Effective Strategies to Stop Panic Attacks: Expert Advice

Posted February 10, 2016 in general, Health 2262 0 0

If you are thing about how to stop panic attacks, then you can follow the simple ideas and tips given in this article to overcome your panic attacks.

Panic attacks typically begin when there is excessive stress in life. It can be a build-up of several things. There are several ways to overcome panic attacks.
A panic attack happens when adrenaline gets released into the bloodstream. It can be a very frightening experience that can make you feel like you are losing control or dying. Almost everyone experiences such attack at least once or twice in their lifetime, but some others have recurrent episodes of such attacks; this can indicate a condition known as panic disorder.

A panic attack is best described as the sudden intense onset of fear for no apparent reason and is often accompanied by physical symptoms including sweating, fast heart beats and fast breathing.
Symptoms of panic attack: Some of the common symptoms of panic attack include:

• Discomfort or chest pain
• Faintness or dizziness
• Fear of an impending doom
• Feeling unreal
• Trembling
• Numbness and feeling of choking
• Nausea

How to overcome a panic attack?
There are some steps that can be taken to stop a panic attack and prevent further such attacks from happening.

• Control your breath

Rapid breathing is one of the common symptoms of panic attacks. When you control your breathing, you can enable your heart beat to come back to normal. It will also help reduce your blood pressure and make you feel in control once again.
To slow your breathing, you can take a deep breath in and hold it for as long as you can before releasing it slowly. Do it several times till you begin to feel steady. It also helps to balance the carbon dioxide and oxygen and gets rid of the feelings of suffocation.
The next breathing technique that you can practice is deep diaphragmic breathing wherein you inhale deeply and slowly, and breathe out even more slowly.

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• Take medication

When under a panic attack, taking anti-anxiety medications can be helpful. There are quite a few drugs available in the market that is used to treat panic attacks. These agents can help to get rid of the symptoms within 30 minutes.

• Stop negative thinking

Often people who are under a panic attack are consumed with thoughts of doom. You can stop this endless loop of negative thinking by shouting the word “STOP!” inside your head. This helps to interrupt the scary messages running about in your mind and replacing them with calm thoughts.

• Carry on with your routine

Though it might seem difficult, it will help to go about your normal activities. This will keep the panic attack from consuming you. Continue doing your normal movements including walking, talking – all these will send a signal to your brain that everything is normal and under control.

• Do not run away

If you get a panic attack outside your house, you might feel like running away from there. Instead try to stay there, this will give a signal to your brain to not get into fight or flight mode when there is no real danger. If you run away from there, your brain will start creating panic every time you are in that place.

• Focus on other activities

You can do several things to take your mind away from the attack. You can talk to a friend, listen to music, drink something, watch TV, do a puzzle, engage in exercises, and read something.

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• Relaxation exercises

If you suffer repeatedly from panic attacks, you can work with a therapist to learn some relaxation exercises to help calm down.

Thousands of people struggle with panic attack issues every day. Dealing with it requires commitment. Most people would want to stop anxiety and panic attacks as soon as possible, but this has been accumulated through several years of experiences and your mental makeup. It is not possible to just turn it off at one go. Following these techniques van help to control anxiety considerably and will make your panic attacks far more manageable.

Repeated panic attacks may signify underlying medical conditions. If you are wondering how to stop panic attacks, consult your doctor to find the real reason for the attacks and seek treatment. It is best to get medical help as early as possible as delaying it may lead to further complications. Work with your doctor to find what methods work for you best and stick to it for positive results.