Dealing With Panic AttacksAlmost 5% of todays population have or will experience panic attacks in one form or the other. But even though it is commonplace, it is usually an extremely scary prospect. During these attacks the fear of death or suffocation looms larger than life, heartbeats accelerate and breathing becomes a difficult task. Some people might think that they are turning mad and desperately want to get away from the situation. When you are in the middle of a panic attack, chances are that your brain has clouded over. But even then, if you can remember, the following methods might help you to deal with panic attacks. Though regular attacks can never be completely cured, they can at least be brought under control:- Try and be very sure about your symptoms. The events which lead to panic attacks vary from person to person. So, if you have a clear idea of all of your causes, dealing with it becomes much easier. Knowing your symptoms also helps because if you know you are under a panic attack, you won't worry your brains out thinking that you are getting a stroke. Keeping calm is of utmost importance during panic attacks. Practice deep and purposeful breathing everyday. Make it a habit so that during bouts of panic attacks your body automatically starts breathing slowly and deeply. Try to tell yourself that this is just an attack and nothing to worry about. You are not going mad and you arent in any danger. Think of something else. The more you think of crazy things the more you are going to believe in them. Snap a rubber band repeatedly. Count backwards. Say the alphabets. In other words, engage yourself in anything but thinking about your panic attack. Doing other stuff actually helps in calming the mind down. Your body is acting and your mind has to follow it. Clean out that closet that you have been meaning to for a long time. Take a walk or wash a window to let off the energy. Not only will these activities help you to come out of panic attacks, they are also useful tasks you will have accomplished. Knowing that there is a support group who are ready to hold your hand and help you through the mess is very important. Keep a list of the telephone numbers of such friends and family who are ready to help. You can even include the number of your counselor or therapist and the local crisis center in the list. Make a list of positive thoughts. All your achievements and accomplishments. When you are in the throes of a panic attack, try to replace the negative thoughts with stuff on the list. Repeat them out loud and breathe slowly throughout. Facing your fear is of course the most difficult, the bravest and the most useful thing you can do. Running away is never an option. The more you do this, the more the fear shall subside. It is highly possible that even after all this, you might feel the need for outside help. Dont worry because there are lots of programs and support groups and techniques available for you to control these bouts of attacks. Help yourself and reclaim control of your life. |
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