"How To Defeat Panic Attacks by Good Preparation"
Eliminating panic attacks completely requires professional help, however, there is much that you can do to alleviate the symptons yourself by being prepared. Here are
some ideas.
Approximately 4% of the population of the U.S., or something like 14 million Americans, suffer a panic attack at some time. Unfortunately for some people, their panic
attacks occur frequently and their lives become intolerable. This article is intended to show sufferers how to prepare for an attack, and, hopefully, by being prepared,
prevent an attack happening or, at least, considerably lessen its effect.
The first step in preparing for a panic attack is to recognise the "triggers" which tend to precipitate an attack. It may make you uncomfortable but it helps to think back to a
recent attack and try to recall what it was that seemed to bring on the feelings of panic. For example, did it occur in a large public place such as a department store, and
you felt particularly fearful of losing control in front of a lot of people? Maybe it was thinking about something that you are worried about, say money or health problems.
If you can identify the main causes of a panic attack for you personally, then you are halfway along the road to alleviating their symptons.
In the first example above, where people can feel overwhelmed by a situation, the simple remedy is to avoid as much as possible being in those situations, particularly on
your own. Obviously this is not always practical, so further advice is offered below to help out when you do have to face what for you are stressful situations. The second
example above considered the case where a thought or thoughts triggered-off an attack. Although the human mind is pretty remarkable in what it can do, it can't think of
two things at the same time. So, whenever you find an unpleasant thought coming into your head, immediately think of something that gives you pleasure. It could be a
hobby pursuit, your children or other loved ones, a trip you have planned. The unpleasant thoughts will keep pushing themselves back into your mind but the trick is to
refuse to engage with them. Just gently replace them with whatever pleasant thoughts that you want to think about. This will take practice but it does work. To reinforce
the thinking about nice things try smiling at the thought them, never mind if people might think you are a bit odd. You could always put your mobile phone to your ear and
pretend you are having a conversation!
What To Do If You Feel An Attack Beginning
The first step in regaining control is to learn to breathe correctly. When someone has a panic attack, frequently they become so distressed that they simply forget to breathe
properly. Most doctors, thus, recommend breathing exercises in order to help calm down someone who is experiencing an attack. If you think an attack is imminent take
control of you breathing. Breathe from the tummy not the chest, and consciously try to extend the outward breath, by counting if necessary. In reality you ought to know
and apply your breathing drill before an attack builds up. Have a plan—learn calming breathing techniques and practice at least twice every day. Additional relaxing
techniques might also help you to avoid or at least lessen the severity of a panic attack. Naturally, you might find it hard to think about meditation whilst you’re experiencing
a panic attack, but by acquiring the ability to meditate, you will be able to apply some of the same quietening ways that assist you to meditate in order to help you calm
down.
Organizing Your Defences Against A Panic Attack
It pays dividends to be medically organized against a panic attack. When you travel away from your house, carry with you a list of emergency contacts, which ought to
include your doctor’s phone number, your local crisis hotline, and your nearest relatives or others who can support you. You can make use of these numbers yourself
whenever you think a panic attack is beginning, or make them easily available from your handbag or billfold if you are unable to help yourself.
In addition to this carry on you a bag to enable you to feel more secure during a panic attack. An essential function of this bag is to hold any medicines you might be taking,
together with directions for using them. It is possible to include as well whatever items from home that will assist you in feeling more relaxed. These can include herbal tea, a
stuffed toy, religious items, photos, sweets to suck, hand cream, money, a puzzle book, and anything additional that could aid you in relaxing, stimulate your brain, or
distract you from the panicky feelings.
Please give these simple ideas a go and hopefully they will help you to lessen the effects a panic attack will have on you. They might even stop one happening in the first
place.
William Lisle
P.S. - Are you ready
to eliminate the debilitating
panic and anxiety attacks from your life forever? Take
some action right now and check out my book Curing
Anxiety and Panic Attacks.
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