Dealing with panic attacks are simpler than you would have ever believed. Ever thought you can get out of the most incapacitating situation of your life by simply breathing in and out? Well, it is time to explore what the power of breathing can do for you. You may feel that this is an overly clichéd stance of dealing with anxiety, but it actually works.One of the best advices, dealing with panic attacks is to make sure that you are not concentrating on the anxiety that is beginning to cloud your emotions. There are many ways in which you can divert your mind, and it is these diversion tips that can help you overcome your emotions when you feel you are experiencing anxiety.
Breathing has so far proved to be the best diversion technique. Whenever you feel anxiety beginning to build up, take a break to breathe deeply. When breathing, count from one to ten, concentrating on the intake of breath and its movement throughout your body. Allow the breath to fill you completely before you expel the air.
You can trick your mind by simply counting backwards from 100 to 1. Another way to trick your mind is to perform complicated calculations in your head. This keeps your mind distracted, while your body relaxes back into its restful state and the chemicals in your mind begin to fall back into balance.
To further allow your body to relax, splash your face with cold water. This helps your brain as well as your body to slow down and assume the normal state of the body.
Methods for preventing panic attacks will take some time to effectively put into practice, but with a positive attitude and a little hard work you will be in a position to control your life before you know it.
Here are a few other tips:
1. Understand the symptoms of panic attack.
For example, one symptom of a panic attack is becoming afraid that you're dying. If you didn't know this, then you might believe it, causing you to panic even more. However, now that you know it, you can identify it when it happens, discard it as a feeling caused by panic, and lessen the effects of your attack.
2. Practice controlled breathing.
Frequently, panic attack sufferers claim they cannot breathe during an attack. This is not true at all. They can breathe just fine. They are really hyperventilating. This will cause the shortness of breath feeling to become worse. The extra oxygen in your bloodstream will also cause dizziness, difficulty swallowing, and heart palpitations. You can try holding your breath for 10 seconds at a time, or try slow, deep breathing. One of the best ways to control your breathing is to breathe into a paper bag. You won't be able to over oxygenate this way.
3. Don't be critical of yourself.
A common trend among people who suffer from anxiety is that they are harsh on themselves. Sometimes, if they feel a panic attack coming on, they'll come down on themselves for it. This will only make it worse. This is essentially having anxiety about anxiety, and it is counterproductive. The next tip can help you deal with this:
4. Comfort yourself.
If you understand that you're just having an attack, then talk kindly to yourself when it happens. Keep reminding yourself that it's only temporary, and it will pass soon. This will also help you develop a mind-set that can prevent future attacks from happening.
5. Change your focus.
During an attack, your focus is on yourself. You become hyper aware of everything happening to you. If you can manage to take your attention off yourself, then the symptoms will lessen. You can try reading a book, watching a movie, playing a game, or even exercising. Exercising is quite good for this because it will help control breathing as well.
You may also want to explore some effective panic attacks natural remedies. Also, find out what can be done to prevent panic attacks.
Useful information symptoms of panic attack:
http://ezinearticles.com/?What-Are-the-Symptoms-of-Panic-Attack?&id=1832815
Useful information panic attacks natural remedies:
http://ezinearticles.com/?Panic-Attacks,-Natural-Remedies&id=4773604
Useful information prevent panic attacks:
http://knol.google.com/k/gallen-ho/tips-to-prevent-panic-attacks/2mhbchqvfabso/7
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