Dealing With A Panic Attack - How to Cope with Panic Attacks

Dealing With A Panic Attack




If you are having a panic or anxiety attack you might notice some of the following things.
Your heartbeat might fasten. Your self awareness might get high; you become very aware of people looking at or noticing you.
It might often feel like your heart is pounding in your throat as your heart beats faster and blood gets pumped around your body quicker.
If you have had a panic attack before you might feel fearful of an oncoming attack, which will probably make you feel worse.
The feeling of being trapped or stuck.
Your breathing might feel very restricted and your chest might feel particularly tight.
You may feel dizzy and faint. You could also see black spots.
It's possible that you'll feel a lot hotter and sweat. Or your face might flush red.
What it is important to do is to remind yourself of exactly what is happening: you're having an episode of anxiety, which is nothing more than heightened bodily sensations.
You are in no real danger. A panic or anxiety attack is something that your body is prepared for so your body is not facing something which it is unable to cope with.
You might think it important to observe your body and what's happening to it, so the sensations.
It's important to allow the panic attack to happen and not to fight it but to recognise what's happening.
Please don't worry about your body because your body is able to cope.
If you notice some of the symptoms of an attack then its possible next time you feel one coming you might be able to take some measures such as: deep breathing; lying down; gentle exercise.
For me personally I use music and try and lay down on a flat surface.
If you're also wanting to catch your breath, sometimes it can be helpful to put your head down between your legs and to slowly count your breaths.
If you were to use a count of 4, you would breath in on 1, 2, breath out on 3, 4. Breath in on 1, 2, breath out on 3, 4.
There's a reason your body is reacting this way but you are in control.

https://www.youtube.com/watch?v=lmBeeqVlBig


How to Cope with Panic Attacks




How to Cope with Panic Attacks. You can’t
always get rid of panic attacks completely,
but you can learn to live with them. You will
need Acceptance Deep breathing Visualization
Muscle-relaxation exercises A support group
A cognitive-behavior therapist Anti-anxiety
medication and a paper bag. Step 1. Accept
the fact that you are having an attack. Facing
panic head on reduces its intensity. Step
2. Be realistic. Remind yourself that you
are not in any real danger. Step 3. Rate your
level of panic on a scale of one to ten. Sufferers
find that this simple exercise somehow makes
an attack more tolerable. When you have a
calm, quiet moment, think about what triggers
your attacks. If you understand what causes
them, you might be able to reduce them. Step
4. Take a few deep breaths. Place one hand
on your chest and one on your stomach as you
inhale deeply and then exhale slowly. The
hand on your chest should barely move; the
other should rise up and down. Step 5. Now
picture yourself in a favorite, peaceful place,
like in the mountains or on the beach. Step
6. Release tension by tightening each muscle
in your body for approximately five seconds
before moving on to the next. If you begin
to hyperventilate, breathe into a paper bag
for about ten minutes. This will diminish
your symptoms by raising your carbon dioxide
levels. Step 7. Join a support group, where
other sufferers can share their tips and techniques
for coping with and conquering panic attacks.
Step 8. Consider getting therapy. Cognitive-behavior
therapy is especially useful in helping panic
attack sufferers learn to cope with their
fears. Step 9. Ask your doctor or therapist
if you are a good candidate for anti-anxiety
medication. Did you know For unknown reasons,
women have twice as many panic attacks as
men.

https://www.youtube.com/watch?v=m71ubhdqsN4