How to Prevent Panic Attacks
Panic attacks are unexpected, powerful surges of anxiety, panic, or angst. They are often daunting, and they carry both physical and emotional symptoms. A lot of individuals who experience panic attacks may have trouble breathing, they sweat profusely, shiver as well as their hearts are pounding. Some will also have chest pains and a sensation of disconnect from reality or themselves when in panic attacks, hence it is easy for them to assume they have a heart attack. Others have claimed to have a feeling similar to having a stroke.
Panic attacks, without a doubt, can be frightening and may hit you fast. If you don’t know how to prevent them, the experience can be quite devastating. In the piece are some useful tips on how to avoid panic attacks when you think that one is coming.
Although hyperventilating is one of the signs of panic attacks that can intensify with fear, breathing deeply can decrease signs of panic during an attack. Having more control of your breathing reduces the chances of experiencing the hyperventilating, which can worsen the other symptoms of the panic attack. Pay attention to taking deep breaths in and out via the mouth, having the air slowly filling our chest and abdomen, and then slowly exhale. Take four seconds to breathe in, hold for a second, and then exhale slowly for a count of four seconds.
By understanding you are experiencing a panic attack and not a heart attack, you can repeat it in your mind that the experience is momentary, it will pass, and you will be fine. So try to get rid of the fear that you are dying or that awaiting disaster is looming, both signs of panic attacks. This enables you to pay attention to other methods to decrease your symptoms.
At times, the panic attacks arise from triggers that overpower you. If you are in a setting that is moving fast and with numerous stimuli, this can trigger the attacks. So you can close your eyes when you feel like you’re having a seizure to minimize the incentives. This can prevent any additional stimuli from triggering the attacks, ensuring that you are focusing on your breathing.
Mindfulness also can assist in keeping you grounded in the reality of your surroundings. Because panic attacks can trigger a sense of disinterest or separation from reality, this can curb your panic attack as it is looming or occurring. So pay attention to the physical feelings familiar to you like feeling the surface and cloth of your jeans on your hands. The specific feelings keep you connected to reality and offer you something unbiased to focus on.
At times, finding something to be your focus object will help you deal with the panic attack a lot better. So try to select one project within your sight and deliberately note everything about it possible. For instance, you can pay attention to how the hand of your clocks jolts when it ticks, and that it is somewhat skewed. Define the shades, hues, patterns as well as size of the item to yourself. Channel all your energy on the particular item, and the symptoms of the attack may diminish.