How To Stop Panic Attacks
Some people let their fears take over their lives. Some people are brave enough to face their fears head on. These people are the ones who succeed in squashing their fears for good.
Maybe it will help to know that 90% of everything that we fear does not come true. But even if we know what makes sense and what doesn’t, most of us still tend to worry too much.
Here are some tips to help you hit the breaks when you feel a panic attack coming.
Remember To Breathe
First things first, take control of your breathing. Concentrate on breathing in and out in equal intervals. Take long breaths and focus all your energy on the way you are breathing. This will help calm down your nerves, slow down your heart rate, and relax your body. You also focus your attention away from the source of your panic attack and you avoid making it worse.
Rein It In
Keep your mind off of the source of your panic. Focus your attention on other things. When you feel an attack coming on, look around you and verbalize everything that you see. Focus all your thoughts on one thing and pay attention to its height, shape, color, or smell. Your goal is to shift your attention from the source of your fear by keeping your mind preoccupied with something else. It is also a good idea to keep a stress ball with you. The act of squeezing it when you feel an attack coming on relieves some of your stress and can also serve as your distraction.
Products that contain caffeine raises your heart rate and may make you feel edgy. Drinking caffeinated liquids, like cola, coffee, or tea, puts your body in a simulated panic attack situation. During the onset of an attack, caffeine also worsens your symptoms.
Relax, Take A Break
Always find the time to do something that relaxes your mind and body. Whether it’s a hectic day for you or just a regular one, take a break whenever you can, as often as you can, and for as long as you can. These breaks will not only calm you down but will also make you more productive. Doing something that relaxes you will give you a sense of quiet happiness and will make you feel better about yourself. Take a walk, just spend a few minutes under the sun, or do some light lifting. All these quality time for yourself will help you relieve some of your stress.
Reduce And Refocus
Get rid of the things that aggravate your stress and add to your worries by making changes in your lifestyle. Reduce the negativity that surrounds you and just keep the things that make you feel good about yourself. Also, as much as you can, refocus your energies on other things. From the moment you wake up until you tuck yourself in to bed, always find ways to keep your mind and body busy. But do not forget to take it easy, don’t push yourself too hard. Do something productive everyday, no matter how small, and you will always feel good about yourself.
Going through a panic attack is always scary and is exhausting mentally, emotionally, and physically. If you want to improve your quality of life, you have to learn to stop them by facing your fears. If all of your efforts fail, seek professional help right away.