Strategies for coping with panic attacks Many studies have shown that panic attacks are so common that they are seen to affect almost ten percent of the population at some time or the other. Some state that they have unheard of this problem but as aforementioned, it is a lot more common than one might believe. There are a lot of individuals who think that their anxiety attacks are actually heart attacks and they are confirmed of their mistake when they are rushed to the emergency room. Because of the underlying similar symptoms to heart attacks, coping with panic attacks becomes a lot scarier and difficult to deal with. These are things that apparently make managing them difficult but they are not as challenging as heart attacks even though they share some similar signs.
Another thing which should be noted when coping with panic attacks (or learning how to) is that the sufferer him or herself has the ability to take charge off the problem and cure it. There are a number of ways which can be learnt and kept in mind when such a situation is experienced by an individual or anyone close to him/her. The following lines provide information on some strategies that can make coping with panic attacks a lot simpler and easier.
Some ways of coping with panic attacks
The first approach which can be tried is to regulate the breathing when the symptoms of a panic attack present themselves. Deliberately and slowly breathe in gradually and then let the breath out with similar deliberateness. This is important because it calms down the muscles and the impulses which make it difficult for the panic attack to occur or happen with a high impact. Some individuals try breathing in and out of a paper bag and that is also a good technique. The main thing to remember at this point of time is to keep the pace of breathing very slow so that the body can be steadied.
Another thing, which is more of a precautionary measure, is to treat oneself with a healthier lifestyle. It is important to totally eliminate or reduce the intake of caffeine, alcohol and even the consumption of junk food or processed food. Moreover, this has to be replaced with regular exercising and healthy diet habits. This would balance the body a lot more and the whole system would be able to fight off against any sort of problem a lot better. Hence, by doing so, the individual is not just coping with panic attacks but also making sure that other problems don’t affect the system in the future.
And more ways to deal with panic attacks
Another strategy for coping with panic attacks involves not trying to fight the anxiety at the time of an attack. Getting anxious regarding the anxiety attack would certainly increase its impact and the negative effects that present themselves with the problem. At this point, the sufferer shouldn’t emphasize or think over how the situation can be avoided. Instead, it is best to relax and the attack should be allowed to run its due course. Fear can also be a harmful factor at this time which is why it is important not to allow the presence of an attack increase fear. Moreover, don’t set aside any sensations that might be felt in the body. Instead, just accept them and let them run their course.
Coping with panic attacks can also be made easier by talking about them to family and friends. A lot of individuals fear that they would have to suffer embarrassment about the anxiety that they feel in their life and how that problem could rule some part of their persona. It is important to let those feelings out and communicating about them is one thing that can help. If this seems difficult then a therapist, life coach, psychologist or psychiatrist can be consulted because they are professional listeners.
The coping with panic attacks can be made easier by shifting the focus of the mind from the attack for some point of time. For example, doing some task or working on some project or hobby that makes the sufferer happy would keep the mind away from the thing that is happening. This includes watching a comedy show or channel, listening to favorite music or remembering some funny memories. Any good memory which eases the breath would certainly help the user to manage the situation.
Some eastern relaxation techniques are making headways because of their immediate and positive effect and these can be tried for coping with panic attacks – meditation and Om Chanting. Both of these activities move the focus from the stress and anxiety attack and they also stretch all the stiff muscles. The relaxation method that works best should be chosen and practiced regularly to have a healthy and relaxed state of mind. In fact, keeping a fit state of mind is seen to cure all the psychosomatic issues which mean that these techniques can bear good benefits for a long term.