Although many people see panic attacks as not serious and not life threatening, the sufferers are truly impaired individuals, because their availability and willingness to take part in social activities are significantly reduced. The first step in effectively managing your panic attacks is to be aware you have them and to know that you have the power and the ability to control them to a certain degree at least. This articles will give you a few useful tools to help you understand how to control panic attacks at home and to prevent them from occurring.
The first and foremost thing to know is that the lack of sleep triggers and intensifies panic attacks. It is very important for you to get the number of hours of sleep per day your body needs. This amount may vary from person to person, some being perfectly rested after 6 hours of sleep, others needing at least 8 to call it a good night. Not getting enough sleep will render you unable to cope with emotions and with the eventuality of a panic attack.
Whenever you feel a panic attack striking, it is important to try to get control over the feelings you experience, just as they happen. You are perfectly able to control your actions if you stay alert and try to see where your fear is coming from. Discovering the reason will help you fight your fear and anxiety.
Panic attacks can be controlled by taking control over your breathing. If you start experiencing short breaths, you should know that they are a surefire way of intensifying your panic attack, therefore you need to take control over them as soon as you can. Focus on your breathing, take long, deep breaths, exhale slowly, then repeat until you feel yourself calming down. Always try to exhale through the nose rather than the mouth.
Panic attacks sufferers are usually able to tell when the first symptoms occur. If you notice them starting to overwhelm you, rapidly focus on something else. Do some household chores, find and listen to some music or even play some songs yourself. There is a good chance your panic attack will be less aggressive if you shift your focus to other things.
It often happens that panic attacks get more serious as you let yourself overwhelmed by their symptoms. You can use a visualization technique in which you direct the symptoms and feelings of a panic attack to have the flow past you instead of attacking you. If you go with the flow and remember to maintain a deep and calm breathing, you can calm down before the worst of the panic attack episode strikes.
When you suffer from panic attacks, it is very helpful to figure out quickly what causes them. Whenever you spot a cause, you can try to confront it as if it didn’t really matter to you. In time, you may get rid of attacks caused by that specific occurrence for good.
Learning to express your emotions is an important step in managing and preventing panic attacks. Many such attacks occur because of the inability of the sufferers to show others in an assertive and calm way what’s bothering them.
These are a few tips you can use to your advantage for controlling your panic attacks and your irrational fears in an effective way. Start applying them today and slowly work your way out of anxiety and fear. Learn more about controlling panic through the best panic away review.