Four Steps to Coping with Panic Attacks

Four Steps to Coping with Panic Attacks

Four Steps to Coping with Panic Attacks

Coping with panic attacks is very important, because if you ignore them or care less to do something about this emotional disorder, it could lead to more serious problems in the future. If you want to learn some panic attacks self help techniques, below are 4 ways on how to cope with panic attacks.

1. Breathing technique

If you feel that there is a panic attack about to arise, then start focus on your breathing, and ease out your breathing process as much as you possibly could. The main underlying problem is there is excessive oxygen but little carbon dioxide in the body. You can either use a paper bag or cup your hands around your nose and mouth and breathe into it. This helps to normalize the oxygen and carbon dioxide balance in the body. This is one of the most effective methods for coping with panic attacks.

2. Healthy lifestyle

Lifestyle, including diet, is probably the biggest contributing factors to emotional disorders, so addressing them will target the problem from its root, making it more effective to eliminate the problem.

Avoid cigarettes and alcohol as much as possible.

Exercise regularly, preferably every day. Exercising for even just 10-15 minutes a day can go a long way in helping you to cope with these problems.

Keep your meals routine regular (i.e. eat at around the same time every day). Stay away from junk foods and processed foods.

Adjusting your lifestyle towards a healthy one can help you a great deal in coping with panic attacks.

3. Stay calm

Whenever you start to feel anxious or panicky, it is important that you stay calm and do not rush things up. Keep your pace, do things one at a time. Emotional problems are usually due to an outburst of hidden emotions and feelings, so try to stay close to people, especially your family and friends. Talk to them and share your feelings with them regularly. They can be of great support in helping you stay calm.

4. Distract yourself

At the time when you feel emotionally disturbed, try to concentrate on other things, such as listen to some music or watch your favorite TV program. This will take your mind away from the problem and prevent a panic attack episode.

Coping with panic attacks does not always require medical assistance if you are aware of these techniques on self help for panic attacks.

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