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| How To Stop Panic Attacks |
By:
Gillian Niles 
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I suffered from panic attacks for many years, until I finally came across a few tips that actually WORKED, and it’s been two years since I had an “episode”. I hope these tips help you…
Tip 1- Breathe deeply, and breathe slowly- Breathe into the diaphragm instead of the chest-tricky to begin with but easy enough with practice. There are various techniques like this shown in lots of “How to Stop Panic Attacks” books, also teachings of Yoga and singing. Breathe in through your nose, concentrating on pushing the oxygen down into your abdominal area, and then slowly pushing it back out through your mouth. The concentration on the breathing will also aid you by removing your mind from the panic itself.
Tip 2- Positive Thinking/Subtle Changes to your internal attitudes- The idea is not how to stop panic attacks, but how to avoid them. These are very easy to overlook but in my own experiences proved invaluable. Gentle, insistent repeated phrases internally do wonders for the psychological impact of a panic attack, and as you get more familiar with it you may be able to defuse them altogether. Say them to yourself (either in your head or under your breath, whichever makes you prefer) as you feel an attack starting. Phrases such as “It’s okay,” “I’m alright” “These feelings are not rational and they will be gone soon,” and “These feelings I’m experiencing are not healthy, rational feelings, so I’m going to think about something healthy and more pleasant instead.” Autosuggestion techniques like these proved wondrous for me.
Tip 3- Give the attack a rating as it happens, for example: “Okay I was feeling great but I’m getting stressed out, I’m going up from 1 to 2,” and continue with it as things progress. Keep these measures between 1 and 10, because then you are saying to your subconscious: “10 is the peak, so as soon as 10 comes I can start to feel better.” Categorizing and setting parameters in this fashion is a subconscious way of limiting the effect that an attack can have, and it also helps by making us understand the process of the attack. We must learn to understand panic attacks before we can learn how to stop panic attacks!
Tip 4- Distract yourself- This worked wonders for me and hopefully for you too. You can learn to defuse an approaching attack by distracting your brain into other activities instead. For example my favourite thing to do is to sing, I just love to sing when I’m around the house on my own, so when I felt an attack coming I would put my favourite songs on the stereo and sing along with them, quite often stopping the attack in its tracks. Not practical for every situation obviously, but distraction comes from any number of sources. Something that’s popular in lots of “how to stop panic attacks” books is to make up little counting games to distract yourself if you are out in the world and feel an attack coming, for example counting the cars they see or keeping count of how many people they see of each hair color-there are even people that run through their multiplication tables to distract themselves. Plan for it before it happens and then be ready with your distraction.
Tip 5- Preventative measures- The most effective method of how to stop panic attacks is prevent them from ever manifesting. There are various ways to improve your mindset and avoid the danger of an anxiety/panic attack altogether. The most obvious and effective of these for the average person are-
Regular exercise-Increases endorphins (feel good chemical) in the brain, and burns up excess adrenaline (excess adrenalin can lead to stress/anxiety/panic attacks due to stimulating the brain into overactivity),
Remove excess sugars and caffeine from your diet-again, these kinds of stimulants can induce overactivity in the brain,
SLEEP. Your body needs restful unbroken sleep to maintain itself. Don’t deny it!
A combination of these tips and techniques helped me make the difference I needed in my life and get rid of the panic attacks for good. I hope they can do the same for you!
Gillian Niles suffered from severe anxiety/panic attack symptoms for years and is eager to help others see the light. Visit www.this websitefor more information on how to stop panic attacks |
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