How To Deal With Panic Attacks


Written by Jane van Zundert

Hi, I am Jane, I am married and a mother of four. My mission in life is to inspire and motivate you, on how you can break free from fear, shame, and resentment and start creating a balanced life, so that you can begin to enjoy your total freedom and never get stuck again in life.

March 13, 2020

Do you get panic attacks, like so many other people, do? If you are, this article might help. Do not let panic limit you any longer. By following the tips provided here, you can once again lead a happy and fulfilling life.

1. Gain control over your actions

Gaining control over your actions when you’re going through an anxiety attack is one good way to control it. Sometimes the only way to beat your fears is to fight back against them.

2. Take time for breathing exercises

Breathing exercises are essential for dealing with panic attacks. Having deeper, more relaxed breaths will let you take control of your panic more quickly.

3. Distract yourself

When you start to feel panicked, immediately distract yourself. Do anything that comes to mind: wash the dishes, do a crossword puzzle, watch a DVD. Try several activities until you find one that takes your focus off of the panicky feelings. This strategy can help to prevent a full attack and get you feeling calm again.

4. Breath through the nose

Apply deep breathing techniques to shorten the duration of a panic attack. Breathe slowly in through the nose into the lower lungs, watching your stomach area rise with each breath. Breathe into the count of five and out again to the count of five. Try this ten times, you should feel much better.

5. Avoid anything that triggers anxiety

If you want to lower your anxiety and learn to deal with your panic attacks, your first step should be to determine what your triggers and symptoms are. If you are aware of the warning signs, then you will be forewarned when a panic attack is accumulating and ready to strike. This will be a big help with whatever anxiety-fighting strategies are employed.

6. Try to focus on the fact that those feelings will pass

If you sense an episode starting to take hold, you are better off acknowledging its onset instead of denying it. But, instead of focusing on the feelings you are having, try to focus on the fact that those feelings will pass. The more you struggle during a panic attack, the worse it can become for you so try to remain calm and simply let it runs its course.

7. Try to stay positive

Try to implement positive actions as well as relaxing thoughts to get yourself through an attack. You must remind yourself that panic attacks eventually get better. Remind yourself that you will not lose control.

8. Have a monitor

Always make certain to monitor how anxious you are feeling. A key part of preventing panic attacks is monitoring how stressed and anxious you are. By monitoring your anxiety level, you will be able to better control it. Your higher state of awareness should decrease the severity of any panic attacks that may still persist.

9. Concentrated breathing

Overcome the symptoms of a panic attack by using a method known as concentrated breathing. Taking deep breaths keeps you relaxed and occupied. It also lowers your blood pressure and pulse as well as eases tension and increases circulation.

In conclusion

In conclusion, using the tips from this article can assist you in ridding your life of panic attacks. Now, it’s time for you to choose to implement them. Make the decision to live a life free of panic attacks. It’s your life, and you deserve to be happy.

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