subject: How to Stop a Panic Attack - 3 Magical Tips to Help Decrease Your Anxiety by 50% [print this page] How to Stop a Panic Attack - 3 Magical Tips to Help Decrease Your Anxiety by 50%
If you are reading this article, I suppose that your goal is to learn how to stop a panic attack as soon as possible. I sincerely believe that this article will be of help to anyone suffering from this uncomfortable and sometimes even debilitating condition.
First of all, let's do a little recap on what panic and anxiety attacks are. I won't go into too many details as I assume that you already know quite a bit about anxiety- related disorders.
A panic attack is usually referred to as a sudden surge of anxiety due to a fear, which can be anything from a bad memory to an event that may have taken place in your life years ago. What you have to understand is that these attacks always look bigger than they actually are. The symptoms can be very frightening and are often compared to the symptoms experienced by people who suffer from heart attacks. Now, to put your mind at rest I want you to understand that panic attacks will not kill you.
However, they can have serious detrimental effects on many different areas of your life and this is why you must take them seriously. You may already have heard that an untreated GAD is always difficult to treat effectively and this is once again the reason why it is very important to try to find the right solution as soon as possible.
Let's start with 3 great tips that will help reduce the level of your anxiety by at least 50% when practiced correctly.
1# Learning to calm down and watch your thoughts.
I know what most of you think about this first piece of advice. You probably think that it is easier said than done. You're not wrong in thinking this but on the other hand you must not put aside and overlook the power of watching your thoughts and learning how to quiet down.
Learning to calm down is a very effective way of reducing the stress that your body undergoes when subjected to panic attacks. With the right methods and techniques, it is fairly easy to reduce the symptoms experienced during an anxiety attack by at least 50%. When you successfully manage to calm down your mind and your body, your heart rate which usually goes up tremendously during an anxiety attack reduces and with practice like everything else in this world, it then becomes a lot more difficult for a panic attack to fully take place.
Learn to breathe in and out consciously first. Do this a few times a day until it becomes a habit and then one day you'll realise that you're doing it unconsciously, which is what most people should do in the first place. Indeed, most of us tend to ignore the way we breathe and this can and will affect our well-being in the long-term.
2# Convince yourself and your mind that it is fine to have a panic attack.
In short, accepting what is coming your way is a way of triumphing over it. Trying to push your anxiety episodes away will make them 10 times stronger. The best approach is to simply embrace the feelings and emotions you receive when going through one of your anxiety attack. You know that what you resist persists? Well, it is exactly the same with your emotions and whenever you feel the first signs and symptoms of an oncoming attack, I suggest that you sit down if you can and give it let's say 20 minutes at first.
By giving it a strict time limit you are reversing the process and you are now in control of your emotions but most importantly you are controlling them when what usually happens is the contrary. As I have written in one previous article, you must understand that panic attacks can't rule your life and that since it happens in your mind you should remain in charge and stay in control since you're the "boss".
3# Targeting the root causes effectively.
Once the two first steps have been achieved, it is time to literally take the bull by the horns if I may say so. What you really have to do now is find out what triggers your panic attacks and this is something you can start today. For some people it is easier than for others because they already know the root cause of their anxiety but if you don't then I highly recommend that each time you feel the early symptoms coming on you write down exactly when and where it has happened.
This will help you "locate" a possible fear or at least lead you onto something you may ignore. For instance, some people are prone to getting anxiety attacks only when they are driving. This is clearly a hint and it should be explored. You may be surprised by what you find out and once this is done you can move on and decide which treatment to go for. I would of course encourage you to use either CBT or exposure therapy but there are many other combinations of techniques and methods that may work better for you. One thing is sure though, when it comes to stopping a panic attack, like everything else, it does take practice and consistency and there is no such thing as a "secret cure"!
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