There are some simple things you can do to be able to control your panic attacks and have better control over your life. While the attacks may seem overwhelming, remember that they are very real. Many people are able to keep their panic attacks under control with the right strategies.
One of the most important things you can do is to practice relaxation techniques, both before and after your panic attacks. Even though it may seem hard, this is one of the best ways to control your attacks.
Once you begin to feel an attack coming on, try to focus on relaxing. Try to focus on your breathing and the sensation of air passing through your lungs. You want to clear your mind and be calm, rather than panicking. The more relaxed you are, the easier it will be to manage the attack.
Learn about your triggers. There is nothing worse than worrying about a future attack that you don’t have to deal with right now. This way, you can plan ahead for these attacks in advance and even make changes to how you react to situations that cause an attack.
Many people use psychotherapy as part of their efforts to control their panic attacks. Psychotherapy is often done with a psychologist or psychiatrist who can help you think through and overcome your attacks. If you are not comfortable in a clinic setting, you may want to talk to a friend or family member who knows people in a clinic who can help you.
If you do not wish to go to therapy sessions, there are also many online courses you can take to help you control your attacks. These classes include exercises, which can help you relax, lower your heart rate, and help exercise your mind. They can help you recover from panic attacks much faster than other methods.
The number one rule for controlling panic attacks is to relax. So many people think that they need to rush out of the house to have an attack. While it is true that the outside world can contribute to an attack, it does not need to be your only trigger. If you are stuck in traffic, for example, you should make general reminders that your attack is not your fault. Try to relax in a quiet, secluded area if possible. Steer away from the hustle and bustle of the city, if you can.
Relaxing in this way is the single most important thing you can do to stop a panic attack. If you can be in a quiet, safe area, this is crucial. You should sit quietly and focus on relaxing as much as possible. Talk to yourself about how good it feels to be in this place, and where you are.
Stressful relationships are also a common trigger. It is natural to want to get away from a friend or family member who has bad feelings about you. However, you should remember that by doing this, you are making it much harder to handle an attack and can even make it worse.
Instead, be sure to talk to them, but make sure that they are aware of your situation and that they understand that you are not trying to hide something from them. Always, be there for them when they need you, and know that they are safe.