How to control Panic Attacks ?
The most important thing in controlling panic attacks is knowing what triggers them. Stressful situations are common panic attack triggers but again, these may not be the same for everyone. You can identify your triggers by recording the times you have a panic attack and noting the events that preceded it. Once you know the triggers you can make attempts to avoid them.
Unfortunately, avoiding all the things that bring about panic attacks is not always possible. Another thing you can do to control a panic attack is to simply take your mind away from it. Taking a brief walk, practicing a relaxation technique, or listening to a soothing music are a few ways to accomplish this.
Having a positive outlook on life is the best way to control panic attacks. When you’re more relaxed and have a good self image, you’re less likely to think or worry about having a panic attack and hence, less likely to have one.
Comments
Comment from Arminello
Time October 12, 2009 at 11:13 pm
If you have some of the following:
* Dizzy spells leading to panic
* Tightness in throat and chest- shortness of breath
* Racing heart with tingle sensations
* Hot flushes followed by waves of anxiety
* Obsessive worries and unwanted thoughts
* Not feeling connected to what is going on around you
* Overwhelming fear that the anxiety will push you over the edge?
Perhaps you have panic attacks or anxiety. Here is the information that can help you – http://tinyurl.com/panicattacks1.
References :
Comment from A
Time October 12, 2009 at 11:47 pm
Whatever your afraid of, face it. Try and convince yourself you want to (insert fear here). Say you’re afraid of aeroplanes. See how much you can get out of aeroplanes. You need a long-term solution so the panic attacks stay away. I’ve beaten a panic disorder myself, and its hard.
For temporary relief try going to a doctor and getting medication. Otherwise, just try and talk yourself out of it.
References :
Comment from shaneris5
Time October 13, 2009 at 12:06 am
View the techniques for control of anxiety/panic attacks, in section 8, at ezy build, below. Begin, on this first occasion, only, by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if you become unconscious). Advice from a published psychiatrist on controlled breathing: (1.) Get a clock, or watch with a second timer. (2.) Practise for 5 minutes, 4 times daily, until proficient. (3.) Take a small breath in, and hold it, for 6 seconds. (4.) Think to yourself: "RELAX", just before breathing out. (5.) Try to feel a sense of releasing tension, as you breathe out. (6.) Breathe in for 3 seconds, then out, for 3 seconds. Try to make your breathing very smooth, and light, as you breathe in through your nose, and out through your mouth, or nose. (7.) For the next minute, continue to breathe in, and out, every 3 seconds. (8.) Go back to step 3, at the end of the minute, and proceed through to step 7, doing this for 5 minutes. Use this at the very first sign of a panic attack starting, or any time you feel anxious, or tense. Similar, but simpler advice, from a clinical psychologist is to breathe in to the count of 3: (one thousand one; one thousand two; one thousand three) each takes around a second to say to yourself, in your mind. Then breathe out to the count of 3. Repeat, until it begins to take effect. Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, or stress, see sections 6, [page N first - main anxiety post] or 42, [page i first] respectively).
The paper bag method also works for most people, but is not suited to all circumstances, such as driving, or playing sport. Another alternative is psychotherapy, to address its fundamental cause, which is usually anxiety; read section 1, and examine the http://1-800-therapist.com/ & http://www.metanoia.org/choose/ websites, and use the locators to find a therapist, (and phone book, but only if necessary). I used to suffer from panic attacks, until I questioned what had changed in my life, at, or just before that time, to trigger them, which is enough for some people. Visualise as vividly as possible, a large, red, flashing, "STOP!" sign, and/or possibly a stern faced person wagging an index finger at you in a negative manner, then say to yourself as forcefully as you can, even aloud in a big voice, if alone: "I know this tactic: GO AWAY FOR A WHILE !!!" You may want to us either: "ruse", "ploy", "game", or "trick", instead of "tactic". It usually takes 30 – 40 repetitions, for most people, to establish a new habit. I also suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack.
Practice one of the relaxation methods in sections 11, 2, 2c, or 2i, daily, and when needed. Also, give the EFT a good tryout, to see if it helps you. There is also a version for use in public places, (if you like, you can claim to have a headache, as you massage/lightly tap your temples, but you would then be restricted to subvocalising – saying it to yourself in your mind). Sections 53, and 2, 2.q and 2.o at http://www.ezy-build.net.nz/~shaneris also refer: "Even though I sometimes suffer from panic attacks, I deeply and completely accept myself." Note: the controlled breathing only helps with the symptoms (as do medications/herbal remedies): you need to address the underlying cause, which requires some form of therapy, and Cognitive Behavio(u)ral Therapy has been shown to be effective. Imagine that the cause of your panic; your anxieties, fears, your self doubts, self recriminations, all the agonizing "I’m-so-Stupids"; every painful "I-can’t-do-it" are huge raging, hurtful bulls snorting and charging at you. You see them coming at you and you hold out your red matador’s cape at arms length and simply let them charge right by.
References :
Every time they come at you, hold out your arm with the red cape and let them rage and snort and go right on past. Because many people can’t access/afford professional therapy, I include the EFT, and EMDR variant for them to try, free of charge (professional is best). Cognitive Behavio(u)ral Therapy is generally available in most areas, but EMDR (see section 33) may well be worth trying, and is becoming more widespread. A variant of Eye Movement Desensitisation & Reprocessing therapy, which has been used successfully for those people suffering from anxiety: it is easily learned, quick to use, yet can be very effective, is on page N, of section 6, and I use it before the relaxation techniques, because I have found that it makes them quicker to employ, and more effective. If you are fairly suggestible, (40% of people are) you could also try professional hypnotherapy, or the searchbar at: http://www.hypnosisdownloads.com/ "panic attacks" or http://www.asktheinternettherapist.com/ Stop Panic Attacks – CD – MP3
Comment from Cathie69
Time October 13, 2009 at 12:51 am
The most important thing in controlling panic attacks is knowing what triggers them. Stressful situations are common panic attack triggers but again, these may not be the same for everyone. You can identify your triggers by recording the times you have a panic attack and noting the events that preceded it. Once you know the triggers you can make attempts to avoid them.
Unfortunately, avoiding all the things that bring about panic attacks is not always possible. Another thing you can do to control a panic attack is to simply take your mind away from it. Taking a brief walk, practicing a relaxation technique, or listening to a soothing music are a few ways to accomplish this.
Having a positive outlook on life is the best way to control panic attacks. When you’re more relaxed and have a good self image, you’re less likely to think or worry about having a panic attack and hence, less likely to have one.
References :
http://www.children-panic-attacks.blogspot.com
Comment from Cindy C
Time October 12, 2009 at 10:53 pm
Slow deep breathes, counting slowly & you’ll eventually come through it. Rememebr that you’ll be okay & focus on the fact that you’ve had them before & come through them before ok. Try to slow your breathing down in a gentle way because the instinct is to breathe fast & shallow so if you can master this while you’re not having an attack then you’ll be able to do it at the onset of an attack & it’l help you get through it better.
Once you get control of how to get through them, they will reduce. You need to de-stress your life as much as you can & find out what’s causing them
References :