If you want to know how to get rid of panic attacks, consider these physical means of getting rid of a panic attack. A traditional method of getting rid of panic attacks is to sit squat on your haunches and to bend your head down. The rush of blood to your head as well as the uncomfortable position diverts your brain from panic mode to discomfort which usually puts the brakes on a panic attack. In trying to learn how to get rid of panic attacks, remember that your panic attack is a physical expression of a mental disorder or of a stress response.
- Trying to get rid of a panic attack by trying to talk yourself out of it won’t work.
Learning how to get rid of panic attacks means learning about panic attacks what they are and what causes them.
- During a panic attack, your mind is not in control but your emotional physical response is in control.
- You need to learn physical methods of aborting a panic attack. Another method that is similar in intent is to take a paper bag and breathe into it which keeping the bag’s front end shaped like a small cone.
- Breathing into the bag should extend it, let the air out and resume breathing into the bag until your panic attack ends.
Of course, if you are in a place where finding a bag or sitting squat is not feasible, like driving a car, you can still get rid of the panic attack by holding your breath. Count mentally to 10 and exhale. Do the exercise until your panic attack ends. If you are at home and get a panic attack, you can do a very simple action. Get a glass of water and sip it slowly. Do not drink the whole glass of water. Drink it slowly, sip by sip. Your panic attack will end. Ending a panic attack means aborting the physical response caused by a mental situation. You can’t reach your mental control until you acknowledge your physical symptoms and try to treat them.
How to avoid panic attacks
If you are a very anxious person, and have ever had a panic attack, you are all too familiar with the shortness of breath, and the other problems which show up when you have a panic attack. So, if you are looking for themes and ideas on how to avoid panic attacks, here are a couple of things you must do, in order to avoid the panic attack and, in order to stay calm when a stressful situation comes up. The main reason people become anxious or have panic attacks, are due to stress, therefore, eliminating stressful sitautions you face on a daily basis is one of the perfect solutions on how to avoid panic attacks.
You must live a stress free life. No matter what is bothering you, what financial burdens you have, or any other issues which cause stress in your life, you must turn them into a positive, rather than a negative. For those who are constantly anxious, you must set the mood in your home, work, and surrounding life, to live a happy and stress free life. Getting away from the things which make you anxious, is the only real way to avoid the panic attacks you get. So, making sure to remain around positive people, eliminate the stress in your life, and get away from negativity all around you, is the best way for you to avoid panic attacks.
So, if you feel a panic attack may be coming on, think of positive thoughts and energy. One of the best things to do when thinking about how to avoid panic attacks, is to re-adjust your mind. You are the person which causes stress in your life. So, you must re-adjust your thinking, and the way you see things in life, in order to get rid of the panic attacks.
End Panic Attacks
If you want to know how to end panic attacks forever, there are several different steps in which you should be aware of. Panic attacks are serious and can be extremely debilitating. They can keep you from performing well at work and at school. They will also hinder your love life and the quality of time spent with your friends or family. Depending upon the severity of your panic attacks, it might even be tough for you to walk into a store during normal business hours and buy groceries, for fear of being around a large number of people. If this sounds like you then pay close attention. There is no reason why you can’t end panic attacks forever.
The first and most proven method is to see your doctor. They will know exactly what is wrong and can help you treat the disorder in several different ways. The first would be to recommend that you see a counselor in hopes of discovering exactly what began causing these attacks in the first place. Often, the source can be found from some blocked out childhood event and the attacks can be treated by getting to the bottom of that original issue. If this does not help, it is likely that the doctor or psychiatrist will start you on a course of anti-depressants or anti-anxiety medication.
Another helpful way to treat the disease is through holistic methods. Meditation and acupuncture can help to relieve the symptoms of your panic attacks. Through these methods, you will be able to learn relaxation methods which can be used when to prevent the onset of panic attacks. These will help in the long-run and can even help to keep you off of medications which might have unfavorable side effects.
Whichever method you choose to end panic attacks, just know that there is help out there for you.
Dealing With Panic Attacks
The first step in dealing with panic attacks is to understand what is causing them. There are a variety of circumstances and habits that can lead to an attack. Smoking, large amounts of alcohol or the withdrawal from alcohol, too much caffeine, prescription medications, illegal drugs and stress can all bring on an attack. When the cause is understood, dealing with panic attacks is easier.
- Panic attacks are characterized by an extreme feeling of anxiety which usually lasts a few minutes, but can last longer. They may involve shortness of breath, a racing heart, nausea, dizziness, hot flashes and a feeling of being out of control.
- Trying to fight off these feelings will only make the attack worse. If the attack is being brought on by a stressful situation, don’t focus on the problem, or worry about the situation getting worse. Focus on a positive outcome. Breathe slowly and remind yourself that the panic attack will pass and the situation that brought it on will be resolved.
