Panic attacks are most often brought on by genetic factors, or through the effects of stress. It's a fact that 1 of every 10 Americans experience anxiety attacks at some point, and left unattended these panic attacks may well become phobias, produce heightened anxiety, and also higher levels of stress in people's lives. Those suffering with them can find the experience unbearable and they can be a huge interruption their social and work lives.
There are several treatments which are available. These tend to be a combination of cognitive behaviour therapy and medication as these appear to be the most useful. In this article we are going to go over several ideas for panic attack relief.
Treatment that is successful usually takes some time, and in order to completely beat the panic disorder issue, one needs to take an active role in the treatment of they are undergoing.
How do you treat panic attacks naturally
1. Having a List of Things to Help you Keep Calm
An excellent technique to help relieve the fear experienced with anxiety attacks is in the form of making lists. Sometimes documenting the items that cause you worry and then contrasting these with a summary of items that which bring about feelings of happiness and calmness will occupy your mind in the case your start to suffer from a panic attack.
Having a good list of soothing and satisfying items may be massively useful to have to hand if you feel panic and anxiety beginning to rise.
2. Staying in the Present
The action of pondering the events of the past or even anticipating future outcomes just invites anxiety and fear. Mulling over all kinds of negative possible scenarios that might occur will typically flood the mind with fears and worries.
This way of thinking does not help you in any way, particularly in case you are afflicted by panic attacks. It's a much better idea not to be concerned needlessly over things which haven't actually happened yet.
Furthermore, don't dwell on those things that have already occurred in the past. If you find you're unsatisfied with a particular situation, take some proactive measures to rectify it, but don't replay past moments repeatedly in your head.
3. Accepting the Situation
Yet another fantastic suggestion for those suffering with panic attacks is in the situation that you begin to feel nervous or maybe a panic attack is starting, take a deep breath and acknowledge how you feel for what it actually is.
Tell yourself that yes you're experiencing a certain amount of fear, panic or maybe anxiety and allow it to run its course. This process of accepting can work as a great way of having the ability to ultimately step clear of the fear you are experiencing.
4. Keep Control of your Imagination
Needless the action of worrying won't assist you in this time of extreme nervous tension, neither can it help the situation you might be concerned about.
Consequently it is an important strategy for panic attack relief to avoid worry and not allow your creative imagination to drift off to consider all the worst case scenarios. As an alternative, start to think of how things could go right for you.
The best thing to do is to nip these ideas in the bud and begin taking in deep breaths as well as relaxing. Asking yourself or perhaps others What if this happens, does not ultimately help you in any way, so quit doing it!
5. Use Aroma Therapy to help you relax
Aroma therapy has proven to be a good way of helping to relax, and also has the power to alleviate your levels of stress. You can use oils of lavender, ylang ylang, sage and various other flowers and herbs which are able to have an incredibly wonderful effect when used to soothe pulse points on your wrists or neck.
6. Avoid Misleading Yourself
While it could be appealing to simply stay away from situations that make you feeling somewhat nervous, this just serves to strengthen the concept in your mind that there's exists a problem and a frightening aspect about these specific circumstances.
Telling yourself that it's your anxiety attack which is the issue rather than the location or circumstance in question that's creating the stress should enable you to go about your activities and work to the degree that you might then not associate the anxiety you are experiencing with them any longer.
7. Applying the Technique of Deep Breathing
And lastly, simply breathe! Shut your eyes and inhale deep breaths, begin mentally relaxing. Start to visualise calming images in your head. Its a good idea to apply this technique in less traumatic situations, so when the necessity arises, you are going to be prepared in your mind to take it easy, and simply breathe.
8. Visualise a Special Happy Location
Visualise yourself being there, and also attempt to concentrate on the most detailed image you can imagine. Think of paddling in the ocean, or perhaps laying back on your sunbed soaking up the rays.
Make sure this location is one of tranquillity and relaxation, without any excessive noise and city chaos.
9. Using the Method of Muscle Relaxation
Similar to action of deep breathing, using muscle relaxation techniques can work on your panic attack in a positive way by effecting how your body reacts to the panic attack.
You perform the muscle relaxation technique through relaxing one muscle after another. One method is to begin with your toes and move up through each individual muscle group in the body.
These kind of relaxation techniques will work best if you’ve had a good deal of practice with them before a panic attack is actually taking place.
10. Perfoming some Light Exercises
If you find yourself hyperventilating or having some difficulty breathing make sure you can get your breath before attempting any type of exercise.
Conclusion
While there are more many more tips and strategies to assist you to manage the anxiety and panic attacks you may be experiencing, hopefully the ideas stated here will be of benefit to suffering panic attacks.
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