Millions of people throughout the world suffer with panic attacks. While some suffer in silence, thousands more are diagnosed each day with panic disorders. While therapists and psychologists attribute the occurrence of panic to many genetic and social experiences, the exact cause for panic attacks is still not completely known.
Many people waste more time fearing a possible upcoming panic attack than actually having them. In fact, the fear of having a panic attack can be worse than the actual attack itself. Many people turn to medication from their doctor to get through each day. While medication can be effective, it’s not the answer for everyone. In fact, it comes with a list of side effects and finding a medication to work for a particular patient can be a frustrating round full of trial and error with many prescriptions.
If you suffer with panic attacks, there is a light at the end of the tunnel! You can get through each attack without medication, using these four coping tips.
1)Breathing Exercises: Breathing through panic attacks can help you cut down the length of time the “attack” lasts. When you start to feel panic coming on, try to sit down somewhere. Then, close your eyes and begin concentrating on your breathing. Be sure you are taking normal breaths and not breathing too quickly. If you are breathing too quickly, try to take deep and slow breaths. Many people feel more panic because they breathe too quickly during an attack and hyperventilate. If you’re able, say quietly to yourself “breathe in, breathe out”, as you’re taking breaths. When you first start experiencing panic attacks on a regular basis, you may not be able to tell when one is beginning. In fact, you may be doing something completely “normal” and all of a sudden feel intense panic. However, as you become more familiar with your body you’ll eventually be able to tell when upcoming panic is coming on and may even be able to use breathing techniques to stop it from occurring in a full-blown manner.
2)Cognitive Behavioral Practice: If you’ve developed such panic you fear going to specific places or doing certain things, you may want to start focusing on this particular coping skill. Often panic attacks can lead to disorders like agoraphobia, which can be debilitating. If you’re afraid to do something, begin conquering your fear by taking baby steps. If you can’t bring yourself to walk into a grocery store, first practice standing outside of the grocery store. Practice every single day. When you become comfortable with the task, challenge yourself to go inside for three minutes. Move along until you conquer your fear.
3)De-stressing Your Life: One of the most common reasons people experience panic is because they have too much stress in their life. While people can’t quit their job, their marriage or parenting, there are often ways to de-stress your life without giving up the major parts of it. Think about finding a less stressful job or joining the gym to relieve extra stress.
4)Commitment To Letting It Go: When you commit to being in control of your mood, you may find panic comes less and less. For example, if you usually get bent out of shape when your teenager gets a bad grade make a commitment to yourself the next time it occurs you won’t panic. Instead, you’ll calmly let go of your rage and stress around the event and find a positive way to handle it.
