subject: A Complete Guide To Eliminating and Knowing How to Stop a Panic Attack [print this page] A Complete Guide To Eliminating and Knowing How to Stop a Panic Attack
If you are someone who is plagued by panic attacks, you have likely spent much time contemplating "how to stop a panic attack". You might have difficulty believing that you have the capability to manage a panic attack on your own, but, indeed, you can do this! Your first step on the road to cease having panic attacks, is to convince yourself that you have the means and the power to control them. It is crucial to cease viewing the problem as something you cannot defeat, and instead consider the issue as something you are fully able to tackle. --
Correct, Controlled Breathing - Once you begin to experience the start of a panic attack, deliberately and slowly start to inhale via the nose for a count of four beats. Keep your breath held for no greater than seven beats, and slowly let it back out through the mouth, with teeth clenched tightly, while you create an audible noise. As you practice usually, attempt to extend your exhaling process for 8 counts, if you are able. Consequently, there is no requirement to force the issue. Calm down and take your time.
Visualize your Panic - The next step is to imagine that the panic that you feel is actually a tangible item in front of you. When you can do this, you will be able to focus on the panic without being intimidated by it. Focusing could allow you to tell it to stop or to go away. You should think of your panic as nothing more than a rude interruption into your life; reassure yourself that there's nothing wrong with you, and that it's your rude intruder that needs to go bye-bye.
Relax your Body's Muscles - Now you are prepared to clear all of the muscles in your body to be at ease. Relaxation techniques are an effective way to cure/treat/heal panic attacks. Begin with your feet by contracting and then relaxing your muscles, and move upward toward your head. Start the process over again as often as you require until you notice that the stress has departed.
If you've tried these processes and your feelings of panic and anxiety haven't left, go back to the beginning and start the process over, from the deep breathing exercises on. After you complete the cycle of this technique you will begin to feel the panic attack melt away. Now that you've tried it, it wasn't so bad, was it?
There are several Cognitive Behavior Therapy methods shown online, and the Linden Method is one of the top rated of the CBT programs, and has been around for longer than most other methods. The maker of the Linden Method, Charles Linden, discovered the true cause of various panic disorders, a portion of the brain that is called the amygdale. Human reactions to stress and anxiety are dealt with by the amygdala. When your physical and emotional reactions to stress subside, the amygdale goes back to its original position.
However, it is when the amygdale doesn't re-set after a really stressful situation that many people develop anxiety disorders or begin experiencing panic attacks. Once he figured out the root cause of the disorder, Linden articulated a precise method showing how to stop a panic attack. Linden's manual is easy to read and discloses his empathetic approach to healing anxiety and related disorders. When you follow Charles Linden's methods, you're using a widely respected and effective approach.
