Self-medication is a poor choice when trying to reduce the symptoms of a panic attack. Your judgment is clouded in this situation, and drugs or alcohol may actually worsen the problem. Discuss healthy alternatives for controlling panic attacks with your physician.
A lot of issues can trigger panic attacks. Finding others who understand your condition and can share their own tips for living with it, can lead to solutions that you may not have considered.
The flight and fight energy must be directed elsewhere. You should direct the energy generated by your panic attack into something that can distract your mind from the negative effects of the attack. If you recognize the beginning of a panic attack, redirect your attention. If you are doing something vigorous, yet productive, the panic attack will likely go away faster.
Roll your neck from one side to another, and stretch out your facial muscles. You can then roll the shoulders and stretch out the muscles in your back. Doing these things can really help prevent a panic attack from occurring.
Many therapists offer pricing plans that operate on a sliding scale. That means that the clinic charges you a price you can pay determined by your income, rather than having the same rate for all customers.
If you experience panic attacks, be sure to get plenty of sleep. Lack of sleep increases the chance of having an attack, and it will leave your body weakened, meaning that you will be less able to deal with one if it happens. Aim for eight solid hours of shut-eye each night.
In order to prevent panic attacks, do not stifle your emotions–be honest about how you feel. Many people will suffer a panic attack when their emotions escalate. If something bothers you, try sharing the emotion as soon as you can and do it calmly.
Sometimes, just thinking that a panic attack might be coming can make you actually experience a panic attack. You need to stop thinking about what triggers your attacks and the worry associated with dealing with one. Your thoughts are powerful, and if you keep thinking about panic attacks, you may bring one on. It is very much like trying not to think of the word “elephant.” Of course, then it is all your mind can picture.
It is important for someone to pay attention to what is happening when they feel that they are about to have a panic attack. You should keep in mind that you are feeling a momentary nervous system overload; you are not in any physical danger. Having this internal thought process will keep your perspective in check, and will help to end the episode quicker. That is not to downplay the severity of this problem, but using this thought process can help mitigate some of the panicky feelings.
You need to keep the above tips in mind, and use them when necessary. This advice should help you reduce or avoid panic attacks. Education can assist you in developing coping skills that help reduce the intensity of your attacks and help you recover from attacks more rapidly.
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