Panic attacks are terrible, uncomfortable moments. They can be even worse if you don’t have any plan for dealing with them. Once you’ve had one, you never want to have one again; still, it’s a good idea to plan for the future. Here are some good ways to deal with panic attacks.
When having a panic attack you can close your eyes and imagine your body as a sponge. Starting with your feet imagine ringing out the sponge and letting all the stress, tension, and fear drip out. Move up your body and ring out every part, washing away all the bad feelings, until you reach your head and feel better.
Learn as much as you can about panic attacks. This could be the key to your handling of them. Make sure you learn as much as you can about the possible causes and how to deal with them. The more information you have, the better able you will deal with a panic attack when you have one.
To prevent panic attacks, avoid taking on unnecessary responsibilities that will add to your overall stress level. It is important to be assertive about your needs and your limitations to prevent overloading yourself, which can make panic attacks more likely. Learning to say “no” can go a long way in preventing attacks.
Every bad feeling passes sooner or later, so try to keep that in mind when you’re in the throes of a panic attack. Focus on what you’re going to do when it’s over, like reward yourself with a treat or take a nice, long nap. Really concentrating on the good thoughts will cancel out the bad ones.
A great way to keep track of your panic attacks is through an emotion journal. Write down how you feel, your physical reactions, how long it’s been since your last attack and how long it lasts. If you ever feel like this panic attack is different and it’s going to be your last, check the journal! I bet it’s not different at all.
When you feel a panic attack coming on, write down what you are feeling at that time so that you can look back at them to assess what was really happening versus what you thought would happen. Many people have feelings of impending doom and death which is totally against what is happening in reality. When you look back on them at a later time, you can realize these thoughts were far off the situation.
Try to keep a routine in your life so that you can keep panic attacks away. If your life is simple, predictable, and manageable, you’ll find that less things get you irritated or worried. If you know what’s coming you can handle it when it gets there, so plan it out!
During a panic attack, try and rationalize your way through it. Your feelings and your thoughts should not determine your actions. Understand what emotions are being caused by the attack and react in a completely opposite manner. The right course of action is to feel one way and act another.
You need to first understand what is causing your panic attacks. For example, maybe you are nervous about talking to someone because they upset you; if you worry about it enough, it could cause a panic attack. It is critically important that you learn to express you feelings in a productive and healthy manner. This will help you to avoid feeling overwhelmed and having a panic attack.
Use these tips the next time you have a panic attack, and see which method works best for you. No one wants to have panic attacks, but knowing what you will do if you have one can provide some relief and comfort. Panic attacks can be uncomfortable, but if you have a plan in place they can be bearable.
