Coping with panic attacks can be difficult if you start feeling high levels of anxiety all of a sudden or if your chest starts feeling tight. These episodes can literally take place anywhere and can occur when you least expect it whether you are in the grocery store or in a mall. Fortunately, most cases are minor and are usually treatable so the following are methods on how to cope with panic attacks.
Causes of anxiety can stem from emotional or financial issues
In recent years, panic attacks are becoming much more common with exact causes being difficult to identify. Causes of these episodes can occur over emotional reasons such as loss of a loved one or when faced with financial problems. It’s quite common for the mind to tell the body that the event is much more terrifying than it really is so people often escape or try to avoid the situation.
Before getting started on coping with panic attacks, common symptoms include chest pains, pounding heartbeat, high levels of anxiety, fear of losing control, dizziness, nausea and even fainting. Upon experiencing these symptoms, many people fear they will have another one. This fear combined with anxiety is called panic disorder in which you associate attacks with certain places or events.
Learning about what panic and anxiety attacks are
A rare condition called agoraphobia can often result from severe cases of panic attacks in which you only stay in areas that you know to safe such as your home. These conditions can often disrupt your work and even your personal if they are not dealt with immediately. Fortunately, most cases are minor and will probably not require any medical attention or visits to the doctor.
In dealing with anxiety attacks, it’s important to first understand what they are. The fight or flight response was first developed by our ancestors when they needed to react quickly to a situation in order to survive. When faced a threat, the body releases chemicals in the body that increase heart rate and boost adrenaline levels. These reactions are still with us today and form the basis of panic attacks.
Don’t be afraid to consult a doctor or physician
When it comes to how to stop panic attacks, many individuals are often afraid to seek help either from a physician or a friend. Typical evaluations first start out with explaining what your symptoms are and what you are currently doing to cope with the situation. Seeing a doctor right away can let you know exactly what the problem stems from and may even rule out physical problems as the cause.
So in coping with panic attacks, it’s important to first remind yourself that nothing bad is going to happen to you. Try to keep your mind from thinking terrifying thoughts by thinking of something much more pleasant such as a tropical island or someplace quiet. Most people have a tendency to exaggerate their thoughts but gently remind yourself that nothing bad is going to happen to you.
Destructive thoughts will only sustain high levels of anxiety
When managing panic attacks, it’s important to understand that a major cause of the episodes are your anticipation or your thinking that something bad will happen. Places and activities do not necessarily cause attacks but rather our attitudes can trigger and sustain one. If you want quick relief, then perhaps one of the most effective cures for panic attacks is the use of cognitive behavior therapy.
This approach is the most widely used and essentially exposes you to your fear in small steps so you can finally learn how to overcome panic attacks. For example, if you are fearful of leaving your home or your comfort zone then the first step would be to slowly get you outside of that area. Once you realize that there isn’t any real danger coming your way, you can start exploring outside of your comfort zone.
Facing reality will assure you nothing bad will happen
Avoiding or escaping certain situations won’t do you any good at all and it’s often best to come face to face with reality. Once you realize that no imminent danger is approaching, you can start to slowly shift your attitudes to a more positive one until you completely overcome your fear. To get help with this, you may want to confide in a friend and have them gently push you towards conquering your fear.
Should you start to feel a panic attack coming, then be sure to take several minutes to calmly breathe in and out. Breathing in too much air can cause hyperventilation so just take it slow and tell yourself that you are going to be okay while you concentrate on controlling your breath. Changes to your lifestyle will also need to be made as excessive nicotine and caffeine can trigger an episode.
Exercise regularly and stay away from harmful substances
In learning how to stop panic attacks, it’s important to exercise on a regular basis and to eat healthy meals in order to keep your blood sugar levels stable. This might sound counterintuitive but if you are experiencing an anxiety attack, then embrace the feelings. Fighting against it will only increase adrenaline levels so tell yourself that the feelings will go away and it will.
Relaxation techniques such as meditation and yoga are also extremely beneficial as you learn to relax your body. You can also lie flat on your back while you close your eyes and think of pleasant thoughts. Then proceed to relax all the muscles in your body and after maybe 10 minutes of doing this, you’ll feel much better. Just be sure to practice these exercises on a regular basis.
Do not over think the situation so get it over with
Perhaps the most effective method on coping with panic attacks is to just do it and get it over with. If you are afraid of jumping into a pool at a certain height for example, don’t think about as the anticipation will only make matters. Acting first and thinking later can save you a great deal of anxiety once you realize that it wasn’t so bad once you made the leap.
If you follow these above methods and they are still not proving successful, then you may need to consult your physician. If the problem is more severe than you realize, you may need to take medications in order to cope with the situation. Be sure to implement these above techniques in combination with each other for the best results when coping with panic attacks.