Learning To Live With Your Panic Attacks
Recurrent panic attacks is not necessarily indicative of an underlying, life-threatening medical condition. However, it may be an indicator that you need to learn more about managing your feelings and coping with anxiety. It is not surprising that so many people experience panic attacks, given the situation in the world today and everything that is going on. The information that follows will give you great advice to help you deal with them.
During a panic attack it’s great to concentrate on what is great about yourself. Remember what you’re good at, or things you’ve done for others lately. Maybe you’re a kind person, or you have great empathy. All of the things about you which are amazing are what makes you you, so embrace them!
Pretend you feel great when you have a panic attack. Say out loud that whatever is bothering you is just fine. For example, “My heart is NOT fluttering! It’s beating perfectly and smoothly and I am so thankful for that!” Rotate around your body and truly believe in the words you say and they’ll come true in short order.
During a panic attack, there are some things you should avoid doing because they can exacerbate the symptoms. Calling a friend is a good idea but don’t discuss the panic attack, as this will only place your focus on your anxiety. Do not look in a mirror. You may increase the severity of your symptoms if you see the fear reflected on your face. Try not to sit down. This restricts breathing and does nothing to occupy your mind. Try walking around or even doing light exercises.
When you are having a panic attack think about the reason you’re having one. What have you eaten today? Who did you spend time with? What were you thinking about just before it happened? Once you feel better, try to write down everything that might have affected your state of mind and led up to the panic attack and then narrow down the reasons.
Visualize yourself lying in a field of bubbles when you have your next panic attack. As they begin to burst you are able to move lower and lower into the pile of bubbles. The pile is never-ending so you know you are fully supported, relaxed, and surrounded by joy and love.
Consider imagining yourself as a boxer when you have a panic attack. Create a monster in front of you that is made up of all your bad feelings and stress. Now, beat the heck out of him. Knock off his arms, legs, eyes, antennae, and every part of his body until he’s nothing but a lump of goo on the ground.
When you are going through a panic attack, the worst thing to do is to let the symptoms get the better of you. Go with what’s happening instead of trying to fight it. Visualize the sensations flooding around and then away from you in a detached way. Focus on controlling your breath above all else. Breathe slowly and evenly for a count of 4 for both the inhalation and the exhalation. Eventually, the adrenalin will burn off, and you will feel yourself becoming more relaxed.
You are not weak or flawed for having panic attacks. The fact that you can endure them, actually shows that you are very strong! Utilize the tips in this article to learn how to cope with your panic attacks. It is possible to rid yourself of them entirely.