For everyone who have panic attacks and need to get over it, it does not hurt to try these methods below. The following ways have been believed can help people overcome their panic attacks.
Let's get started to stop panic attacks.
When you eliminate fear, you eliminate the most common cause of anxiety attacks. Yes, you can learn to stop scaring yourself. This is the second most powerful way to eliminate anxiety attacks.
For example, rather than thinking, “Oh my gosh, this is awful. What if I completely lose it?” Use more affirmative language such as, “Ok, this doesn’t feel good. But it’s just my body’s emergency response and it will end as I stop scaring myself.”
Or, instead of thinking, “This is awful. I can’t stand it!” Think, “This is what a high degree stress response feels like. Many people go to great lengths to feel this. It’s a normal part of the body’s survival mechanism. It’s not dangerous.”
Or, instead of thinking, “What’s causing this horrible feeling? What if I’m dying or having a complete breakdown?” Think, “This feeling can feel strong, but it’s not dangerous. All bodies react this way when we think we are in danger or are overly stressed. It’s not something to be concerned about. It will end soon and I'll be fine again.”
Taking charge of your thinking puts you in control of your body’s emergency system. As you get proficient at taking control, you can completely shut down anxiety attacks and prevent them from starting.
2. Make yourself calm and relax – Similar to point two, calming yourself down shuts off the mechanism that causes anxiety attacks. Calming yourself down ends the stress response. Then it’s just a matter of time until the body uses up or expels the remaining stress hormones.
The more you calm yourself down, the faster the anxiety attack will end and the sooner you’ll feel better. Keep in mind that the physiological, psychological, and emotional changes resulting from a minor stress response last for approximately a few to ten minutes. A high degree stress response can last for twenty to thirty minutes or more. You want to keep yourself calm until the body recovers from the active stress response. This means you may feel the physiological, psychological, and emotional changes in the meantime, but that they will all end as the body recovers from the active stress response.
Calming yourself down is another sure way to end, control, and prevent anxiety attacks.
3. Take a relaxed diaphragmatic breathing – Slow, relaxed, diaphragmatic breaths cause the body to trigger a natural tranquilizing effect. This tranquilizing effect counters the effects of the stress response. As you relax diaphragmatic breathe, your body will calm down, which again will end an anxiety attack.
Relaxed diaphragmatic breathing (slow breathing from your diaphragm) is another natural way to end, control, and prevent anxiety attacks.
4. Keep your body relax – Relaxing the body shuts off the stress response since the body can’t go in both (arousal/relaxed) directions at the same time. The more relaxed you make your body, the faster the body uses up and expels stress hormones, which will bring an end to the feelings associated with an active stress response.
Relaxing the body also offsets the muscle tension caused by the stress response. You can read more about that under the ‘muscle tension’ symptom.
5. Distract yourself – As we mentioned earlier, most anxiety attacks are caused and fueled by thinking anxiously. Distracting your attention can prevent anxious thinking. As you prevent anxious thinking you also prevent voluntary anxiety attacks.
There are lots of ways to distract yourself, such as counting, calling a friend, organizing materials on or in your desk, playing a game, reading a book, and so on. Anything that distracts your mind away from anxious thinking will indirectly end stress responses and anxiety attacks. The better you are at distracting yourself, the faster anxiety attacks end.
You might also want to distract yourself with more sensory experiences, such as with cold water, ice, strong tastes, touch, and so on. Strong sensory experiences are more distracting. Anything that takes your mind away from the sensations associated with the active stress response and thinking anxiously will assist in ending anxiety attacks.
6. Recognize the panic attacks – No matter how powerful the anxiety attack, it will end. We can end them faster by doing some or all of the above. Nevertheless, all anxiety attacks end. It’s only a matter of time. No one experiences unending anxiety attacks even though sometimes it can feel that way. Riding out the anxiety attack knowing it will end can help you remain calm, which also shuts off the stress response and anxiety attack.
7. Recognize your body to thinking you are in danger (survival mechanism and the stress response). Many people go to great lengths to experience the rush of the stress response (skydiving, bungee jumping, other dangerous and thrilling activities). So a high degree stress response isn’t a bad thing, but the body’s temporary emergency survival mechanism in action. We can shut it off anytime by using the above strategies.
8. Believe that anxiety attack is always in control. Using the above strategies can put you in control…and every time. While it may take courage and practice initially, all of us can control anxiety and anxiety attacks. Knowing how to control anxiety attacks, and becoming practiced at it, eliminates them.
Moreover, even though you may feel you are in danger from an anxiety attack, you aren’t. An anxiety attack is a common response to believing you are in danger, but not the actual cause of being in danger.
9. Keep your stress of body in check. – Keeping your body’s stress in the healthy range will prevent involuntary anxiety attacks. You will also have more control over your body’s reactions when stress is minimized (persistently elevated stress can cause the body to act erratically and more involuntarily than normal, which can affect the level of control you have over your physical, psychological, and emotional capacities).
Let's get started to stop panic attacks.
