How To Control Panic Attacks And Calm Yourself Down

Panic attacks seem to come from nowhere. You're going about your daily business at the store or on the street, and suddenly you're seized by a feeling of terror. Your first instinct is to run away, but you can't move, and you feel like with each passing second you're losing control of your mind.

You may feel like you don't know how to control panic attacks, but taking control and bringing yourself back to reality is essential - and possible. Many people have overcome their anxiety by learning how to control panic attacks, and by putting it into practice. It's all about creating new habits of thinking.

Tips On How To Control Panic Attacks

First, recognize the symptoms of an attack. Racing heartbeat, sweaty palms, a feeling of everything closing in around you, that fight-of-flight animal instinct; these are all typical symptoms. If you've suffered from attacks before, you will likely recognize when one is starting.

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Once the attack begins, you've got to take control before it does. Here are three key things to realize:

1. It is just an attack. It's happened before, and just like before, it will pass.

2. You're not the only one who suffers from panic attacks, and you're NOT going crazy.

3. YOU are in control of the situation, and you can become calming yourself down, starting NOW...

When it hits you and you start shaking, sweating and losing control, don't try to fight it. Don't try to wrench yourself into control. Your body responds naturally to your mind, so let it do its thing. You want to FACE the attack rather than running from it.

Let your body do its thing, and let your mind wander. The best way to overcome an attack and get started taking control is to distract yourself. Think of something that happened the other day, read a sign somewhere, listen to music or anything else that will get your mind off its negative thoughts.

There will be time to take control, and you'll be able to do it, but the first step is to calm down and relax. Let your body work its tension out naturally and practice a simple relaxation technique to get yourself calm.

Methods For Bringing Yourself Down

There are a few good techniques to help yourself relax. Pick the one that works best for you. These methods all take a little practice, but after you've done it a few times, its calming effects should work more quickly.

Breathing is a common and natural way to relax the body. Stop whatever you're doing and take deep, unhurried breaths. Breathe slowly but naturally. With practice you will be able to feel the right natural pace of breathing.

If deep breathing is tough for you, try counting. We've all heard of people counting to 10 when they get angry. Research shows that counting to 10 isn't enough mental activity to keep you from getting angry or losing it. Instead, try counting down from 100 by 3's. Sound difficult? That's exactly the point. It requires some thinking, which takes your mind off the panic.

Visualization and meditation are also great techniques for helping you take control of your mind. Getting control and relaxing when the attack starts are the keys.

Practicing relaxation techniques, seeking psychotherapy and looking into anti-anxiety drugs are great long term ways to stop attacks. Once you know how to control panic attacks, you can live an ordinary life again, free from fear.

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