For instance: I will be OK, these feelings will pass, I can cope with these feelings. Whilst negative thoughts will tend to escalate your feelings of panic, thinking positive thoughts will help you to reduce your feelings of panic. 3) Take action to restore calm focus your attention on your breathing using the 7/11 breathing technique. It will help you overcome the physical symptoms of hyperventilation, including choking, shallow and difficult breathing. It is a good idea to practice the 7/11 breathing technique a few times so that you are familiar with it and feel comfortable using it when you have a panic attack. This technique slows down your breathing and encourages you to take longer, deeper breaths into your belly. It works on the sympathetic nervous system as you inhale and on the parasympathetic nervous system as you exhale, relaxing your mind and body.
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But just imagine if these feelings came on out of the blue and for no obvious reason? Then you’re dealing with a full-blown panic attack. What are the symptoms of panic attack? The symptoms similar to anxiety symptoms , but are much more intense and overwhelming. They include: Racing heartbeat Shaking A feeling that you’re about to die They occur suddenly, with no warning, and can even start while you are asleep . They usually pass within a few minutes, but can recur over a period of several hours. What is panic disorder? Panic disorder is a term used to describe the occurrence and consequences of recurrent panic attacks.
Source: How to cope with panic attacks – Yahoo Lifestyle UK
His second panic attack “was really a full-blown panic attack, where I thought I was going to die,” Sideman said. “I thought I was going to pass out, not wake up, go crazy, have a heart attack.” He recalled being terrified, and the response he chose was one that can actually make panic disorder worse: He started to avoid the situations where he had attacks. “I thought I would be smart, take care of myself, and not go out as much,” Sideman said. He managed to find ways to build his business without leaving his home office. After he had a panic attack on a freeway, he decided to avoid driving on the freeway — a tough stand to take in Los Angeles. He kept withdrawing from activities to try to avoid panic attacks, but that never solved the problem, he said, and after 2-and-a-half years, he realized the attacks were getting worse. Coping With Anxiety And Panic Attacks Desperate for help, he reached out to the Anxiety and Depression Association of America, which sent him a list of therapists experienced in treating panic attacks and anxiety. “This is how I got better,” Sideman said.
More: What It’s Like To Have An Anxiety Attack