Panic attacks can be all consuming and downright frightening (and do I also need to say stressful?). That is, if you allow them to be…
They frighten you because you aren’t sure what’s happening to your body. Fear of the unknown is generally the most frightening part of a panic attack. The mind is the most powerful instrument that humankind was given. You can use this to your advantage by mastering your mind. Remember, you control what you think. So therefore, you have the ability to control the intensity of your emotions! Only you can determine what you believe to be true, and most importantly, you have the ability to control your panic attacks!If you refuse to have a panic attack, your mind will have no choice but to oblige.
While this is easier said than done, here are 10 strategies you can use to help you overcome your panic attacks. Note: Consult with your physician or health care provider before initiating any drastic changes to your life.
1. Just say no. Panic attacks are like an annoying little brother; they’ll keep coming back if you grant them the attention they so desperately seek. When you feel a panic attack coming on, focus your attention on something else.
2. Face your fears. During each panic attack, are you convinced that you’re experiencing a heart attack? If so, head to the doctor and have him evaluate your heart-health – that way you can have a professional do the diagnosing and treatment. P.S.: Once a medical professional eliminates heart attacks from your list of fears, the intensity of your panic attacks will likely lessen.
3. Breathe. Deep breathing will help calm your overall state of mind. Visualize the air filling your lungs and then slowly release the air. Repeat until your feelings of panic have diminished.
4. Recall past episodes. You’ve had panic attacks before and felt as if the world was coming to a screeching halt. However, just a few minutes after the attack, you went about your day normally and experienced no injuries or health problems. P.S.: Remind yourself that you’ve lived through panic attacks before and, if necessary, you can certainly endure them again.
5. Drink a glass of water. Recite to yourself, “In the time it takes me to drink this glass of water, my panic will have subsided.” Think of each drop of water as your tonic for the day. P.S.: Each drop of water washes your panic away and allows you to go about your day with a fresh perspective.
6. Take control. You’re the authority of your mind and body! You alone control your thoughts. When you feel the symptoms of a panic attack creeping up, take control. Firmly shake away the fear. P.S.: Deep down inside, you know that you have nothing to be afraid of. Panic attacks are just an annoyance, a minor disturbance, and not a health risk.
7. Seek support from others with panic disorder. If your community offers a support group for panic disorder, join. Alternatively, you can join an online forum specific to panic attacks or panic disorder. P.S.: Speaking to others who can identify with what you’re going through can make a world of difference.
8. Purchase oriental therapeutic balls. Though panic attacks aren’t directly correlated with stress, the stress sure does mount throughout the course of a panic attack. Slide two oriental therapeutic balls around the palm of your hand until you’ve calmed down.
9. Educate yourself on panic attacks and panic disorder. Do your due diligence when it comes to informing yourself about panic disorder. Research what happens during a panic attack, the normal reactions, the health effects of a panic attack, and available treatments. P.S.: You’ll soon begin to see that panic attacks pose no threat to your health or wellbeing.
10. Record positive statements. Carry a recorder with you at all times. Record positive statements, such as, “I am the master of my mind,” and “fear is no match for my unlimited spirit.” Play this recording when you feel as if a panic attack may strike.
Use these simple tips to help you rise above panic attacks. When used one at a time, these tips may seem simple and relatively ineffective. However, when implemented collectively, the tips above just may help you ward off an impending panic attack that is headed your way.