If you get a panic attack without warning, what should you do? You know the signs: sudden palpitations, nausea, trembling or shaking, or excessive sweating; yes, you're experiencing a panic attack. However, instead of doing what would be "normal" in this situation, and succumbing to the terror that overwhelms you, you can remind yourself that it's only a panic attack and that the feelings of "danger" you feel are not real. Try to relax, take a deep breath, and breathe deeply but slowly until the symptoms go away.
Oftentimes, people don't actually know they're having panic attacks. They may simply think it's a case of nerves, but in severe cases, you should seek help for them. Counseling and medication may help you overcome or at least control your symptoms. Both of these methods can be helpful, but have both advantages and disadvantages. Medications can certainly help with the symptoms, but may have undesirable side effects. Counseling takes time, but its results are long-lasting and have no side effects.
One of the first things you must do if you suffer from panic attacks is to get control of the panic attack while it's still happening, in that particular occurrence. Here are some things that can help you get panic attacks under control.
Take a deep breath, breathing through your nose or into a paper bag to avoid taking in too much oxygen and hyperventilating. Relax as you do so and remind yourself that this is a panic attack that you can take control of, and that nothing seriously wrong is happening. Don't fight the attack, but instead "relax" into it and visualize a calming scene. The attack will not subside immediately, so don't expect it to; simply focus on your relaxing scene.
Relax. Sit down and stay in your relaxing visualization, telling yourself that the panic attack is going to go away in just a few seconds. After that, things will be fine and you can go on with your day.Remind yourself that nothing is seriously wrong and that you are simply having an overreaction to adrenaline within your body. Don't be embarrassed if you have a panic attack in public, either. More people than you realize suffer from these things, so you will certainly get a lot of sympathy. Simply focus on bringing the panic attack under control.
Once you understand why panic attacks happen, you can better gain control of them and at least feel better about having them come even if they don't go away right away. It may very well be, for example, that you're undergoing an extended and stressful situation right now. Financial crisis, job loss, divorce, death of a close family member -- all of these things can bring on panic attacks. Talk to family members and get their support, and read up on materials that help you understand why panic attacks happened and how you can help them stop. Letting family members and friends know you have panic attacks can lessen embarrassment, since once they understand why you are behaving the way you do during a panic attack, they'll know that your behavior is not simply "strange."
It helps to understand why you have panic attacks. Have you been going through extended stress recently? For example, have you recently undergone the death of a close family member, or are you going through divorce? These situations are certainly stressful and can lead to depression and in some cases, panic attacks. Talk to family and friends to get support, and see your family doctor to get help if the problem continues. Read up on materials to understand why panic attacks occur and what you can do to resolve them. And keep family members clued in on the fact that you have panic attacks, because once they understand your symptoms, they can both understand YOU better when you're having one, and they can help you manage your symptoms, too.
One of the first things you should do is to go see your family doctor and get a thorough physical. In some cases, panic attacks can be caused by physical conditions or medication side effects. Your doctor can change medications or treat the physical problem causing the panic attack symptoms, in which case this should simply get rid of them. If there is no overt cause, medications can help control symptoms, while counseling may be able to (simultaneously or separately) help you face your fears so that you get rid of them completely.
Another thing that can help alleviate panic attacks is a healthy lifestyle. A healthy diet with regular meals, plenty of sleep, and exercise helps keep adrenaline stores in check, which can help alleviate panic attack severity or may even forestall them altogether.
Get therapeutic counseling to help you understand your fears. The sessions deal with the different aspects of panic attacks, the symptoms, and the probable causes. You cannot control panic attacks if you do not know or accept you are having one especially if the attacks occur routinely. These sessions can help you understand and control panic attacks.
Oftentimes, people don't actually know they're having panic attacks. They may simply think it's a case of nerves, but in severe cases, you should seek help for them. Counseling and medication may help you overcome or at least control your symptoms. Both of these methods can be helpful, but have both advantages and disadvantages. Medications can certainly help with the symptoms, but may have undesirable side effects. Counseling takes time, but its results are long-lasting and have no side effects.
One of the first things you must do if you suffer from panic attacks is to get control of the panic attack while it's still happening, in that particular occurrence. Here are some things that can help you get panic attacks under control.
Take a deep breath, breathing through your nose or into a paper bag to avoid taking in too much oxygen and hyperventilating. Relax as you do so and remind yourself that this is a panic attack that you can take control of, and that nothing seriously wrong is happening. Don't fight the attack, but instead "relax" into it and visualize a calming scene. The attack will not subside immediately, so don't expect it to; simply focus on your relaxing scene.
Relax. Sit down and stay in your relaxing visualization, telling yourself that the panic attack is going to go away in just a few seconds. After that, things will be fine and you can go on with your day.Remind yourself that nothing is seriously wrong and that you are simply having an overreaction to adrenaline within your body. Don't be embarrassed if you have a panic attack in public, either. More people than you realize suffer from these things, so you will certainly get a lot of sympathy. Simply focus on bringing the panic attack under control.
Once you understand why panic attacks happen, you can better gain control of them and at least feel better about having them come even if they don't go away right away. It may very well be, for example, that you're undergoing an extended and stressful situation right now. Financial crisis, job loss, divorce, death of a close family member -- all of these things can bring on panic attacks. Talk to family members and get their support, and read up on materials that help you understand why panic attacks happened and how you can help them stop. Letting family members and friends know you have panic attacks can lessen embarrassment, since once they understand why you are behaving the way you do during a panic attack, they'll know that your behavior is not simply "strange."
It helps to understand why you have panic attacks. Have you been going through extended stress recently? For example, have you recently undergone the death of a close family member, or are you going through divorce? These situations are certainly stressful and can lead to depression and in some cases, panic attacks. Talk to family and friends to get support, and see your family doctor to get help if the problem continues. Read up on materials to understand why panic attacks occur and what you can do to resolve them. And keep family members clued in on the fact that you have panic attacks, because once they understand your symptoms, they can both understand YOU better when you're having one, and they can help you manage your symptoms, too.
One of the first things you should do is to go see your family doctor and get a thorough physical. In some cases, panic attacks can be caused by physical conditions or medication side effects. Your doctor can change medications or treat the physical problem causing the panic attack symptoms, in which case this should simply get rid of them. If there is no overt cause, medications can help control symptoms, while counseling may be able to (simultaneously or separately) help you face your fears so that you get rid of them completely.
Another thing that can help alleviate panic attacks is a healthy lifestyle. A healthy diet with regular meals, plenty of sleep, and exercise helps keep adrenaline stores in check, which can help alleviate panic attack severity or may even forestall them altogether.
Get therapeutic counseling to help you understand your fears. The sessions deal with the different aspects of panic attacks, the symptoms, and the probable causes. You cannot control panic attacks if you do not know or accept you are having one especially if the attacks occur routinely. These sessions can help you understand and control panic attacks.
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