How to Stop Panic Attacks
More and more people have started to experience panic attacks recently. The fact is that it's quite hard not to be stressed and to experience anxiety and fear in our modern society. With so many problems, one should be very strong and should have a high self-esteem in order to fight anxiety. Since anxiety is becoming a real threat for our society, it is extremely important to know how to stop these episodes from happening.
Important Facts
If you've ever experienced a panic attack, you are probably familiar with that overwhelming anxiety and fear, when your heart pounds so fast you can't even breathe. You might even feel like going crazy or even die. If left untreated, these attacks might lead to panic disorders and other health problems. Moreover, the quality of your life is greatly reduced, and you might withdraw from normal activities because of fear.
Panic is the result of a high fear for the future, especially when you think about a possible or real threat. In most of the cases, panic attacks come out of nowhere, without any warning. Recurrent panic attacks are usually triggered by a certain situation in your life. For example, if you are afraid of heights or you are unable to speak in public, you might experience several panic attacks whenever you're climbing a mountain or holding a press conference.
Most episodes strike when you're away from home, while you are shopping, driving or running. They end within 20 minutes and rarely will last more than one hour. A panic attack includes the following symptoms: sweating, trembling or shaking, shortness of breath, heart palpitations, nausea or an upset stomach, dizziness, numbness and a choking feeling.
How to stop having panic attacks.
Probably one of the best ways to prevent episodes is to look for professional treatment and therapy. However, there are a few things you can do by yourself in order to stop episodes from happening. The following tips will teach you how to stop panic attacks and how to prevent them in the future:
- Learn more about this subject: by reading this article, you've probably discovered many things you didn't know about panic. Maybe you've experienced a moment of panic before, but you didn't realise where it come from. Now you know. It is mainly related to your fears and anxiety.
- Avoid drinking coffee and smoking: both smoking and caffeine can increase the chances of stress and anxiety and episodes. It is wiser to avoid cigarettes, alcohol and coffee as much as possible. Moreover, try to be very careful with those medications that contain various stimulants, such as non-drowsy cold medications and diet pills.
- Practice various relaxation techniques: modern activities, such as meditation, yoga and progressive muscle relaxation, helps you deal with panic attacks by strengthening your body's relaxation response. Moreover, these practices enhance your feelings of equanimity and joy.
- Control your breathing: deep breathing was always useful to relieve the common symptoms of panic. It is very important to learn how to control your breathing in order to develop a unique skill you can use to calm yourself.
However, if you are in the middle of having an episode, there are four simple steps you can follow in order to stop your panic attack:
1. Relax: after you learn how to control your breathing, it will be quite easy for you to relax. Take slow and deep breaths every 3 seconds. Remember this is only an episode and nothing is gonna happen to you. By taking deep breaths, you will relax your body, which will consequently lead to a decrease in adrenaline levels.
2. Think positive: it is imperative to stop negative thinking if you want to learn how to stop having these episodes. Shout the word "Stop" inside your head and focus on its meaning. By interrupting this endless loop of thoughts, you will get the chance to replace that negative message with a positive one.
3. Use coping statement: replace all negative statements and thoughts with positive ones. A good and useful coping statement is this: "I am fine, there is no reason to worry. It's just a panic attack, and it will be over soon if I relax."
4. Make sure you accept your feelings: according to modern specialists, minimizing an experience will usually help it perpetuate. Validate your feelings and be aware of what is happening to you. Remember, you have the power within you to control yourself.
Important Facts
If you've ever experienced a panic attack, you are probably familiar with that overwhelming anxiety and fear, when your heart pounds so fast you can't even breathe. You might even feel like going crazy or even die. If left untreated, these attacks might lead to panic disorders and other health problems. Moreover, the quality of your life is greatly reduced, and you might withdraw from normal activities because of fear.
Panic is the result of a high fear for the future, especially when you think about a possible or real threat. In most of the cases, panic attacks come out of nowhere, without any warning. Recurrent panic attacks are usually triggered by a certain situation in your life. For example, if you are afraid of heights or you are unable to speak in public, you might experience several panic attacks whenever you're climbing a mountain or holding a press conference.
Most episodes strike when you're away from home, while you are shopping, driving or running. They end within 20 minutes and rarely will last more than one hour. A panic attack includes the following symptoms: sweating, trembling or shaking, shortness of breath, heart palpitations, nausea or an upset stomach, dizziness, numbness and a choking feeling.
How to stop having panic attacks.
Probably one of the best ways to prevent episodes is to look for professional treatment and therapy. However, there are a few things you can do by yourself in order to stop episodes from happening. The following tips will teach you how to stop panic attacks and how to prevent them in the future:
- Learn more about this subject: by reading this article, you've probably discovered many things you didn't know about panic. Maybe you've experienced a moment of panic before, but you didn't realise where it come from. Now you know. It is mainly related to your fears and anxiety.
- Avoid drinking coffee and smoking: both smoking and caffeine can increase the chances of stress and anxiety and episodes. It is wiser to avoid cigarettes, alcohol and coffee as much as possible. Moreover, try to be very careful with those medications that contain various stimulants, such as non-drowsy cold medications and diet pills.
- Practice various relaxation techniques: modern activities, such as meditation, yoga and progressive muscle relaxation, helps you deal with panic attacks by strengthening your body's relaxation response. Moreover, these practices enhance your feelings of equanimity and joy.
- Control your breathing: deep breathing was always useful to relieve the common symptoms of panic. It is very important to learn how to control your breathing in order to develop a unique skill you can use to calm yourself.
However, if you are in the middle of having an episode, there are four simple steps you can follow in order to stop your panic attack:
1. Relax: after you learn how to control your breathing, it will be quite easy for you to relax. Take slow and deep breaths every 3 seconds. Remember this is only an episode and nothing is gonna happen to you. By taking deep breaths, you will relax your body, which will consequently lead to a decrease in adrenaline levels.
2. Think positive: it is imperative to stop negative thinking if you want to learn how to stop having these episodes. Shout the word "Stop" inside your head and focus on its meaning. By interrupting this endless loop of thoughts, you will get the chance to replace that negative message with a positive one.
3. Use coping statement: replace all negative statements and thoughts with positive ones. A good and useful coping statement is this: "I am fine, there is no reason to worry. It's just a panic attack, and it will be over soon if I relax."
4. Make sure you accept your feelings: according to modern specialists, minimizing an experience will usually help it perpetuate. Validate your feelings and be aware of what is happening to you. Remember, you have the power within you to control yourself.
Source...