If you have ever had a panic attack, you may have found the experience a little shocking and overwhelming. Especially, if you have never had one before, you really do wonder what to do. I can talk from personal experience. Since, several years ago I suffered from a number of panic attacks. When I had the very first one, I really had no idea why it was happening or even really what was happening. My heart was pounding so hard, I thought I was really unwell. The question I asked myself during that first panic attack really was what to do.
It was hypnotherapy that helped me reduce those panic attacks. It would have been helpful back then to have had some advice about what to do when having a panic attack. I hope this article provides some guidance. If you are experiencing panic attacks, get in touch to see how hypnotherapy can help you reduce anxiety and panic attacks.
Help! Panic attack, what to do?
Panic attacks are a condition that can affect many aspects of your life and make you lose your self-worth also. It is important to learn to manage panic attacks and learn what to do. This article provides some tips on how to control your panic attacks better, so you can live your life to the fullest again.
Should you ever have a panic attack, make sure you get a full night’s sleep and look after your wellbeing. Lack of sleep can increase the chance of having an attack. This is because a lack of sleep can leave you more open to anxiety. Lack of sleep can leave your body weakened, meaning that you will be less able to deal with a panic attack, should one come along.
Try your best to sleep eight hours a night. As a London hypnotherapist, I help people stop panic attacks at their source. This means looking at the anxiety thoughts or trigger events that lead to an anxiety or panic attack. I also provide advice about how to act should you have a panic attack, what to do and how to reduce its impact.
As such, a vital way to deal with panic attacks is to talk through your thoughts and emotions. I help clients, at my London clinic and online, determine the cause of their anxiety. I help people be prepared for anxiety or panic attacks, what to do and modify their reaction to physical anxiety symptoms as well.
Anxiety can be lonely for many people, so just knowing that another person is ready and willing to listen gives needed encouragement. I hope this will play a large role in your decision to seek help and address panic attacks.
Panic attack: what to do to feel calm
Though at the time distressing, a panic attack doesn’t last forever and eventually most people are able to calm down from a panic attack. Let’s remember that no one else controls your emotions or body. When you are dealing with anxiety and panic attacks, it is important to investigate the reasons why you are having them.
Also note the pattern of how a panic attack comes on. What do you notice first in the body? When you know what the early signs of your panic attacks are, you can spot when they’re coming. You will find this helps tremendously. An important tip for anyone suffering from panic attacks is to remain conscious of what is actually happening when an attack appears.
Some suggest that what to do might be to try to keep in mind that you are just experiencing an over-stimulation of your nervous system. Just remember that no matter how terrifying it seems at present, no physical harm will actually occur. You are safe. By keeping the panic attack experience in proper perspective, you will be able to stop it in its tracks more often than not.
Panic attacks can be scary and overwhelming. This advice is not meant to minimize that at all. Simply remember that by reinforcing positive thinking, you can at least alleviate some of the bad feelings.
Try to slow down your breathing. When anxious, we often naturally breathe faster and shallower. Calm and measured breathing techniques are a great way to get through a panic attack. Deep breathing has a variety of positive side-effects like slowed pulse, lowered blood pressure, eased muscle tension and increased circulation. It will go far in relieving a panic attack by keeping your mind occupied and put you in a state of increased relaxation.
If you want your breathing practices to be at their most effective when you are experiencing a panic attack, then you need to focus on your exhaling instead of your inhaling. It is quite normal during a panic attack for your inhaling to occur in short, quick bursts. It is more important to try not to exhale too quickly. There are a number of apps that provide meditation and Mindfulness exercises that you can listen to and help you restore calm.
Different people suffer from panic attacks for different reasons. You can find resources and help online. You may find online forums. These can be helpful since group members will be able to share their techniques for coping, what to do and what not to do. These may well work for you also.
Panic attack what to do for children?
Unfortunately children can also experience anxiety or panic attacks. What to do for a child is important, as parents, understandably, will feel concerned about their child. A child with severe issues related to stress requires attention. Panic attacks for children often spring from a serious problem that they do not know how to deal with or ask for help with. Make sure your child knows that he or she can be open and honest with you.
Panic attack what to do when you fear one will come on?
Fear of experiencing panic attacks might actually bring an attack about. Don’t obsess about this and that, causing a panic attack. You’ll just be worried all the time. Your thoughts are powerful, and if you keep thinking about panic attacks, it is possible that you may bring one on. It’s the same principal as when someone tells you not to imagine a certain word, but it immediately becomes the only word you can picture.
Never consider yourself a failure because of your panic attacks. They are a normal response to anxiety. Trying new techniques does not cause harm or make it worse. You have nothing to lose by trying everything until you find the one that works. Seeking help from a counsellor or hypnotherapist is also wise.
When you have a family member who suffers from anxiety and panic, learn to recognise what the physical symptoms are. If you can recognise the early stages, you will be better prepared to help them through the attack, with calm and poise.
Common symptoms of a panic attack include shaking, dizziness, nausea, rapid gasping for air, sweating, chills and difficulty swallowing. Look for these symptoms. It is important to first ensure that the person having the attack is not actually suffering a heart attack, as there is a strong similarity in symptoms. Once this has been established, then you can turn to the panic attack treatment techniques known to you.
Understand what it is that is causing your panic attack. Find out what, if anything, in the immediate present, is at the root of the attacks, and deal with those issues. After this, explain to them why you asked what you asked. While you are in the middle of suffering a panic attack, you can worsen the episode by fighting the sensations that arise. What to do rather is to focus your attention elsewhere, particularly on something soothing like music or your breathing patterns.
Fighting off an attack only focuses your attention on the attack. I know you want to feel ‘in control’, but just try and allow yourself to relax and not stiffen up. It is important to practice techniques for dealing with panic attacks before you are actually experiencing one. Yoga, meditation or breathing exercises are all great ways to practice these relaxation concepts so know what to do and do so easily when you are in the midst of an attack.
Use deep breathing, meditation or even yoga. Also, if you feel a panic attack coming on, drink hot liquids or run a warm bath to relax your muscles. Physical contact for many people can be soothing too, so if you can, get a hug or cuddle with a pet or someone you love or let out a good cry. Find what works right for you and do it!
Panic disorder is a very common, very real, health issue. You can learn what to do by first acknowledging you are okay and it’s normal. Use breathing techniques. Visit a therapist, counsellor or hypnotherapist to work on the underlying causes too.
Now that you know better ways to handle your attacks, you can have much more confidence and enjoyment in life. Although anxiety and panic attacks affect numerous people, using proper coping tools can significantly lessen their impact on your life.