Learn how to control the feelings of dizziness, breathlessness and pounding heart.
Try my tips for panic attacks and get rid of those uncomfortable, out-of-control feelings.
When it comes to panic attacks, professional treatment and therapy can make a big difference…
But there are many things you can do to help yourself…
Tips For Panic Attacks
- Learn more about panic.
Simply knowing more about panic can go a long way towards relieving your distress. So read up on anxiety, panic disorder, and the fight-or-flight response experienced during a panic attack. You’ll find out that the sensations and feelings you have when you panic are normal and that you aren’t going crazy.
- Avoid caffeine and smoking.
Smoking and caffeine can provoke panic attacks in people who are susceptible. I would recommend avoiding cigarettes, coffee, and other caffeinated beverages. Also be careful with medications that contain stimulants, such as diet pills and non-drowsy cold medications.
- Learn how to control your breathing.
Hyperventilation causes many sensations (such as lightheadedness and tightness of the chest) that occur during a panic attack. Deep breathing, on the other hand, can relieve the symptoms of a panic attack. By learning to control your breathing, you develop a coping skill that you can use to calm yourself down when you begin to feel anxious. If you know how to control your breathing, you are also less likely to create the very sensations that cause you to panic.
- Practice relaxation techniques.
When practiced regularly, activities such as yoga, meditation, and progressive muscle relaxation strengthen the body’s relaxation response– the opposite of the stress response involved in anxiety and panic. And not only do these relaxation practices promote relaxation, but they also increase feelings of joy and equanimity. So make time for them in your daily routine. My favourite anti-panic exercise involves mindfulness. The practice of zen mindfulness puts me in a calm and non-reactive frame of mind.
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You can control the uncomfortable symptoms of anxiety and panic attacks and make your everyday living better!
When you use these tips for panic attacks, you learn that nothing truly disastrous is going to happen and the experience of panic becomes less terrifying.
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