Avoiding Panic Attacks
If you are a chronic worrier, you have come to the right place as this article will share with you some practical tips you can use to help yourself take any anxious situation or even panic attacks in your stride. Practice the tips regularly and they will prove to be useful in helping you to remain calm and in control of your anxiety.
Identify Your Symptoms
The self help techniques for panic attacks will be more effective if you could start by identifying the symptoms or triggers that cause your anxiety level to rise unexpectedly and lead to panic attacks. Try your best to record down the events and feelings that you were going through when panic attacks struk. The idea here is to identify the chain of events so that you could find ways to cope when they happen again.
Self Talk to Curb Panic Attacks
Chronic worriers always have unnecessary negative thoughts or negative self talk that can trigger anxiety and panic attack. If you are the type of person who tends to put yourself down or never gives yourself the benefit of the doubt, you’ll tend to trigger an unnecessary anxiety. It would then lead to extensive worry or even depression. And the next thing you know you’re having a panic attack; can’t do anything right and feel hopeless.
Tell yourself that things are going to be fine. In fact, most of the things we worry about would never happen. Learn to look on the bright side of life; learn to focus on the solutions instead of problems.
Learn to Breathe Properly
Proper breathing can help calm your mind and body. And it’s very easy to do; just put your left hand on your stomach and start to breathe in slowly and deeply through your nose, then out through your mouth. You will feel that your hand moves in and out as your stomach expands and contracts slowly. As you let your body takes in the oxygen it needs slowly and steadily, your mind and body start to calm down.
When you become anxious, you’ll notice that your breathing rate increases and you start to take short breathes. This will make you feel panic and more anxious. By slowing your breathing and concentrating on it, you will be able to control your mind better and keep panic attack at bay.
Countdown from 100
Counting down from 100 is another useful self help tips for panic attacks. The idea is similar to the breathing technique. By counting down, you will be able to focus on something other than those that make you feel fearful and worry.
Learn to Relax
Closing your eyes and picturing yourself in a faraway place that is peaceful and relaxing can help calm your mind. Another relaxation technique is to focus on muscle relaxation; close your eyes and focus on your arms, repeatedly tell them to relax. Repeat the process by focusing on your legs and other parts of your body.
If you practice these relaxation techniques often enough; they will become your second nature and you will be able to use them more naturally to calm your mind, slow your heart rate and stabilize your blood pressure. These are just some of the self help tips you can practice and use to combat panic attacks.
By: Leon Lioe
Article Directory: http://www.articledashboard.com
The Internet or online guide such as Panic Attacks Guide is a great place for you to learn and pick up some self help tips to cope with anxiety and panic attacks. You can also download a FREE report how to stop anxiety & panic attacks at our site. This report is packed with tons of tips and practical techniques to deal with stress and panic attacks.
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Panic Attacks Self Help
In our lives, we all want peace and happiness. We hope for a happy and pleasant environment around us all the time. However, to have all this we must be living in an ultimate world. However, we all know that our world is not ideal and tensions, panicky situations and anxieties arise every now and then.
However, we should not be afraid of them and whenever these situations arise we must be armed to deal with them in the most efficient manner possible. For this, we must first be able to examine our emotions and accept them as they are.
Understanding the emotions can help you to learn to control the emotions without allowing the devastating feelings and emotions take control. As the last step, we must try to transform all such negative emotions like anxiety and panic into encouraging ones.
Anxiety has often been connected with worry and both are understood as the same emotion. Nevertheless, this is not true because although both are forms of fear but anxiety is related more to time and resources constraints whereas worry is a result of an anxiety that something we plan will not work out well.
Anxiety occurs because sometimes we need to complete a tight-string project and we fall in a rush. The project is of greatest importance and because of shortage of time or any other contributing factor you will not be able to terminate it to perfection or on time.
Often worry also results from the same reasons. Nevertheless, the major difference here that we must recognize is that it may not just be a result of lack of resources but may be also due to some problem with your child or spouse or any other personal issue. Worries are a result of our personal attachments with certain beings or things.
Since childhood, all these feelings are absorbed by our mind. We see the way people react to certain situations and emulate them. While some people behave in appositive manner to situations other don’t. Whichever affects us more determines how we behave to those situations.
To throw away all these anxieties and worries one must follow a proper system and diet. In helping you to reduce anxiety and panic situations, the below mentioned points will go a long way.
