Welcome to Gaia! :: View User's Journal | Gaia Journals

Knowing what does and doesn't work is vital to preventing panic attacks. If you don't know what causes your attacks, you won't be able to solve the problem. The following article can give you insight and tips for gaining control over your panic attacks.

If you start to experience a panic attack, put on some relaxing music. Choose songs that you can play softly and sit with quiet focus on the music and lyrics. By letting your mind focus on something removed from the symptoms you're feeling, your body will have the chance to relax and release the tensions.

If you can control the rate of your breathing, you will have a better chance of controlling panic attacks. If you can successfully gain control of rapid breathing, you will be able to control your anxiety and get the attack under control. Focus on taking deep breaths to regain control of your breathing.

what to do if you are having a panic attack Identify the symptoms of an upcoming panic attack in advance. If you are aware of the warning signs, then you will be forewarned when a panic attack is accumulating and ready to strike. This can really help a lot.

Talk with a counselor about your panic attacks. They will be able to help you. When you have someone who can provide you with support, it can lift your overall mood and your panic attacks may occur less frequently.

Concentrated breathing is the most effective way for almost anyone to overcome a panic attack. Taking deep breaths is useful for a variety of reasons, but the main reason is because it takes your mind off of the panic attack itself and has natural physiological effects that counter the stress that comes with a panic attack, like helping to decrease your pulse and releasing relaxing hormones.

When you are in the midst of a panic attack, give yourself permission to experience the feelings, instead of blocking them. Remember that the panic will subside and don't obsess over your negative feelings. The effort of fighting an attack can cause more anxiety so accept it, try to stay calm and wait for it to pass.

When you feel a panic attack coming on, prepare yourself. Don't add stress to the experience by trying to fight it, but rather try to focus on something more relaxing. Visualize the panicked feelings as flowing past you instead of through you. Above all, make sure you keep your breathing under control. Take slow even breaths, and try to remain calm. Most panic attacks are not prolonged, and your calm efforts of breathing and relaxing should see you through it unscathed and more the wiser.

Keep a close eye on your level of anxiety. Part of the prevention of panic attacks is being pro-active and monitoring your feelings. By monitoring your anxiety level, you will be able to better control it. This awareness can lessen your attacks' intensity.

If you are close to someone who deals with panic attacks, it may be a good idea to learn how to recognize the physical symptoms of an attack so that you can help your friend or loved one work through it. Uneven breathing, difficulty breathing, shaking, hot flashes, chills, and dizziness are just a few of the signs that may occur. It's important to make sure this person isn't having heart problems before using these techniques.

Schedule time for even ordinary activities like taking a shower and making breakfast. Get a timer and use it to see how long your tasks take so that you can schedule them properly. This way, you will know just exactly what each day will entail, and you can prepare for it.

You can find relief from anxiety and panic attacks but you must work hard. You now understand panic attacks, and you can take the information you have learned and seek help from a professional. Reread this article should you forget anything you consider important.