Panic attacks are bouts of extreme fear with symptoms of trembling, sweating, nausea, dizziness and shortness of breath. They usually occur without an obvious threat.
Most panic attacks last about 10 minutes. However, they can continuously reoccur for hours in extreme cases.
It is possible to manage your panic attacks with some of the techniques below.
* Breathe with the abdomen and diaphragm. Take long, slow and deep breaths.
* Stay in the present moment by concentrating on what is happening to you now and not on what things could happen to you.
* Accept the panic attack - acknowledge that the panic attack is happening to you, that you are not going to die and that it will soon past.
* Accept the unpleasant feelings. Don't try to fight the symptoms, go with them.
* Speak to Yourself - repeat reassuring sentences to yourself inside your head, such as "I will let my body do its thing - this will pass", " I can be anxious and still deal with this situation" or "This does not feel great, but I can deal with it".
* Escape Temporarily - seek relief inside a safe area.
* Seek support from someone close to you.
* Seek professional help from someone well trained in Cognitive Behavior Therapy (CBT). This type of psychological technique has been shown by research to be one of the best way to treat panic attacks in individuals.
Programs To Incorporate in to Your Daily Schedule
Several former sufferers of panic attacks have produced home-study programs. These products teach sufferers how to overcome panic attacks without drugs and have been effective for many people when traditional treatments have failed. Typically, these programs come in book, audio or video form and are any easy to incorporate panic attack relief techniques in your daily life.
