As a former sufferer of panic attacks, I can tell you first hand that experiencing a panic attack is not something to look forward to with relish! Once in the grip of these attacks, all you desire is to feel normal once more. I have written below, 6 of the most effective ways to get rid of a panic attack. Please ensure you at least attempt to apply them when next you are experiencing an attack.
1. Calm Down
As hard as this will be, you should try to calm down during a panic bout. Easy to say, not so easy to do, I know … But neverless we must move ahead; try and trace the root cause of your panic attacks, what triggers it? Unusual stress, worry over unpaid bills, worry over your health or that of a loved one? What? Identifying the triggers that you experience before a panic attack is half way towards achieving a cure for your condition … therefore you must strive to be calm … what caused the attack? Knowing this means that you can “consciously” avoid the root cause.
2. Practice Deep Breathing Exercises
Before you have an attack, you need to learn to breathe deeply … here, let me show you exactly how; Inhale deeply through your nostrils while you count from 1 to 5. Hold in your breath for 5 seconds. Then, through your mouth, release your breath slowly (also count from 1 to 5 slowly while you do this.) That's all there is to it. But it is important to get this technique “down” before an attack occurs, so that you can do it correctly under pressure. Deep breathing exercises forces you to undergo “controlled” breathing, this in turn allows oxygen to be even distributed throughout your body. The result is that you become relaxed and then breathe easier.
3. Fresh Air, fresh air – I need some air!
Whenever possible during a panic attack, try to get out to where there is fresh air. Can not get out? Then raise the windows in the room where you are to get the fresh air in. Always ensure that there is a window in that room that you can easily open in an emergency (like that panic attack). Once you do that, you will see yourself suddenly heading for that window once you feel and attack coming on.
4. Imagine vividly – oh! Maui
We all have images, events past, places visited, places intending to visit, faces of people, music, movies, stories etc., that when we remember or think about, we instantly feel relaxed … on, switch your mind to Aruba, or wherever, or that walk on the beach in Honolulu with the missus (the list goes on and on …) Picture yourself there doing something that soothes you and you should instantly be at peace – ensure that you use an image that is almost always guaranteed to bring you peace.
5. Get a Massage
If, like me, you are not alone (woe is he who is alone and all that … ha, ha), then get them to give you a shoulder or back massage – heck, go the whole mile and get a total body massage eh? I guarantee you that tension has a way of flying out the window when someone is gently massaging your body. Heh heh …
6. Milk, mi-elk, Milk, it make your baby healthy …
Yeah, and you too. Milk is an age old remedy that soothes the stomach while relaxing the body. I for one know that taking a glass of milk before going to bed helps me sleep. Try to heat it up to room temperature, that way your body will not have to work to warm it up thereby ensuring that you relax much faster.
Alright, above you have 6 top ways to get rid of panic attacks, it now up to you; try them out, you have everything to gain. I have been able to totally overcome my panic attacks, do you want to know how I did it? …