Panic attacks are being experienced by many people around the world so if you are one of these people, know you are not alone. There are solutions available. However, if you don’t decide to help yourself and keep the problem around, it is guaranteed to only worsen and cause you to have a life of fear and worry. It is obvious that this problem can produce serious issues for anyone that does not know how to stop panic attacks.
If you have panic attacks it is likely triggered reliably by a specific fear such as being trapped in an elevator, the fear of heights, socializing with others, fear of a confrontation, not being able to provide for yourself, or other worries that tend to be more mental than physical.
If you have paid any attention to your breathing during a panic attack, this will probably sound familiar. You begin to have sharp and quick breaths. You might also feel dizzy or lightheaded. To begin reversing the effects, intentionally slow down your breathing. Sit down immediately or if you are at home lie down on a bed or couch. Gently shift your breathing pattern into taking longer breaths as you inhale and exhale.
Use Specific Breathing Techniques to stop your panic attacks
· Practicing deep breathing techniques before your next panic attack
Breathing techniques can keep you in control at the onset of a panic or anxiety attack. Your breathing is the first thing that is affected during a panic attack so breathing techniques are your first line of defense. Breathing is a bridge into panic, and breathing is a bridge out of panic.
· At the first sign of a panic attack, begin using your breathing techniques
Begin drawing in deep, slow breaths. If your attack has progressed to the point where your breathing has already changed dramatically by the time you notice, just work on small changes with each breath. First, lengthen your exhale by just ¼ of a second. With each breath, lengthen your exhale slightly more. After 10 breaths with longer and longer exhalations, begin lengthening your inhalations the same way.
· Pay attention to your body sensations
Place your left hand over your chest. Notice the feel of the fabric under your hand. Feel your chest rising and falling as you breathe deeply. Continue to deepen your breaths into a nice slow rhythm and notice your panic attack is ending. You are recapturing real calmness in your breathing and your overall persona.
· Continue to calm your nerves by whispering positive truths to yourself
While you are focusing on deep, slow, comfortable breathing, continue to calm your nerves by whispering positive truths to yourself such as ‘I am feeling more and more safe and calm’, ‘Each breath I breathe brings me more and more calm’, and ‘I am here, I am present, I am in control’.
In some cases, your panic attack may be caused by going down a negative alley of imagination, constant worry about a recent event, or fear of something that others write off as unimportant, but that you take very seriously. A person without specific training on how to handle their severe symptoms is likely to feel completely out of control and experience their panic attack as life threatening. It doesn’t have to be that way. They don’t know how to stop panic attacks because the “trigger thoughts” and “trigger emotions” that cause the panic attacks have been left unchecked for so long.
During these attacks, your entire body becomes tense especially the muscles around your chest, throat, and shoulders. At times, you may not be aware of this. Chamomile tea as well as peppermint tea has proven to be relaxing to the nerves, but obviously is not a ‘quick-fix’.
Getting involved in physical activities such as yoga can be a calming relief to how to stop panic attacks. Yoga stretches the muscles and has a mental effect on the nerves. Doctors will oftentimes prescribe pharmaceutical drugs to remedy the situation. Some of these can be antidepressant. However, the disadvantage to this comes about when someone relies too much on these medications.
The importance of having a good sleep pattern and resting the body cannot be overstated. Exercise is also a safe way to help prevent the onset of panic attacks. Ultimately exercise alone will not eliminate panic attacks from your life, but it is a good outlet for stress and anxiety.
How you view the things that you fear is something to look at because what you may fear may only be an illusion of your own thoughts. Have a trusted friend or family member help you to face those fears head on and encourage you in the process so you can feel more secure. Do these as many times as you can manage it. Becoming accustomed to the things we face most can help to learn how to stop panic attacks. While is by no means an easy way to stop panic attacks from intruding into your life, it is effective.