(Last Updated On: April 7, 2020)
Top 10 tips to reduce panic attacks symptoms
One way to decrease the symptoms of a panic attack is by correcting your posture. During a panic attack, people tend to cross their arms and draw their legs up tightly against their bodies. It is a naturally protective position,
but it tends to restrict breathing, which can increase the severity of your symptoms. Try to be aware of your posture during a panic attack. Stand or kneel, if possible. This allows you to breathe more evenly and calm down more quickly.
Causes of a panic attack
- Major stress
- Loss of loved ones
- Certain changes in the way parts of your brain function
- Negative emotions
Symptoms of a panic attack
- Hot flashes
- Trembling or shaking
- Fear of loss of control
- shortness of breath
- sense of danger
- chest pain
Remind reacting to some sort of stimulus. This is only temporary, and it will pass, and that you’ll survive it and have absolutely no residual problems from the way it affects your body.
Anxiety and panic attacks
Anxiety and panic attacks are an everyday reality for many people, and they can be terrifying, especially if you do not understand what is happening. This article discusses some tips for both people who experience panic attacks and for those who are trying to understand what panic attacks are.
Panic attacks and stress are like bread and butter – you tend not to have one without the other. Finding out about all the stress-relieving techniques that are available and then testing them out for yourself is a great way to ensure you keep panic attacks on hold as long as possible.
Avoid certain foods
To limit the number of panic attacks you have, you should only choose the foods you consume carefully. Foods that are overly processed can cause blood sugar to spike, which can lead to a panic attack. If you keep your blood levels regulated, it can help you not to experience as many panic attacks.
If you feel like you are prone to panic attacks, you should try to avoid too much caffeine and alcohol consumption. Both of these substances have been shown to cause an increase in the chances of a panic attack occurrence.
Control the frequency of your attacks with this simple tip. Limit your caffeine intake. Caffeine stimulates the adrenals, which are a vital component in panic attacks. If they are at a heightened level already from too much caffeine, then a strike will set in more quickly, and your control methods will not be effective enough to diminish the attack soon.
When you’re in the grips of a panic attack, you should try to help others or make them feel great. Offer a compliment, or help someone out, and the resulting warm, fuzzy feeling you get can help to relax your body and loosen the hold the panic attack has on you.
Talk with a friend
Search out a friend when you’re having a panic attack and start talking. Talk about all the things that are great in your life, how happy things make you, or even what indeed is upsetting you. The more you get out, the better you’ll start to feel, and the attack will pass.
Be a boxer
Consider imagining yourself as a boxer when you have a panic attack. Create a monster in front of you that is made up of all your bad feelings and stress. Now, beat the heck out of him. Knock off his arms, legs, eyes, antennae, and every part of his body until he’s nothing but a lump of goo on the ground.
A great way to manage troublesome panic attacks is to teach yourself one or more methods of relaxation you can easily employ when trouble hits. Slow, conscious breathing combined with stretching can work to alleviate the worst manifestations of panic attacks and return the body to a healthier state of being.
Keep in mind that you have survived attacks before. Staying focused will help you get through a panic attack faster, whereas adding to your anxiety with negative thoughts will prolong and worsen it.
Do some work
Go to the car wash to get rid of a panic attack. Scrub your car to a gorgeous shine and get every little detail clean. Get out a toothbrush and scrub the tiny bits, and then when you’re done look at what you’ve accomplished and been proud of your hard work!
To prevent lengthening or to worsen a panic attack, avoid making the common mistake of retreating to a bathroom. For one, looking at yourself in a mirror will not make you feel better. The acoustics in a bathroom will also amplify the sounds of your breathing, and the cramped space will increase your anxiety.
If you are a user of marijuana and want to have fewer panic attacks, you need to stop ingesting it. Marijuana is known to produce feelings of paranoia, and many users have noted they experience panic attacks frequently. Marijuana can stay in your system for over 30 days, so you need to stop now.
Learn about cognitive
Learn more about cognitive behavioral therapy to help cope with panic attacks. Many people have benefited from this type of treatment when it is conducted by licensed professionals, and it could be helpful to you as well.
Research online to find those that specialize in cognitive behavior therapy, also make sure they’re accredited and experienced in working with those who have anxiety or panic disorders.
The chest pain that comes along with a panic attack doesn’t hurt your heart. The cause of the pain is the external muscles on your chest clenching. Deep breathing techniques can help you relax those muscles, stop heart palpitations and regain control of your mind and body.
When you begin to become anxious, your body has a fight or flight reaction which causes your adrenal glands to excrete adrenaline. This causes your heart to start pumping harder and your breathing to increase in intensity.
Cortisol will also be released, causing glucose to be produced and insulin levels to rise. This will cause a panic attack, so as you can see, it’s all chemical reactions to mental issues, and understanding the problem will allow you to stop it for good.
Avoid cigarettes and alcohol
Both cigarettes and alcohol can be triggers for panic attacks, so it’s best to avoid them if you’re a frequent sufferer. Instead, drink warm tea to help relax your body and mind, especially a non-caffeinated herbal tea or green tea. Green tea is excellent for your health as well.
Excercise for panic attacks
Someone suffering from panic attacks should find some form of exercise that they like doing and do it regularly. People need to realize that there are a lot of stresses that affect their lives. Taking part in exercises that they find entertaining can help relieve some of the panic attack-inducing stress.
Create your panic attack mantra to help you get over the feelings of fear. “I am an amazing person who can deal with everything!” is mine. I like that it’s short, easy to say, and I can get into the feeling of it.
Create your own and repeat it out loud to beat that attack! Count how long your panic attack takes to end, and then write the information down. Continue to keep a journal and watch as your panic attacks get shorter and shorter. As you learn to apply specific tips, you’ll see that not only do your panic attacks shrink in duration, but also get farther apart.
Understand panic attack
Understand a panic attack. When you better understand a panic attack and the symptoms, the better you will be able to cope with it. The simple answer is – you cause it. Anxiety causes strange body symptoms, and a person reacts to those symptoms by becoming more and more anxious.
You can become so overwhelmed that it creates a full-blown panic attack. By addressing the initial anxiety and understanding what is happening, you can take control and avoid getting to the point of a panic attack.
Things do when a panic attack occurs
If you are beginning to feel some stress and feel a panic attack coming on, cup your hands and put them over your nose and mouth as you breathe. This action will simulate the effect of breathing into a paper bag but is a lot more discrete.
One good tactic to use while you are in the middle of a panic attack is to lower your gaze. When our bodies enter a state of hysteria, our eyes are ultra-sensitive. This means that the lights and other things that we see can make things even worse than they are.
When you have a panic attack, try to think of something positive. If you keep your mind focused on the actual attack, your symptoms will just get worse. Think of something that makes you happy or of a real event. If it makes you feel better, you could even talk with a loved one about these good times.
If you are able, try to take a walk when you feel a panic attack coming on. This helps you to burn off the excess adrenaline your body produces when you panic, and it can remove you from the situation that brought on the attack in the first place.
Analyze and concentrate on each symptom
Analyze your panic attack when you have one and concentrate on each sign. If you’re breathing fast accept that it’s happening and then consciously try to slow it down. Next, look at your muscle groups and see if they’re clenched. If they are, breathe deeply and relax each one. You’ll find your analysis outlasts the attack.
In conclusion, you now know that many things can cause your panic attacks – some of which can easily be avoided. Hopefully, you found some great ideas in this article and possibly some solutions for your condition. Start using this advice today and be the person you want to be.