Coping With Panic Attacks – Learn How To Stop Panic Attacks
Hundreds of thousands of individuals suffer from panic attacks several times each year. Most of these individuals may not fully recover since they cannot truly control their emotions or do not realize the things that trigger their exaggerated responses. You will learn effective ways of coping with panic attacks for life if you follow some guidelines and stay consistent. It takes some time to master, but you still can reap the benefits in the end.
What is a Panic Attack?
A panic attack is a sudden discrete event of intense anxiety or worry that can lead to physical excitement, stomach problems, fear and discomfort. It is associated with many cognitive and somatic symptoms as well. The episodes usually occur immediately with no obvious triggers. These also usually seem random and are a subset of the fight or flight response that happens from context. The response will fill the body with hormones, specifically epinephrine or adrenaline.
A person who goes through a panic attack always reports that it is the scariest, upsetting and uncomfortable experience in his or her life. The symptoms of a panic attack, according to the American Psychological Association, last about 30 minutes, although there are some episodes lasting only 15 seconds. Extended periods are also possible where a panic attack leads to a series of episodes. Most of the patients will go through great anticipatory anxiety and limited symptom attacks between full panic attacks. The episodes are usually related to agoraphobia and fearing not having the means to escape a frightful situation.
How To Stop Panic Attacks: Start-Up Tips
First, patients can begin helping themselves by admitting that they have a problem. Panic attacks can be very frightening and uncomfortable, but not dangerous. You may have to admit that you are suffering from an underlying mental condition. You cannot start any treatment measure and control panic attacks unless you admit you have a problem. To help you do this, you need to be aware that you are not alone. Hundreds of thousands suffer from the same problem. You also have family and friends who can act as your support team.
Learn about your condition and try to identify out some possible events or situations that seem to trigger the episode. Anxiety and panic attacks are also physiological, and not only psychological. The feelings of panic can be very frightening, although they only come from your body indicating that you have to either fight or steer clear of impending danger. When coping with panic attacks, your response is really a protective mechanism, so you should not worry about it.
What to Do
Close your eyes for about 5 to 10 seconds, tell yourself that there is nothing that you should fear and that every problem has a solution which will lead to benefits and a stronger you. Breathe deeply. Inhale and then exhale deeply 2 to 3 times and feel your body let go of all the stress. Initially, you may want to have a friend around to guide you through the process. It is important also to consult with a doctor upon recognition of your problem, since a professional can teach you coping measures and prescribe medications if necessary.
You need to expose yourself more to situations or objects where you think your panic attack originates. Start slowly by keeping a safe distance away or stressing yourself in small increments. If you start feeling uneasy, pause, take a break and repeat after several hours. If you continue to avoid the situation, you are only telling your mind and body that you can never handle the situation. More stress will then occur should you be placed in a situation that you cannot control. To help you stop panic attacks and cope with anxiety do not fight your feelings of anxiety. Allow these to enter and then feel them exit after a few minutes.
Think of Good Things
Thinking of good things is an excellent way of coping with panic attacks. Try to divert your attention if you feel that the scary emotions are overwhelming you. Imagine being in a happy place with the people that will help eliminate your fears. You can also try to stay with people who make you feel safe during times of panic. Tell them to talk you through the situation that there is nothing to fear. Continue tapping this support system until you gain independence. Diverting your attention is also different from trying to escape the panic trigger.
Video: How To Alleviate and How To Stop Panic Attacks
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