How to Relieve Your Panic Attacks
While fear is unpleasant its job is to protect us from danger. When you face a threatening situation, adrenaline pumps through your body in order to help you flee or fight whatever danger you are facing.
Panic attacks are bouts of extreme fear with symptoms of trembling, sweating, nausea, dizziness and shortness of breath. They usually occur without an obvious threat.
The symptoms of panic attack last 10 minutes on average, but can range from as little as 1-5 minutes to lasting hours in the cases of reoccurring panic attack.
You can treat your panic attack. Here are some ways to help manage them.
* Breathe with the abdomen and diaphragm. Take long, slow and deep breaths.
* Being in the Present Moment – instead of worrying about what may happen, concentrate on what is happening now and what is the best way to respond to it.
* Accept the panic attack – acknowledge that the panic attack is happening to you, that you are not going to die and that it will soon past.
* Accept the unpleasant feelings. Don’t try to fight the symptoms, go with them.
* Speak to Yourself – repeat reassuring sentences to yourself inside your head, such as “I will let my body do its thing – this will pass”, ” I can be anxious and still deal with this situation” or “This does not feel great, but I can deal with it”.
* Temporary Escape – seek a safe place to ride out the panic attack.
* Seek support from someone close to you.
* Rational Emotive Therapy (RET) and Cognitive Behavior Therapy (CBT) are two types of psychological techniques that have had proven results in helping panic attacks.
Programs You Can Do At Home
There are several great home-study program available for panic attack sufferers. These have been developed by former panic attack sufferers and teach people with the condition to treat their problems without drugs. They are an excellent way and inexpensive way to treat panic attack by incorporating the techniques in to your everyday schedule.
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