There are many ways you can help yourself through anxious situations and panic attacks. Panic attack self help techniques can help you remain calm and control the situation around you so you do not enter into a severe attack. Many of the ways to control your attacks are through meditation exercises that have been proven to calm your mind and body.Identify Your Symptoms
Panic attack self help first starts with identifying your symptoms. Another term used for identifying your symptoms is ‘triggers’. These triggers are what make your anxiety level rise and what makes you go into a panic attack. It can help to write down the times you have experienced a panic attack and what happened immediately before it to find out the reason that lead you to that point.
Self Talk for Panic Attacks Self Help
Negative thoughts and negative self talk can be worrisome and anxiety provoking. If you are the type of person that puts yourself down a lot or doesn’t give yourself the benefit of the doubt, you may be causing yourself anxiety. The worry and depression you may feel feeds on itself and the next thing you know you have built up a situation where you can’t do anything right and you are useless. Instead of beating yourself up, try to talk yourself up. Tell yourself that things are going well and point out to yourself all of the positives that you have accomplished. Continue to tell yourself that you are good person and that people love you. This will make a world of a difference in the way you feel and what you are able to do during the day.
In panic attacks self help techniques, this is the most popular. Breathing is the best way to calm your mind and body. When you breathe in through your nose and out through your mouth you are letting your body take in the clean oxygen it needs. It also keeps you breathing rhythmically. When you become anxious, you may not notice but your breathing will speed up and you will start to take short breathes. This will make you feel worse and aide in making you feel more anxious. By slowing your breathing and concentrating on it, you will be able to take a break from the anxiety provoking situation and keep your body in control.
Countdown from 100 for Panic Attacks Self Help
Counting down from 100 is another useful panic attack self help tool. The idea of this is similar to the breathing technique. By counting down, you will be able to focus on something other than what is causing you fear or worry.
Imagery for Panic Attack Self Help
Closing your eyes and picturing yourself in a faraway place that is peaceful and relaxing can significantly reduce your anxiety, fear and worry that may lead you to a panic attack.
Not all of these techniques may work for you. The key is to find out which ones work for you and use them when you need them. Many of these have been found to be effective and can significantly reduce the number of panic attacks you experience.