Knowing Panic Attacks

In order to control a panic attack, you need to have an idea what it is all about. When your brain perceives a threat although there is none, it sends threat signals to your body. These signals can result into a feeling of fear.

The fear is manifested in your shortness of breath, heart palpitations and shaking or trembling. Nausea and lightheadedness are some of the other signs and symptoms of panic attacks.

What are the Triggers?

This is the a critical information that you have to know beforehand. To know this, you may have to seek help from a health care professional. The causes of panic attacks can, sometimes, be unclear. It can be hereditary or triggered by stress, trauma, or an underlying medical condition. Once the cause is known, controlling panic attacks might become easier.

How can you control panic attacks? Read on.

Relaxation

A way to control panic attacks to is keep yourself relaxed. Practice yoga or muscle relaxation exercises and get plenty of rest and sleep. It will also help to practice some deep breathing exercises. Follow these simple steps:

- Lie flat on the floor

- Place one hand above your navel and the other hand on your chest

- Inhale slowly and deeply making your diaphragm rise

- Keep holding your breath for a few seconds

- Exhale slowly and let your diaphragm go back to normal position

- Repeat the above steps until you are able to breathe normally

Confront Your Fears

While this is easier said than done, you need to boldly face your fear. Addressing your fear is the only way to keep yourself calm during panic attacks. Imagine yourself fighting that fear and winning the battle. When the thought of fear itself triggers nervousness and discomfort, try to keep yourself calm.

Never run away from your fear. Face it until you diminish its power over you. As you bravely do so, you’ll be able to calm yourself down at will. This is a good step towards controlling your fear and the panic attacks.

Avoid Alcohol and Illegal Drugs

Alcohol can relax you, but in the long run, it may give you more problems. It is not actually addressing your fears but running away from it. Regarding drug abuse, some drugs can make panic attacks worse. It can create hallucinations and heighten your awareness which can lead to a serious and dangerous panic attack.

Never ever use drugs whether you’re experiencing panic attacks or not. It can create a situation that can start fear in you and, thus, become a trigger for anxiety and panic attacks.

Stop Worrying

A panic attack can be triggered by worrying too much. Take leisurely walks at the park and let your worry subside. Alternatively, you may engage in lively conversations with others or meditate. Keep your mind away from the possibility of a panic attack and what it can do to you. When worry sets in, remind yourself that no harm will come to you, thus, there is really no need to worry.

Seek Help

Talk to your doctor or therapist and be open about your fears and problems addressing them. They will usually design a program that will help you in controlling anxiety and panic attacks. If possible, talk to individuals who have suffered and gotten over it, and ask for tips for panic attacks. It will boost your confidence more and next time it happens, you’ll be more calm in controlling anxiety and panic attacks.