- Regular exercises like an early morning walk, jog, or aerobics.
- Try yoga. It helps in getting better your blood flow and reduces hyperventilation.
- Whenever a panic situation arises, try to concentrate with deep breathing.
- Try meditation as a solution searching method.
- Follow a healthy low fat and high vitamin diet.
Following the aforementioned routine and steps will help you in freeing yourself from negative thoughts and emotions and creating a positive atmosphere around you. Try these positive countermeasures to anxiety whenever it strikes.
- We must accept that whatever is happening to us has no purpose to harm us. We must give whatever we do, our best shot but it is useless to worry about the results. Once you have given it, your best shot there is no reason why you should fail, so why panic.
- We must have self-belief in ourselves. We must tell ourselves that nothing is impossible unto us and that we can face all the problems of life without giving up on them.
- We should never think low about ourselves. Like everyone else, we are all humans and have equal rights to life. We should never worry about what others think about us because at the end of the day you are your best judge.
- You must be reminiscent yourself at all times that life is meant for being lived every moment and not for worrying every moment what the next will bring about.
By: Nishanth Reddy
Article Directory: http://www.articledashboard.com
Nishanth Reddy is an author and publisher of popular Self Help Blog. For more information on anxiety, panic and how to get rid of anxiety & panic situations visit:Anxiety and Panic
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Interesting Facts About Panic Disorder
You’ll recognize the symptoms, but in all likelihood, you won’t know what caused them.
One day, you’re going about your daily activities like every other day. Suddenly, a phenomenal dread passes through your body. Along with the unexplained fear comes heart palpitations, sweating, and a sense that you’re losing control.
The first thing that comes to mind is that something terrible is about to happen to you. At this point, you only want to get back to the safety of your home. Nothing else matters but that.
My first panic attack was unexpected and unnerving. I was in my apartment alone at the time. All I could do was curl up in the corner of my sofa and fall asleep. When I awoke, I felt better, but still experienced some discomfort. The most prominent was a fear of being alone again.
Looking back, I can understand how stress in my life had triggered this panic event. My husband and I were preparing to separate. At 32, I’d never lived alone before and was worried whether I could survive. Eventually, panic took over my life, along with fears at every turn.
Today, for the most part I’m panic-free, although I do have mild attacks now and then when stress becomes overwhelming. So what exactly is panic and what causes it?
Researchers have discovered several probable causes: heredity, biological factors, stressful life events, and exaggerated thinking.
Studies have shown that there are specific areas of the brain involved in anxiety and fear. These are the underlying causes of anxiety and panic disorders. The emotion of fear that was supposed to help our ancestors survive threats in the wild have become ‘confused’ by modern society.
In the wilderness, man literally feared for his life because of the dangers around him. Today, man uses that same fear response in any situation that appears ‘threatening’. This might be loss of a job, loss of a companion, loss of loved ones and financial difficulties.
They all come down to the basics of life: heat, shelter and food. Remove any one of them and he could die. Today’s losses can translate into the basics of life: heat, food and shelter. Without a job and income, we cannot afford these three needs.
Early man needed purpose just as he does today. For this, companionship is the answer. The problem comes when we experience exaggerated thoughts about life events that threaten these needs.
Scientists have discovered that abnormal activity of a small structure, the amygdala, inside the brain might be behind anxiety disorders.
Treatment
Treatment for panic disorder generally includes medications and a type of psychotherapy that teaches people how to view panic attacks differently. Most patients show significant progress after a few weeks of therapy. While relapses might occur, they can often be effectively treated.
You can learn ways to reduce and even eliminate anxiety and live a healthy, happy life again, as I have done.
Copyright 2006 Sylvia Dickens
About The Author
Sylvia Dickens is an award-winning journalist who experienced uncontrolled anxiety attacks for four years. Two years of therapy and medication paved the way for her to discover her own final cure. Today, she is virtually anxiety-free. She strives to help others by reviewing products to help them overcome their anxiety and panic. http://www.book-titles.ca/linden.htm.
This article was posted on January 17, 2006
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Affiliate Disclosure: It is advisable to assume that any mention of a product or service on this website is made because there exist, unless otherwise stated, a material connection between the product or service owners and this website and should you make a purchase of a product or service described here the owner of this website may be compensated. To learn more, please click here.
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