Help For Panic Attacks - What to do if you are having a Panic Attack

If you suffer from panic attacks you already know how miserable and frightening they can be. The one thing you want most during a panic attack is to once again feel normal. Here we will take a look at some easy solutions so that you know what to do if you are having a panic attack.

The first thing you want to do is calm down. This is easy advice to give but not so easy to practice. It is important for you to get a handle on what normally brings on a panic attack. Perhaps you experience unusual stress one day and that evening you have a panic attack. Maybe you are worried about bills or the health of a family member and eventually you have a panic attack. It is important to identify the triggers that you experience before an attack begins.

Once you discover the triggers you will be able to better prepare for the attack. Of course the preferred choice is to avoid the panic attack altogether but this is not always possible. Once the panic attacks starts you need to learn what to do if you are having a panic attack.

You can begin by practicing deep breathing exercises before you have an attack. Slowly inhale through the nose to the count of 5 then hold it for 5 seconds. Then release your breath slowly through your mouth to the count of 5. Practicing this exercise before an attack will help you do it correctly once an attack begins. Controlled breathing requires concentration and evenly distributes oxygen through your body. Both of these circumstances help you to relax and breath easier.

If it is possible, get out in the fresh air when you are having a panic attack. It is better to do the deep breathing exercise if you are outside the building you are currently in when the attack starts. If you are not able to go outside perhaps you could raise a window to get fresh air that way. Have one window that you know you can easily open in case of an attack. Soon you will find yourself automatically going for that window as soon as you feel the attack beginning.

Close your eyes while doing this deep breathing exercise. Think of something that relaxes you. Perhaps it is a walk on the beach at sunset or laying out in the sun soaking up some warm rays. Whatever it is that relaxes you, think about it. Let your mind wander to that relaxing place and picture yourself there doing the things you enjoy.

If you have someone with you when you have an attack ask them to rub your shoulders or back. It is hard to stay tensed up when someone is gently massaging your body.

Don’t forget the age old remedy of milk. Drinking milk soothes the stomach and helps the body relax. Many people drink a glass of milk before going to bed because it helps them sleep. If you drink the milk at room temperature your body does not have to work to warm it up and you will relax much quicker.

Prepare yourself ahead of time so that you know what to do if you are having a panic attack. This will make the attack much easier for you to endure.

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