Useful Methods for When Panic Attacks Occur

An anxiety attack is coming on. You may feel as though you no longer have control of your body. Millions of individuals worldwide, encounter the struggles associated with panic attacks. Panic attacks can be the result of chemical imbalances, unreleased traumas, stress, or a host of other factors.

In order to notice permanent alleviation of your attacks, medications, psychotherapy, and practicing methods of relaxation are very useful. But, what steps can be taken to stop a panic attack that has already begun? When a panic attack is occurring, these are four steps that can stop them:.

First Step - Be Cognizant That an Attack is Upon You

Anyone who has past experience with panic attacks ought to be able to determine when one is beginning. Should this not be the case, it is vital that you establish an understanding of the symptoms.

A rapid heartbeat, extreme fear for no apparent reason, trembling, having trouble breathing, dizziness, and goosebumps are all signs of an anxiety attack.

In order to conquer a panic attack, you must first be sure to identify that you are experiencing one. Once you have ascertained that an attack is coming on...

Second Step - STOP THE ATTACK!

Because you are now aware of what is happening, you can stop it. When an anxiety attack occurs, it's becuase being overcome with fear, which causes your brain to break into a state of panic. You may think that you don't have any control, and your brain agrees with this by creating negative beliefs. In return, the bad thoughts create even more panic and then you are stuck in a cycle.

You have come to a point where you really need to release this cycle of stress. You must put a stop to that negative voice from within. You have developed an obsessive habit of reacting to these stressful situations by thinking the worst, and you can change these thinking patterns with some training. One technique is to replace the negativity with something pleasant instead.

Positive affirmations will be very effective in this case. You must tell yourself that you are in control, and doing ok, even if you aren't to the point where you are actually ready to believe it, you should still say these, or similar words of affirmation , to yourself. You'll achieve the sought after effect by verbalizing these encouraging words.

Step 3 - Calm Down and Regain Control

When in a panic, it can be hard to take back control of your surroundings and mental state. Relaxing yourself is the next stage, and will help you regain power over your circumstance. An effective method is utilizing deep breathing. Draw lengthy, slow breaths and release negative thoughts each time you breathe out.

Creative visualization, breathing deeply, and meditation, are some of the exercises that you can perform as steps to stop panic attacks. By learning to successfully perform these practices, you'll be well prepared to manage your stress when you recognize that it is rising to the point where you may be in danger of losing control. As you work toward achieving your state of relaxation , you'll realize that your panic attack has all but subsided.

Fourth Step - Evict Your Fears

Now that you have regained control, and your mind is better, you can deal with things more clearly. You have progressed through the four steps to stop panic attacks, and you now are aware that this momentary episode of anxiety will last for just seconds, and there has been no harm that has occurred as a result. As you let go of the stress, you should recognize that it's not an element of your make-up that belongs there.

Conquering fears and panic at last is often an arduous task that does not happen instantly. However, by using the aforementioned steps to stop panic attacks, it is possible to alleviate their negative impacts as they start to present themselves.

To read the full article on Steps to Stop Panic Attacks, check out: Panic Attacks What to Do