One of the worst feelings we feel when suffering from a panic attack is the feeling that we are not in control of our bodies. It makes the attack very frightening because we always believe we do not know what's going to happen next. This is one of the feelings that leads us to constantly fear the coming of the next attack. Because we feel it is something beyond our control, we are constantly “watching our backs”, so to speak, for the next one to strike.
It does not have to be this way, though. There are techniques we can learn to be able to control panic attacks and keep them from taking over our thoughts and our bodies. In fact, when we learn to control panic attacks, we lesser the chances of them affecting us, and we less the possibilities that they will occur again. The more we do this, the more we free ourselves from panic an anxiety, putting us on the road to complete recover.
Here are some techniques that can help you learn to control panic attacks:
- Schedule your worrying time.
This method works well for some people. If you choose a specific place and time to worry, you can make sure panic attacks do not happen unexpectedly. Make this time and place an everyday habit and set an alarm clock so that you do not worry beyond the time limit. Before beginning, tell yourself that you are going to think rationally about everything you are about. Go through each panic thought and rationalize thought it, then let go of the thought. This should help you worry less, as well as less the chances of your getting eaten by panic off guard.
- Find ways to relax.
If you suffer from panic attacks, finding ways to relax is important. It is also integral to your being able to get a hold of your panic. Great methods of relaxation include deep breathing, yoga, and meditation. These activities help calm your mind and body, making it less likely that you will panic.
Regular exercise is good for your physical health. However, did you know that it is good for your emotional and mental health too? When you exercise often, you get your system working more actively, helping brain and organ function. Regular exercise also releases endorphins in your system, and endorphins are the brain's happy chemical. When your body is working right and endorphins are running through you, you will feel much better, helping you control panic attacks.
- Get a good night's sleep every night.
Before going to bed each night, relax yourself, either through meditation, deep breathing, or other relaxation techniques. Try to think of pleasant thoughts or not think of anything at all as you drift off to sleep. This should help ensure that you get a good night's sleep, which is integral to fighting panic and anxiety. When you are well rested, you feel much better and your brain is sharper, making you more able to control panic attacks.
- Become aware of what triggers the attacks.
It is very likely that similar feelings or thoughts occurred the last couple of times you had a panic attack. Maybe you were in a different place or doing different things, but many panic attacks have feeling and thought patterns. Try to become aware of these feelings and thoughts because they can be triggers for the attack. Once you are aware of what can lead to an attack, you can address the situation as soon as you notice the warning signs.
It is important that you find an effective method to help you control panic attacks. You may have to seek therapy to find the right method for you, but it is important that you find the method that works. An effective and successful method will help you recover from panic disorder.