Easy Tips for Panic Attacks
By Paul Dylan
While a panic attack can be frightening, there are some tips for panic attacks that can reduce the severity and frequency of the most common symptoms experienced during an attack. For many people, these symptoms include a racing heart, difficulty breathing, chest pain, dizziness, nausea, trembling and hyperventilation. In some cases, the symptoms can be so severe individuals experiencing a panic attack may feel as though they are actually dying.
While there are many different ways to deal with the symptoms related with panic attacks and possibly even avoid some attacks before they get started, some of the best tips for panic attacks involve planning when you are not experiencing an attack. Read on for more suggestions regarding how you can cope with panic attacks.
Tips for Panic Attacks
Start a notebook of messages that can help to calm you when you begin to feel panicky. Have the notebook located in a convenient location so that you do not have to search for it if you begin to feel a panic attack coming on.
Develop a list of the most common fears you experience during a panic attack. Write a list of thoughts to challenge those fears. For example, if you feel notice that you frequently feel as though you may be dying in a panic attack, write that down on your list when you are not experiencing an attack. Counter it with a message telling yourself that this is just a temporary feeling, you are not really dying and it will pass. Reading these messages can help to reduce the severity of your fears during an attack, which can make the attack worse.
Take the time to learn and practice breathing exercises during times when you are not experiencing an attack. The simple act of practicing deep and slow breathing can have a calming effect on the body and reduce the symptoms experienced.
Stock up on essence oils that can have a calming effect. Lavender essence oil is wonderful for this purpose. Store some in a dark bottle and keep it handy for those times when you feel panicked. You may even wish to keep a bottle to carry with you. Try inhaling it when you feel a panic attack coming on. Other essential oils that can have a calming effect include marjoram, and frankincense.
Talking to someone when you feel a panic attack coming on can also help to reduce the symptoms associated with an attack. Try preparing a list of people that you feel comfortable talking with during an attack and keep it with you at all times. Make sure you also list telephone numbers as well as it may be difficult to remember even familiar numbers when you feel panicked.
Music can also be very soothing and a great way to deal with a panic attack. Consider keeping a mixed CD of your favorite soothing tunes both in your car and at home to listen to when you feel an attack coming on.
While a panic attack can be a very frightening experience, taking the time to educate yourself on tips for panic attacks and prepare when you are not experiencing an attack can help to reduce the symptoms you experience and possibly even head-off an attack.
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