| First of all, I'd like to state that it's not recommended to | | | | tension, sweating, dizziness and light-headedness, hot |
| diagnose yourself with panic attack. This should be | | | | or cold flashes, tingling sensation or numbness, fear of |
| done by your physician. With that being said, if you | | | | dying, going crazy or losing control and feeling |
| know that you suffer from panic attacks, it's also not | | | | detached from the surroundings. When more than one |
| reasonable to wait until the "attack" has passed. It's | | | | happens, be alert. |
| easier if you done something about it. Here are 7 panic | | | | 4. Do breathing exercises. When the symptoms |
| attack treatment tips so you can be well-equipped | | | | appear, one way to deal with it is by breathing deeply. |
| when the time comes: | | | | This will enable you to shift your attention elsewhere. A |
| | | | good way to do this is do a mental count while |
| 1. Gain understanding. First of all, you should understand | | | | breathing deeply. 3 slow counts in, 3 slow counts hold |
| what anxiety disorder or panic attack is all about. | | | | your breath, and 3 slow counts exhale. Do this over |
| Raising your awareness level is vital because you can | | | | and over again until you feel the attack subsided. One |
| easily grasp the situation that you're in and take proper | | | | effective way is also to breath into a paper bag |
| actions to dispell it. Keep this in mind: panic attacks can | | | | because inhaling carbon dioxide that we exhaled can |
| happen to anyone, whether they're stressed out, | | | | help correct your blood acid levels. |
| depressed or even happy. Sometimes it happen with | | | | 5. Keep a positive mind. "I'm aware I'm panicking right |
| no warning and seemingly no reason. | | | | now. I'm certain that the attack will pass. I'm not crazy |
| 2. Know your triggers. Usually there are some triggers | | | | or going to die." By repeating this positive sentence you |
| that develop into a panic attack. For example, if you | | | | can make recovery come more swiftly. With most of |
| feel really scared and anxious this can trigger an | | | | the attack durations 5-10 minutes, it's necessary to |
| attack. Low serotonin and progesterone can also | | | | keep this positive outlook. Some attacks can last more |
| trigger an attack. The key is, knowing what triggers it | | | | than half an hour, be sure that you're not going crazy. |
| so you can avoid it. | | | | 6. Avoid being stressful. Although it's hard to avoid |
| 3. Be aware of panic attack symptoms. Some said it's | | | | stressful situations, it's more beneficial to avoid |
| justifiable not to know whether they're having a panic | | | | unnecessary stress. If you know a certain someone |
| attack or not because they have difficulties in | | | | stressed you out from time to time, or perhaps a |
| employing logic and perceiving situations when the time | | | | certain situation, and anything else that cause |
| comes. This is indeed what happens commonly but it's | | | | unnecessary stress, avoid them. |
| not necessarily be the end game for you. Remember | | | | 7. Learn to say no. Most stressful situations can be |
| these signs by heart: heartbeat or palpitation, chest | | | | resolved by just refusing it in the first time. Learning to |
| pain, hyperventilation or shortness of breath, stomach | | | | refuse working overtime, for instance, can go a long |
| churning, upset stomach, trembling and shaking, muscle | | | | way. |