One of the worst things about suffering from panic and anxiety attacks is that you will almost always feel on edge just because you are afraid of when the next one will appear-and that it might be even worse than the last one. Then after it does attack you will experience all kinds of horrible symptoms such as chest pain, nausea, dizziness, constricted breathing, and worst of all you will have an overwhelming feeling that you are going to die. People who suffer from panic disorders will often find anxiety attacks so terrifying that they will do whatever they can to avoid situations that they believe might incite an attack. Infact, some people are so afraid of attacks that they will stay in their homes and rarely leave for any reason. For people with anxiety and panic attacks there is help available. If you are wondering how to stop anxiety attacks there are some simple steps you can use to help.
How To Stop Anxiety Attacks Quickly
The first thing you can do if you are trying to stop an anxiety attack is simply to remove yourself from the situation all together. If you begin to feel the warnings signs of an attack, and people who suffer from attacks often usually have a very good idea of what this feels like, just try and get away from the situations and calm down in private. You can get away to your car or maybe even the bathroom. It just needs to be a place that is calm which you can feel comfortable and most of all in control.
The next thing you need to do is try and stay as mentally present in the situation as you possibly can. You need to understand whats happening around you and analyze it. You need to stay focused on the present-what is actually happening to you- and not worry about the things that you think might happen to you. Notice that your heart rate is elevated, your breathing faster, you might feel dizzy or nauseous. You just need to recognize the symptoms but don't let the fear get to you. Also pay attention to how afraid you are. It isn't a bad idea to come up with a "fear level" to put your fear on a scale of one to ten. You should feel that your fear level will drop as you stay in the moment.
The next thing you can do is breathe deeply. This is a great method to deal with all kinds of different problems you could be going through, not just anxiety attacks or panic attacks. In this situation when you combine your deep breathing with the technique discussed above you should be able to deal with the attack. Breathing deeply will help in a few different ways. You can counteract the dizziness by breathing deeply because it will help get your oxygen into your system. If you really want to control your anxiety levels then deep breathing is a technique that you absolutely need to learn. What you need to do is usually called diaphragmatic breathing. This is where you breathe deep from your gut rather than just into your chest. You actually want your stomach and chest to expand outward.
The next strategy you can add into your arsenal of ways to deal with anxiety attacks is to use rational affirmations. It is important to say them out loud. You will come up with a rational statement like "no one has ever died from a panic attack" or " I am in completely control over my body". You will need to repeat this to yourself over and over again. You can combine this with deep breathing by breathing deeply, repeating your affirmation, then breathing deeply again. This should begin to have a very powerful effect over you and you might enter a kind of meditative trance. This will make it much easier for you to deal with the anxiety attack. A thing that can really make this more powerful is to use a affirmation that makes sense to you rather than just using on that I, or someone else, has presented.
How To Stop Anxiety Attacks In The Long Term
One of the biggest mistakes that people who suffer from anxiety attacks do is try and deal with the problem entirely on their own. Even in our own country there are millions of people who suffer from anxiety or panic attacks. A lot of these people try and hide the problem entirely. In the long term this can make your anxiety significantly worse. It can really help to find a person who is supportive like a family member or spouse. This can be an effective way to deal with the attacks after they have happened as well as while they are happening. Make sure you pick the person you will put your trust in carefully. They need to be really supportive and not judgmental.
To take talking to someone a step further, another thing you can do to help you deal with anxiety attacks is to get a professional counselor to help you with your anxiety problems. Panic and Anxiety attacks are a very common medical condition so finding a professional with experience in treating them can be very easy. I think that they are so effective because they can give you powerful actionable strategies and they can help you look at your problem from a totally different perspective.
Your counselor can also help you decide if you need some form of medication. A lot of people who only suffer from mild to moderate levels of anxiety or panic attacks can take care of them with only the help of someone to talk to or other natural methods like we have already discussed. However, some people will do much better if they have some kind of medication. This is more common when the person has other kinds of disorders as well. For example if the person also has clinical depression then adding in a medication to help them deal with the depression will make the anxiety and panic attacks significantly easier to deal with. It is important to remember that drugs and medications can never actually cure a problem. All they really do is make it much easier to deal with on a day to day basis. They are merely a helping hand that will help you cure the problem yourself.