Understanding what causes a panic attack can make all of the difference in the world. Once you know what is causing your panic attacks to occur, you will know what to avoid doing. The following article will give you insight into things that often cause people to suffer a panic attack.
When you’re experiencing an attack you can use visualization techniques to help end it. Start breathing deeply and then close your eyes, next focus on each area of your body that is giving you trouble. Imagine yourself being calm, then relaxed, and finally going back to normal, and soon enough you’ll find it has.
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 you feel a panic attack coming on, try breathing into a paper bag, or cup your hands around your mouth as you breathe. Breathing too quickly can actually cause you to take in too much oxygen, which contributes to a lightheaded, panicky feeling.
If you take medicine to help with your anxiety, is important that you do not stop taking your medicine because you think that you are cured. If you do this, you may revert back to your old anxious ways. Try to follow through to the end of your medication period.
To prevent panic attacks, avoid taking on unnecessary responsibilities that will add to your overall stress level. It is important to be assertive about your needs and your limitations to prevent overloading yourself, which can make panic attacks more likely. Learning to say “no” can go a long way in preventing attacks.
After a panic attack, you will feel particularly anxious. That is why it is important that immediately after your attack you try to relax your body in several ways. You should try to implement steady breathing and full breathing to help relax your body and steady your heart beat.
When you have a panic attack, try to find something to do that you enjoy. For example, some have found it helpful to perform a cleaning task that is repetitive, like vacuuming. Both the sound and the motion might help to relax the body and the mind. It can also provide a feeling of accomplishment when you’re done!
When you begin to feel tension and panic you should try watching a funny video on TV or on the internet. Make sure that you laugh out loud. The act of laughing and opening up will help you relax and will release hormones that will make your worries disappear.
Always give yourself rewards for getting over a panic attack! Think about all the techniques that you used and how successful they were, and how you’ll use them again if you have to – but you really won’t have to because you’re going to work hard on keeping healthy in the meantime!
When you start having negative thoughts that would usually lead to a panic attack, shut them down. Say NO every time one comes up and think of the complete opposite. If you fear death, think about life. If you fear failure, go do something you know that you’re really good at.
If you begin to feel the symptoms that are associated with panic attacks, it is a good idea to go sit in front of a fan or next to an open window. The breeze will help you relax. This is any easy way to help get your mind off things.
Get outside, enjoy the clean air, and beat your panic attack! Raking leaves or gardening are amazing ways to beat the fears and worries racing through your head and use your pent up energy for something useful. Look at the job you’ve completed when you’ve finished and be proud of your hard work!
Try to focus on what makes you happy because when you believe in yourself you become what you believe. Over time you will be able to improve your focus on thinking positive thoughts and be able to push the negative and anxious thoughts from your mind like a strongman lifts weights.
If you’re having an especially bad panic attack you should remember that they are treatable, and you will get over it. Use the techniques you already know like deep breathing or adrenaline burning to work your way through it. Taking control is the only way to beat panic attacks for good!
The information that has been provided above should help you better understand what causes you to have a panic attack. If you avoid your known triggers, you should be able to cut back on the number of panic attacks you have. You may even be able to live without another one if you strictly avoid all triggers.