Here is 9 ways How to Stop Panic Attacks:
1. Avoid to scaring yourself – As we mentioned above, anxiety attacks are mostly caused by being afraid. So being afraid of anxiety attacks is one of the most common reasons why anxiety attacks sustain…and why people develop Panic Attack Disorder. Since fear is the most common reason why anxiety attacks occur and persist, refusing to scare yourself removes the main reason anxiety attacks occur.When you eliminate fear, you eliminate the most common cause of anxiety attacks. Yes, you can learn to stop scaring yourself. This is the second most powerful way to eliminate anxiety attacks.
For example, rather than thinking, “Oh my gosh, this is awful. What if I completely lose it?” Use more affirmative language such as, “Ok, this doesn’t feel good. But it’s just my body’s emergency response and it will end as I stop scaring myself.”
Or, instead of thinking, “This is awful. I can’t stand it!” Think, “This is what a high degree stress response feels like. Many people go to great lengths to feel this. It’s a normal part of the body’s survival mechanism. It’s not dangerous.”
Or, instead of thinking, “What’s causing this horrible feeling? What if I’m dying or having a complete breakdown?” Think, “This feeling can feel strong, but it’s not dangerous. All bodies react this way when we think we are in danger or are overly stressed. It’s not something to be concerned about. It will end soon and I'll be fine again.”
Taking charge of your thinking puts you in control of your body’s emergency system. As you get proficient at taking control, you can completely shut down anxiety attacks and prevent them from starting.
2. Make yourself calm and relax – Similar to point two, calming yourself down shuts off the mechanism that causes anxiety attacks. Calming yourself down ends the stress response. Then it’s just a matter of time until the body uses up or expels the remaining stress hormones.
The more you calm yourself down, the faster the anxiety attack will end and the sooner you’ll feel better. Keep in mind that the physiological, psychological, and emotional changes resulting from a minor stress response last for approximately a few to ten minutes. A high degree stress response can last for twenty to thirty minutes or more. You want to keep yourself calm until the body recovers from the active stress response. This means you may feel the physiological, psychological, and emotional changes in the meantime, but that they will all end as the body recovers from the active stress response.
Calming yourself down is another sure way to end, control, and prevent anxiety attacks.
3. Take a relaxed diaphragmatic breathing – Slow, relaxed, diaphragmatic breaths cause the body to trigger a natural tranquilizing effect. This tranquilizing effect counters the effects of the stress response. As you relax diaphragmatic breathe, your body will calm down, which again will end an anxiety attack.
Relaxed diaphragmatic breathing (slow breathing from your diaphragm) is another natural way to end, control, and prevent anxiety attacks.
4. Keep your body relax – Relaxing the body shuts off the stress response since the body can’t go in both (arousal/relaxed) directions at the same time. The more relaxed you make your body, the faster the body uses up and expels stress hormones, which will bring an end to the feelings associated with an active stress response.
Relaxing the body also offsets the muscle tension caused by the stress response. You can read more about that under the ‘muscle tension’ symptom.
5. Distract yourself – As we mentioned earlier, most anxiety attacks are caused and fueled by thinking anxiously. Distracting your attention can prevent anxious thinking. As you prevent anxious thinking you also prevent voluntary anxiety attacks.
There are lots of ways to distract yourself, such as counting, calling a friend, organizing materials on or in your desk, playing a game, reading a book, and so on. Anything that distracts your mind away from anxious thinking will indirectly end stress responses and anxiety attacks. The better you are at distracting yourself, the faster anxiety attacks end.
You might also want to distract yourself with more sensory experiences, such as with cold water, ice, strong tastes, touch, and so on. Strong sensory experiences are more distracting. Anything that takes your mind away from the sensations associated with the active stress response and thinking anxiously will assist in ending anxiety attacks.
6. Recognize the panic attacks – No matter how powerful the anxiety attack, it will end. We can end them faster by doing some or all of the above. Nevertheless, all anxiety attacks end. It’s only a matter of time. No one experiences unending anxiety attacks even though sometimes it can feel that way. Riding out the anxiety attack knowing it will end can help you remain calm, which also shuts off the stress response and anxiety attack.
7. Recognize your body to thinking you are in danger (survival mechanism and the stress response). Many people go to great lengths to experience the rush of the stress response (skydiving, bungee jumping, other dangerous and thrilling activities). So a high degree stress response isn’t a bad thing, but the body’s temporary emergency survival mechanism in action. We can shut it off anytime by using the above strategies.
8. Believe that anxiety attack is always in control. Using the above strategies can put you in control…and every time. While it may take courage and practice initially, all of us can control anxiety and anxiety attacks. Knowing how to control anxiety attacks, and becoming practiced at it, eliminates them.
Moreover, even though you may feel you are in danger from an anxiety attack, you aren’t. An anxiety attack is a common response to believing you are in danger, but not the actual cause of being in danger.
9. Keep your stress of body in check. – Keeping your body’s stress in the healthy range will prevent involuntary anxiety attacks. You will also have more control over your body’s reactions when stress is minimized (persistently elevated stress can cause the body to act erratically and more involuntarily than normal, which can affect the level of control you have over your physical, psychological, and emotional capacities).
0 Response to "How to Stop Panic Attacks"
Post a Comment