Know About Panic Attacks Before we proceed in controlling panic attacks, it's better if we have an idea on what this situation is. What happens is this: your brain sends a signal to the body that there is a threat even though there's none. The result is the feeling of fear. You get nervous and experience the symptoms related to it - fast heartbeat, breathing problems and shaking or trembling. There are others signs and symptoms, as well, such as nausea or feeling lightheaded. What Triggers It? Knowing what triggers your panic attack is an extremely valuable information. You should seek the help of a health care professional to determine them. At times, the causes of panic attacks may not be overtly apparent. Heredity can play a role, so does stress, trauma or a medical malady. Once you've determined the cause in your case, it becomes easier to deal with panic attacks. So, read on to know how you can control it. Relaxation One way to control panic attacks is to relax. Sleep well and engage in yoga or muscle relaxation exercises. Also, you can practice deep breathing. Here are the steps: - Lie flat on the floor - Place one hand on your diaphragm located above your navel and another hand on your chest - Slowly and deeply inhale and try to make your diaphragm rise - Hold your breath for a few seconds - Let your diaphragm go back to a normal position by exhaling slowly - Continue the above steps until you are able to breathe normally Confront Your Fears Confronting your fear head-on and addressing it is the best way to calm yourself during panic attacks. Rise above your fear to win your struggle against the dreaded attacks. Although easier said than done, you just need to persist. When you become nervous or uncomfortable by the thought of fear, relax and keep your calm. Face your fear and never run away from it. Try to diminish its power to overwhelm you and you'll find that you are able to willfully calm yourself down. This phase is a big step in taking control of your fears and the panic attacks. Stop Alcohol and Drug Abuse Over-indulgence on alcohol to keep you relax is a big leap towards more problems in the future. Hiding your fear behind the bottle is not the best way to address it. The use of illegal drugs can result to worse panic attacks. Drugs that produce hallucinations and heighten your senses can lead to even more dangerous and serious attacks. Never ever use drugs whether you're experiencing panic attacks or not. It can create a situation that can start fear in you and, thus, become a trigger for anxiety and panic attacks. Stop Worrying Worrying can trigger a panic attack. Go for leisure walks at the park or a place where you can interact with others or where you can meditate. Thinking about what can happen to you during a panic attack can be a cause for worry that may lead to an actual panic attack. Focus on the fact that no actual danger is going to happen to you that should make you worry. Seek Professional Help Talk to a doctor or therapist and open up to them about your fears and your problems in addressing them. They can design a program suited for you to help you in controlling anxiety and panic attacks. If you get the chance, meet and talk to individuals who have suffered from panic attacks and gotten over them. Obtain helpful tips that will boost your confidence so that the next time it happens, you'll be more calm in controlling anxiety and panic attacks.
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