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Article Series: Stress, Anxiety & Panic
How Do I Eliminate The Tension From
My Life?
How Do I Stop A Panic Attack?
Anxiety is on the rise and more people are
seeking ways to stop panic attacks without having to rely on
prescription medications. Some of the most popular solutions
are mental strategies and natural (herbal) medications.
A panic attack is a very real physical ailment. Most people
want you to believe it’s all in your head, but there are physical
symptoms that accompany these episodes. Adrenaline floods your
bloodstream and a wave of fear overcomes you.
Your body reacts to the adrenaline by increasing blood supply,
which makes you feel your heart pounding, your face and body
flush, and more. Your mind has to stop the flow of adrenaline
in order for the physical symptoms to subside. You have to
find a way to control your mind during these episodes or prevent
it from occurring completely.
First, you have to relax. Easier said than done when you’re
going through a panic attack, right? But to stop panic attacks,
you must get your mind and body to a more relaxed state. Deep
breathing will help with this.
Some people control panic attacks completely with deep
breathing techniques. Try to focus your mind on the reality of the situation
– that it’s only a panic attack – nothing more serious.
Breathe as slowly as possible – inhaling through your nose
and exhaling through your mouth. Some people are able to hold
the inhaled breath for a couple of seconds, which helps to
calm your body and mind.
Second, you have to talk
yourself through this episode. Your
mind is trying to tell you that death is imminent, that the
worst is about to happen. Without publicly making a scene,
close your eyes (if possible) and tell yourself that this is
not an emergency – that you are not going to panic and that
you will remain calm.
Continue with the self talk. Most panic attack sufferers keep
repeating panicked statements during these episodes. Replace
those with something positive. Repeat the reality of the situation
to yourself. Instead of, “My heart is about to explode,” say,
“I’m only having a surge of adrenaline that’s making my heart
beat faster and it will stop as soon as I calm down.”
Take precautionary measures that allow you to have proof that
everything’s okay. For instance, meet with your doctor to ensure
that your heart is healthy. That way, when you’re having a
panic attack and fear that you’re having a heart attack, you
can tell yourself, “My doctor said my heart is fine – this
is only a panic attack.”
You
can stop panic attacks with ease if you learn to work
through them. Your mind has a lot of power in controlling these
episodes but it’s up to you to learn how to master the techniques
that keep anxiety at bay.
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by SolveYourProblem.com
: 2010
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