PeterDavies
Member
Suffering a panic attack episode is, by no means, a pleasant experience. In fact, a panic attack episode is one of the worst 10 minutes (or so) that you will ever have to endure in your lifetime. Just imagine the onerous tribulations that people with panic disorder are burdened with, as their condition makes them suffer recurring panic attacks of the severest nature.
There are methods, however, that will help you when it comes to overcoming panic attacks. These methods will not stop panic attacks per se, but they will help you conquer the otherwise undesirable symptoms and make an episode a lot more bearable.
Trust me, when it comes to overcoming panic attacks, you will need all the help you can get.
Here are 8 tips that will help you in overcoming panic attacks:
1. Accept that you are having a panic attack. Being in denial won’t help your cause. Most of the confusion when it comes to post-diagnosis of panic attacks stem from the fact that the subject refuses to accept that he actually suffered a psychological breakdown. Panic attacks can happen to anyone. 1.7% of the general population, in fact, will suffer a panic attack at least once a year. There is no shame in suffering an episode of extreme anxiety.
2. Make sure that it is a panic attack and not something worse. Before you can think about overcoming panic attacks, you must first ensure that you are indeed suffering a panic attack and not something graver, like a heart attack. A heart attacks and a panic attack share the same symptom. As a general rule, if the episode is accompanied by pain on the left arm and/or the left side of the chest, and if the episode lasts for more than 30 minutes, immediate medical attention must be sought.
3. Establish a relaxing breathing pattern. Taking deep breaths and savoring every air that you inhale and exhale is a great way to reestablish control over yourself and your thoughts during the rattling times of a panic attack.
4. Reject those “what if” thoughts. Because of the terror and dread that you will be feeling, as well as the sense of impending doom that always accompanies an anxiety attack, you will tend to think of the worst. Don’t. Dwell in the present, not in the world of “what ifs.” Being able to reject these “what if” thoughts will go a long, long way in overcoming panic attacks.
5. Try to find diversionary activities. A hobby, perhaps? Or an exciting DVD movie? Or an entertaining TV show? Anything would do just to keep your mind away from the unsettling feelings brought about by the panic attack.
6. Look for someone who can monitor you throughout the episode. Some panic attack victims lose sense of what is real. Worse, some even lose their sense of self. By asking someone you trust to be with you for the duration of the episode, you’d be able to have an anchor on reality. You don’t have to be alone. You can seek out someone’s help in overcoming panic attacks.
7. Recite some coping statements that will remind you that the reality of a panic attack is actually not bad as you’d think it is. “This won’t kill me” and “this will pass soon enough” and “a few more minutes and this will be over” are excellent reinforcement sentences that will make you realize what is true.
8. Try to sleep it off. Medical experts, it seems, are divided on the matter. Some advise against sleeping during a panic attack because of the higher likelihood of cardiovascular and respiratory dangers. Others, however, say that sleeping it off is perfectly alright, if not absolutely ideal. When asleep, the mind will not be able to entertain the terror and the dread that the panic attack episode brings, after all.
Hope this helps
,
Pete
There are methods, however, that will help you when it comes to overcoming panic attacks. These methods will not stop panic attacks per se, but they will help you conquer the otherwise undesirable symptoms and make an episode a lot more bearable.
Trust me, when it comes to overcoming panic attacks, you will need all the help you can get.
Here are 8 tips that will help you in overcoming panic attacks:
1. Accept that you are having a panic attack. Being in denial won’t help your cause. Most of the confusion when it comes to post-diagnosis of panic attacks stem from the fact that the subject refuses to accept that he actually suffered a psychological breakdown. Panic attacks can happen to anyone. 1.7% of the general population, in fact, will suffer a panic attack at least once a year. There is no shame in suffering an episode of extreme anxiety.
2. Make sure that it is a panic attack and not something worse. Before you can think about overcoming panic attacks, you must first ensure that you are indeed suffering a panic attack and not something graver, like a heart attack. A heart attacks and a panic attack share the same symptom. As a general rule, if the episode is accompanied by pain on the left arm and/or the left side of the chest, and if the episode lasts for more than 30 minutes, immediate medical attention must be sought.
3. Establish a relaxing breathing pattern. Taking deep breaths and savoring every air that you inhale and exhale is a great way to reestablish control over yourself and your thoughts during the rattling times of a panic attack.
4. Reject those “what if” thoughts. Because of the terror and dread that you will be feeling, as well as the sense of impending doom that always accompanies an anxiety attack, you will tend to think of the worst. Don’t. Dwell in the present, not in the world of “what ifs.” Being able to reject these “what if” thoughts will go a long, long way in overcoming panic attacks.
5. Try to find diversionary activities. A hobby, perhaps? Or an exciting DVD movie? Or an entertaining TV show? Anything would do just to keep your mind away from the unsettling feelings brought about by the panic attack.
6. Look for someone who can monitor you throughout the episode. Some panic attack victims lose sense of what is real. Worse, some even lose their sense of self. By asking someone you trust to be with you for the duration of the episode, you’d be able to have an anchor on reality. You don’t have to be alone. You can seek out someone’s help in overcoming panic attacks.
7. Recite some coping statements that will remind you that the reality of a panic attack is actually not bad as you’d think it is. “This won’t kill me” and “this will pass soon enough” and “a few more minutes and this will be over” are excellent reinforcement sentences that will make you realize what is true.
8. Try to sleep it off. Medical experts, it seems, are divided on the matter. Some advise against sleeping during a panic attack because of the higher likelihood of cardiovascular and respiratory dangers. Others, however, say that sleeping it off is perfectly alright, if not absolutely ideal. When asleep, the mind will not be able to entertain the terror and the dread that the panic attack episode brings, after all.
Hope this helps
, Pete