When attempting to manage a panic attack, keep in mind that your are facing a difficult road. Anything could cause an attack, and no two people have the same triggers. This can make it difficult to find a solution.
Isolating yourself will only exacerbate the feelings that lead to panic attacks. Your issues will not seem as bad if you have people you can turn to for help and support. After all, you would expect your friends to do the same for you.
When you feel a panic attack coming on, distract yourself immediately. Sing a song or do some other activity to keep you busy. Whatever you can do to take your mind off the feelings of anxiety is a good idea. It is possible to avoid a full-on panic attack this way.
Apply deep breathing techniques to shorten the duration of a panic attack. Breathe in deeply through your nose; your stomach should rise as you take in your breathe. Also as you breathe, count to five slowly. Exhale through your mouth and count to five again, slowly. Count the total number of breaths. At 10, you should feel calmer and more relaxed.
Before you can manage your condition, you must be able to identify the specific triggers and manifestations of your attacks. You can give yourself advanced notice of an oncoming attack when you’re familiar with the warning signs. This can help you a lot.
You should try to see a therapist, but you could even speak with one of your friends. These counselors are trained in dealing with the symptoms and getting to the root cause of the attacks, and they can help you with strategies to combat and cope with symptoms.
Invite them over if at all possible for a face to face conversation. You may recover faster this way.
A very useful tip to remember when experiencing a panic attack is to try to be cognitive of your environment and what is going on in it. Try to keep in mind that you are just experiencing an over-stimulation of your nervous system. Remember that no matter how terrifying it seems, no physical harm will occur. Doing this will help keep the episode in proper perspective, and help bring about a quicker resolution. Panic attacks may be horrible, but if you practice these techniques they can help you get rid of some of your symptoms.
When you feel stress coming on, make sure that you have someone to talk to. Words of comfort from someone you care about can often ease the stress. Physical comfort, like a hug, works even faster. Touch has a special way of making you feel reassured and protected.
Focus on exhaling when you are having a panic attack. Inhaling quickly is okay during a panic attack. The key is to hold each breath, then breathe out slowly.
As a panic attack sufferer, you probably know what triggers your panic attacks. Your biggest concern may be that you do not know what causes the attack, or how you can quickly control it.