Choking sensations and nausea, shaking and sweating, fatigue and weakness, chest pain and heartburn, muscle spasms, hot flashes or sudden chills, tingling sensations in your extremities.
Knowing all the above symptoms won’t help you if there is really something wrong with you such as a heart attack, allergic reaction, stroke, side effects etc So only real way to know if you are having a panic attack is if you have a history of panic attacks.
Once you have confirmed that you are actually having a panic attack you can try to control it using the tips given below:
10 tips to control panic attacks
- Control your breathing – take deep calm breathes through your nose exhale naturally and count to five then take another deep breath and exhale and continue the process till you feel calm.
- Lie down – and relax your body completely and then try to tighten and relax different muscles of your body. This type of exercise signals to your subconscious that you are not under any threat and to relax its anxiety
- Tightly squeezing your toes while resting on a bed. Can focus your mind away from your panicked body and to your toes. Helping you get greater control over your breathing and other muscles in your body.
- Auto suggestion – Understand what panic is – an excess of adrenaline flowing through your body making you feel overly anxious and excited in a really dangerous situation this can be productive – but when your body creates a panic when there is no real threat to you – normal operations become impossible. Use auto-suggestion as technique to program your mind out of panic. Keep on telling yourself everything is OK and stay cool and calm. With practice you will master auto-suggestion but you need to have faith in your own ability to control your mind.
- Don’t stop thinking – is a way to stay in control of the situation and keeping your body focus on something other than the panic
- Walking – exercise can help reduce panic by helping you release some of the energy stored up due to the excess adrenaline stored in your body
- Yoga and stretching – can help reduce anxiety as various muscle groups are worked separately – your body and mind gets greater confidence in its ability to stay in control even in a difficult
- Paradoxical intention – this is “#stress testing” for your mind where you create a panic situation and then exercise the mind to take control over the situation by proving that there is really nothing to feel anxious about.
- Go for therapy – getting professional help can allow you to identify and treat an anxiety hidden deep in the subconscious mind.
- Join a support group – expressing your fears and anxiety in public can help you unload emotions pent up in your mind and give you some form of relief. Helping another person overcome panic can also help you give you more confidence over your own problem.
Let us know about any other method that you use to overcome panic attacks and also mention your own experiences.