How do I Control a Panic Attack?

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How do I Control a Panic Attack?

Saturday, October 3rd, 2009 Subscribe To Our Feed

Many emotional and physical difficulties are felt by the millions of people who suffer panic attacks. The question, ‘How do I control a panic attack,’ is a very familiar thing to ask these days and the answer begins first with a little bit knowledge.

Many people are able to treat or control their panic attacks, but many others cannot and suffer from them for many years. They may find it very difficult to eliminate them, but they are able to learn ways of controlling them.

Panic Attack Maintenance Tricks

It is important that you ascertain whether or not you are actually having a panic attack. Since the symptoms of a panic attack are similar to other, even more serious problems, it’s important that if you experience your first panic attack, go to see your physician to make sure that it is a panic attack and not symptoms of another health problem. Many people go to a hospital when suffering a panic attack, fearing that something else is wrong. Others do not seek treatment at all. Although panic attacks are common, you should never think of them as “just a panic attack”, and not seek medical treatment, because there are effective ways to relieve your symptoms and return your life to normal. Irregular heartbeats, shortness of breath, and other symptons may be a sign of a different problem so talk to your doctor.

If you are with others and are experiencing a panic attack, you need to go somewhere peaceful and where you can be alone, in order to breathe more freely. Ideally you should do this outdoors, where you can breathe more freely. Take slow, deep breaths and think of pleasant thoughts to control your panic.

Many people find relief when they suffer a panic attack, by doing stretching and muscle relaxation exercises. A lot of panic attack sufferers get relief from yoga and meditating, which help to control their panic attacks. It is important to get adequate amounts of sleep, not only to help you deal with your panic attacks, but because you will feel better altogether if you have enough rest.

Exercises involving Breathing that help to Control Panic Attacks.

When some people get a panic attack, it comes with no warning whatsoever. Others, however, can feel one approaching in much the same way as migraine sufferers have an “aura” before their headache comes. One of the initial signs of a terror attack is a growing sense of dread. At the first sign of this, close your mouth and try to breathe through your nose. This produces a result that is identical to breathing into a paper sack. This serves to decrease the oxygen level taken in to your system.

When you start to breathe through your nose and can to do it easily, hold your breath for minimum 10 seconds. Remembering to keep your mouth closed during this entire process, breath out slowly through your nose. Then you should inhale using your nose for 3 seconds, then exhale for the same period of time. Proceed with inhaling and exhaling while counting to 3, repeat 20 times. Hold for ten seconds after the minute is up. After the 10 seconds is up, breathe out again. If this does not assist to control your panic attack, follow these breathing exercises till the panic gets reduced.

Are you interested in learning how to control panic and anxiety? Check out our Panic Away review, our review of the Midwest Center for Anxiety and Depression or our review of the Linden Method.

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