When Panic Strikes, Strike Back With These Helpful Tips!

If you have ever had a panic attack, you can appreciate how important it is to know how to cope with them - or if possible, prevent them. Here are a few great ways to deal with your panic attacks so that they don't control you. Get control back with these tips.

During a panic attack you can be overtaken by worrisome "what if" statements, so a great way to get out of that mindset is to change them to "So what?" For example, "What if I fail my test?" turns into "SO WHAT if I fail my test?" Nothing is so bad it's worth suffering over!

When suffering from a panic attack it is important to control your breathing. Many people find that their breathing becomes very rapid. You should take deep, slow breaths when you feel a panic attack approaching. This can help to lessen the intensity of your panic attack and make it more tolerable.

Some people experience panic attacks while driving or riding in a car. Should this happen to you, opening the car windows a bit for some fresh air on your face should help. If it's summertime, crank the air conditioning for a bit which should cool your head and calm your nerves. If you are flying, open the overhead fan all the way to cool yourself and calm down.

The most effective way to deal with panic attacks is to understand why you're having them. It's critical to recognize the signs of a panic attack when it is coming on: racing heartbeat, rising blood pressure, sweating, and most of all, overwhelming terror that seems to come from nowhere. These physical symptoms are frequently mistaken for a heart attack, it's important for your mind to be sensitive to what is happening in your body, in order to talk yourself out of the attack.

During a panic attack, there are some things you should avoid doing because they can exacerbate the symptoms. Calling a friend is a good idea but don't discuss the panic attack, as this will only place your focus on your anxiety. Do not look in a mirror. You may increase the severity of your symptoms if you see the fear reflected on your face. Try not to sit down. This restricts breathing and does nothing to occupy your mind. Try walking around or even doing light exercises.

An excellent exercise to try during a panic attack is to move in slow motion. Perform every action with deliberate thoughts and in the minutest detail. Slow down all of your movements and try to slow down your breathing as well. Concentrate on what you're doing to the point that you hear nothing else.

When experiencing a panic attack you should use deep breathing techniques, but not for too long at one time. Do ten deep breaths and then wait ten minutes before you start again. Spacing them out will help to keep your body relaxed and the panic attack away for the rest of the day.

Find something that you can do that calms you down. Knitting, reading a book, even baking can be great hobbies you can do that will help you relax yourself when you feel a panic attack coming. These should be things you can do when you feel the panic attack starting to come about or when you've already started having a panic attack.

Identify your panic attack triggers, if possible, to thwart future attacks. Common catalysts include memories of traumatic events, places, smells, or even photographs. If you cannot avoid a place or memory that makes you feel panicky--a classroom, for instance--do your best to focus on the present moment to keep from reliving past trauma.

Whilst having a panic attack, your adrenaline levels are very high, but you can use this extra adrenaline to help you to quickly tidy your home and throw out all of the clutter. This will not only give you a way to burn your energy, but it will also help you to clean up your house, and get rid of the visual irritation.

Watch your anxiety levels as if you're a third party. Be clinical in your assessment and try to learn from what you're seeing. Look at how your body is affected, each part one by one, and how your mind is creating the situation. Break it up as if it's a science project and determine the cause and effect.

Limit your caffeine intake to avoid undo stimulation. Caffeine stimulates the adrenals which are a key component in panic attacks. If they are at a heightened level already from too much caffeine, then an attack will set in more easily and your control methods will not be effective enough to diminish the attack quickly.

Occupying your mind is simple as the human brain can only concentrate on between five and nine things at a time. Start by focusing on controlling your breathing, then on the air that's flowing in and out, followed by the feeling in your throat as you breathe. Keep adding sensations or positive thoughts until your mind is so full of positive activity that you can't think of any worries at all!

One technique I've heard is successful when you feel a panic attack is to literally make the symptoms worse when you realize you're having them. Shake your hands if they're trembling, shake your body if you've got the jitters, and scream out if you feel the need to. You now control the feelings you're having and will be able to also do the opposite and calm the symptoms down.

One of the worse things you can do during a panic attack is to try to fight it off. Instead of focusing on your feelings, do something enjoyable such as listening to soothing music or participate in an activity you enjoy. Resisting an attack by fighting against the sensations can make it more difficult to get through and get over.

Try these tips to deal with panic attacks. Each one may not work for you, as everyone is different. However, take the tips that work for you and use them as defense against the panic attacks that threaten you. Conquer them and you'll be able to live your life again.