Panic Attacks: Strategies To Cope When Panic Strikes

Panic disorder is caused by a variety of factors and has the ability to seriously impair a person's quality of life. 

Although the panic attacks associated with the disorder are sometimes initiated by certain triggers, there is usually no way of knowing when one is going to occur. 

However, there are ways to reduce the frequency and severity of the attacks. 

The following article provides essential information on the best ways to cope with these alarming attacks and deal with the underlying conditions of the disorder.

 Some processed foods, and many fast food items, can actually trigger panic attacks. 

I won't name the company, but there is a type of fried chicken that would cause my heart to start palpitating within 30 minutes of eating it! 

Stick to wholesome, fresh foods you prepare yourself to avoid an attack.

 If you are struggling to overcome your panic attacks, educate yourself on both breathing and relaxation strategies. By learning proper deep breathing techniques, you help prevent future panic attacks.

Panic attacks are terrifying because the person experiencing them has the sudden overwhelming fear that they are going to die. 

The important thing to remember about panic attacks is that you can control them cognitively. 

Your brain is taking normal everyday stimuli (a shift in the road while driving, for example), and interpreting them in a fearful way. 

You can course-correct this fearful interpretation by trying to recall what the source of that stimulus could be. This will reduce your fear and your panic should subside somewhat.

 

It's a scary thing to see your child having a panic attack. 

The first thing that you should do is to try to get them to slow their breathing down. 

Many anxiety attacks consist of rapid breathing. You child may not be able to gain their composure without the help of your guidance.

 One crucial element in controlling the escalation of an anxiety attack is breathing deliberately and slowly when you start hyperventilating. 

Controlled breathing will make you more cognitive of what is going on with your body and in the environment, as well as work to reduce the level of intensity of the panic attack. 

Try to take deep, even breaths.

 

Remember that medication is only a part of the plan. 

If you use medication to deal with your anxiety, it is important that you also keep talking to your friends and family about how your regiment and problems are going. 

Always stay one step ahead of your anxiety and panic attacks.

 Every bad feeling passes sooner or later, so try to keep that in mind when you're in the throes of a panic attack. 

Focus on what you're going to do when it's over, like reward yourself with a treat or take a nice, long nap. Really concentrating on the good thoughts will cancel out the bad ones.

 

If you practice good posture, your anxiety problems maybe alleviated. 

This is because when you sit or stand up straight, your chest is open, which allows you to breathe in a more relaxed fashion. 

This will help alleviate unnecessary tension in your body which can contribute to anxiety and panic.

 Think about your nerves as you go through your panic attack. Visualize a nerve in each part of your body and the tiny little impulses it sends out. 

Imagine them becoming calm, slow, and more relaxed. Work through each part of your body one by one until you feel better.

 

Stop negative dialogue. 

Negative dialogue is one of the things that can cause a panic attack. One of the reasons that the panic continues is the way you talk to yourself. 

Rather than focusing on your fear, learn to talk yourself out of being afraid. 

Tell yourself that you are in control and will not let the panic attack consume you.

 

Talk to yourself in a relaxing, soothing manner, and remember that the panic will pass.

 It does not matter if you are in a safe place or not, you are the same person no matter where you happen to be? 

Fight the urge to flee, and look for something in your surroundings that will help comfort you. 

It could be your partner or an inanimate object like the shopping cart at the grocery store.

 

A useful tool to help ward off panic attacks is to ask yourself throughout the day, "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 preemptively counter the negative feelings that may arise.

 If driving causes you anxiety and panic attacks, perform relaxation strategies while you're driving. 

Do deep breathing, or think about positive thoughts like a joyful vacation or a person you love. 

Relax the muscles in your face and body one by one until your whole body is at peace and calm.

 

Keeping your mind in the present at all times is an amazing technique for beating panic attacks. 

Always be conscious of what is going through your head and counteract any negative thoughts as soon as they appear. 

Replace them with the opposite thought, something positive about your situation, and nip them in the bud!

 

Commit to helping yourself. 

Give yourself the chance to be cured of your condition of anxiety and allow healing to happen. 

Make sure you select things that will truly help you. Begin by trying to help yourself, and also by letting someone else help you, as well.

 A key to dealing with panic attacks is patience. 

You must have the patience that the attack will end and that you will find techniques that can help you to avoid the panic attacks entirely. 

You'll figure out your triggers and then strategies to avoid them. It's just about identifying triggers, formulating a plan, putting in the effort and waiting for your plan to work.

 

Panic disorder can negatively affect every facet of your life if left untreated. 

However, by combining various treatment methods and coping strategies, you can learn how to keep the panic attacks under control and minimizes the impact they have on your life. 

In addition, you can identify the root causes of the disorder and learn how to deal with them in a more positive manner.