- Professional counseling and/or medications may be used if the panic attacks are severe and do not subside when outside triggers are removed. A counselor will focus on positive thinking, breathing exercises and confronting the fears that bring on the attacks.
- There are several measures that can be taken to avoid panic attacks, or lessen their severity. Getting plenty of exercise, including relaxation exercises, may help. It is also important to eat a balanced diet, avoiding foods high in sugar, fat and caffeine.
- When dealing with panic attacks, remind yourself that you won’t die from the attack. The less you fight it, the quicker it will pass. This may seem difficult, but if you practice this technique, and breathe slowly, the attacks will be shorter and you may even be able to eliminate them.
What to do about panic attacks
There are quite a few things you need to know to help with panic attacks before they can not be managed without medication. Panic attacks need to be handled as soon as possible by your doctor because you need their help in order to control your panic attacks. Panic attacks are unsafe to your health because the attacks lead to phobias and depression, which is followed by the need of medication. Needing medication can lead to medical treatment and then substance abuse.
First of all you need to eat healthy because those of you who have panic attacks and eat healthy are known to recover from panic attacks faster than those who do not eat healthy meals. The second thing you need to remember when you are experiencing a panic attack is to take long, deep breaths to slow down the fast pace of your breathing. Inhale through the nose and then exhaling through the mouth. Close your eyes, without tightening them and count to ten slowly and remember to keep doing your slow, and deep breathing. After you have done the breathing exercise think of something that is soothing to your mind. Things like beautiful vacation environments, a day at the spa, and any other things that will help you calm down your mind.
The last methods that will help with panic attacks are to focus on something to take your mind away from the panic attack, which is called a distraction technique. Your body is known to tense up during a panic attack so you are required to relax your muscles by changing the position of your body from whatever position you where in when the panic attack occurred.
Panic attack can last anywhere from 15 seconds to 30 minutes or longer if you can’t get the attack under control. You know that you are having a panic attack when you start to hyperventilate, your body starts shaking and trembling, you have pain in your chest and sweating. Some people experience one or all of these symptoms that make you think you are dying.
How To Cope With Panic Attacks
Learning how to cope with panic attacks certainly can be a challenge, but it doesn’t have to be. There are many routes to be taken for calming the attacks and keeping them at a minimum. Half the battle is discovering what it is that triggers the panic attacks. This is different for everyone but I think it’s safe to say that stress and anxiety is a major contributor. Once you learn what is causing the problem you can efficiently learn techniques or in some instances medication that can help you learn how to cope with panic attacks.
One way is to try to introduce a regular regimen of relaxation techniques, such as yoga or meditation. Completely relaxing the mind and body can directly lessen the chance of experiencing an attack. Also try to remember to keep your stress at a minimum. Not sweating the small stuff and avoiding potentially stressful situations can also help with relieving symptoms. I agree, easier said than done. Cutting out caffeine and sugars or keeping them at a low can also help with relaxation. If you find that these suggestions aren’t helpful or working for you, working with your physician, you may also be able to control the attacks with medication such as Ativan or Xanax. Otherwise known as tranquilizers, they can be very helpful in assisting with panic attacks and the symptoms that occur. There are some down sides to using prescription medication for help though. Some of these may include feeling sleepy, clumsiness, dizziness, and should be used carefully depending on day to day life.
The important thing to remember is that there are options to put your life back on track. Learning how to cope with panic attacks isn’t the easiest thing you’ll ever do but it certainly will make life easier once you do.
Getting Rid of Panic Attacks
Anyone would love to be able to get rid of panic attacks, as it can be a frightening experience. As with any other psychological problem, seeing a good therapist may help you to get rid of panic attacks. This is not the only way to alleviate yourself of the panic attacks. There is the possibility that the doctor could decide to give you medication to stop the panic attacks. As you progress with your therapy you should be able to notice what will trigger a panic attack. When the discovery is made you need to make sure to avoid the triggers.
Once you see the doctor for therapy and medication, there are several things that you can do on your own to relieve your panic attacks. Some of the things you should avoid are caffeine, alcohol or illegal drugs. They will bring on an attack, or make one that you are having be even worse. These items will only exacerbate your problem. Another thing you can do in conjunction with your therapy is to learn how to manage your stress. Too much stress can cause a multitude of psychological problems. Right in line with this treatment is plenty of exercise. Exercise will alleviate your stress and make you feel much better.
Finally, when you feel you are going to suffer a panic attack, make every attempt to relax. This can and must be done. Take deep breaths, if you tense up it will only make things worse. This is a time when you should be giving yourself positive information and trying to block out any negative thoughts that are trying to come out. Many people believe that a natural approach to treating panic attacks is much better than taking medications. Also, try to surround yourself with positive non controversial people.