Helping People With Anxiety & Panic Attacks
People with panic disorder experience sudden episodes of intense anxiety that last for several minutes. People experiencing panic disorder fears that these attacks will happen repeatedly. This can make them feel very frightened and upset. Feeling panicky can be very frightening, but knowing what to expect can make panic disorder less overwhelming. Panic disorder symptoms include feelings of being out of control, fear and extreme anxiety, shortness of breath, dizziness and clammy skin, nausea and abdominal distress, chest pain and heart palpitation.
The Dangers Of Panic Attacks
Naturally, this includes mental and emotional distress, and can even develop into anxiety or an anxiety disorder when panic attacks reoccur periodically. Anxiety disorders are a common mental health problem, but many don’t seek help.
Anxiety attacks can occur for a variety of reasons, many of which are unknown. What are the signs of an anxiety attack, symptoms of anxiety, and tips to reduce anxiety attacks? All of this can be found here.
Steps for Alleviate Anxiety Attacks
Anxiety attacks can be scary, but there are steps that you can take to help control your anxiety and panic symptoms.
- Practice Slower, Deeper Breathing
Many people do not give importance to their breathing during an anxiety attack. This is where they experience a shallow, raid, and erratic pattern of breathing. This situation decreases the amount of oxygen in the brain, which will trigger fear and panic. Take your breathing slow. When you do slow, deep breaths, you increase the flow of blood to your brain, which will eventually put you back in control.
Deep breathing has a number of beneficial effects including lowering heart rate, improving mood, and lowering stress according to some studies. One way to practice deep breathing is to breathe from your diaphragm.
- Think Happy Thoughts
Think, write down the thoughts in your mind, pay attention and see if they make sense. Most of the time, when you experience those episodes, your thoughts are distorted and are challenged. Killing those negative thoughts that make you feel miserable is a good idea. Think happy thoughts instead. Study has shown that automatic negative thoughts are positively correlated with psychological anxiety. Negative thoughts can trigger feelings of nervousness, panic, and anxiety. By easily identifying and replacing these thoughts with more positive, realistic ones, you control your responses well.
- Seek Help
Do not ignore whatever is causing you anxiety. You must face the fear directly or it will always have control over you and cause you anxiety.
Do not face your anxiety alone, seek professional help. There are mental health professionals who will support your recovery and teach you the strategies you need to overcome your anxiety. This is advisable especially if you’ve been exposed to any kind of trauma.
- Consider Anxiety Medications
If the abovementioned strategies to control anxiety are still not effective, and you still feel overwhelmed by feelings of worry or panic, then you should ask your doctor and consider taking some medications. There are medications that help control your anxiety.
Approaches such as herbs and vitamin supplements are helpful. Magnesium and some of the B vitamins, especially B6 may have some beneficial effects.
Always consult your doctor before taking any form of medication and therapy.
To summarize, slow down your breathing and breathe deeply from your belly. Do now run away from your fears, face them and go through it. Think of starting small and consistently work your way up in facing the cause of your anxiety. Think happy thoughts and let go of the negative ones.
A self-help step is very useful but the safest and fastest way to cure anxiety and prevent anxiety attacks in the future is by taking a professional help. Always consider seeking therapy and medication.
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