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Step one : Understanding panic attacks.
If is of paramount importance that one understands what panic attacks are. Despite the extreme distress that they cause, they do not represent real physical danger. They are usually brief, and last only a few minutes.
Panic attacks are usually precipitated and worsened by misinterpretations on normal physiological symptoms of anxiety.
Here is a short write up on panic attacks that one may find useful. Spend enough time to enrich your understanding of panic. But never diagnose yourself. Seek help from a qualified mental health professional.
Step two : Building a defense.
Your knowledge about panic attacks may not be enough to prevent another attack. One needs to be prepared to deal with any panic attacks that me occur in the future.
Here are two awesome weapons.
1)Breathing right – This simple change in your breathing pattern can end a panic attack rapidly.
Often when people are frightened or upset, people tend to breathe faster. This is a natural reaction and prepares the body to fight or flee. However, If you are not going to fight or run away, however, you may be taking in too much air and start hyperventilating. This can cause unpleasant symptoms.
1)Close your eyes. 2)Take in a normal breath through your nose with your mouth closed for a count of 4.
3)Pause briefly while you count to 3.
4) Exhale slowly (mouth open or closed) while counting down from 5.
5)Repeat 5-10 times.
This should slow things down and decrease anxiety significantly. Breathing an mood states are linked to a large extent, controlled, relaxed breathing has been proven to decrease fear and increase feeling of well being.
Continue on to page 3 to learn progressive muscle relaxation.