Knowing Panic Attacks

Before we proceed in controlling panic attacks, it's better if we have an idea on what this situation is. What happens is this: your brain sends a signal to the body that there is a threat even though there's none. The result is the feeling of fear.

You get nervous and experience the symptoms related to it - fast heartbeat, breathing problems and shaking or trembling. There are others signs and symptoms, as well, such as nausea or feeling lightheaded.

What are the Triggers?

Seek the help of a professional in determining what causes your panic attacks. Getting this information is of extreme importance since panic attacks can suddenly occur seemingly without obvious reasons. It can be brought about by genetics or triggered by stress, trauma or a medical condition. Controlling panic attacks will become easier once the underlying cause is identified.

So, how can you control it? Read on.

Relaxation

One way to control panic attacks is to relax. Sleep well and engage in yoga or muscle relaxation exercises. Also, you can practice deep breathing. Here are the steps:

- Lie flat on the floor

- With one hand above your navel, place your other hand on your chest

- Slowly and deeply inhale and try to make your diaphragm rise

- Hold your breath for a few seconds

- Exhale slowly and let your diaphragm go back to normal position

- Repeat the above steps until you are able to breathe normally

Confront Your Fears

While this is easier said than done, you need to boldly face your fear. Addressing your fear is the only way to keep yourself calm during panic attacks. Imagine yourself fighting that fear and winning the battle. When the thought of fear itself triggers nervousness and discomfort, try to keep yourself calm.

Let the fear come and do your best not to run away from it until you can. Keep on doing it until you are used to it. You will notice that as you keep on doing it, you'll be able to calm yourself down at your command. This is a big step in controlling your fears and the panic itself.

Avoid Alcohol and Illegal Drugs

In the short-term, you may drown your troubles with alcohol. However, it can cause you more troubles in the long-term. Dependence on alcohol is cowardly running away from your fear instead of confronting it. As regards drug abuse, some drugs can worsen panic attacks. They create hallucinations and give you heightened awareness that can lead to a more serious and dangerous panic attacks.

Never ever use drugs whether you have panic attacks or not. They induce psychological fear and may, therefore, become the trigger for anxiety and panic attacks.

Stop Worrying

A panic attack can be triggered by worrying too much. Take leisurely walks at the park and let your worry subside. Alternatively, you may engage in lively conversations with others or meditate. Keep your mind away from the possibility of a panic attack and what it can do to you. When worry sets in, remind yourself that no harm will come to you, thus, there is really no need to worry.

Get Help from Professionals

Talk to a doctor or therapist and open up to them about your fears and your problems in addressing them. They can design a program suited for you to help you in controlling anxiety and panic attacks. If you get the chance, meet and talk to individuals who have suffered from panic attacks and gotten over them. Obtain helpful tips that will boost your confidence so that the next time it happens, you'll be more calm in controlling anxiety and panic attacks.