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How You Can Prevent Panic Attacks

Life beyond the window
panic attacks
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Agoraphobia (from Greek ἀγορά, "marketplace"; and φόβος/φοβία, -phobia) is an anxiety disorder characterized by anxiety in situations where it is perceived to be difficult or embarrassing to escape. These situations can include, but are not limited to, wide-open spaces, and uncontrollable social situations such as may be met in shopping malls, airports, and on bridges. Agoraphobia is defined within the DSM-IV TR as a subset of panic disorder, involving the fear of incurring a panic attack in those environments. The sufferer may go to great lengths to avoid those situations, in severe cases becoming unable to leave their home or safe haven.
Although mostly thought to be a fear of public places, it is now believed that agoraphobia develops as a complication of panic attacks. However, there is evidence that the implied one-way causal relationship between spontaneous panic attacks and agoraphobia in DSM-IV may be incorrect. Onset is usually between ages 20 and 40 years and more common in women. Approximately 3.2 million, or about 2.2%, of adults in the US between the ages of 18 and 54, suffer from agoraphobia. Agoraphobia can account for approximately 60% of phobias. Studies have shown two different age groups at first onset: early to mid twenties, and early thirties.

It is important to be aware of the the things that induce your panic attacks. Once you know what causes your panic attacks, you will be able to stay away from them. Here are some tips to help prepare you to identify your panic attack triggers before the panic strikes. You don’t have to put up with a panic attack ever again.

If you find yourself becoming frightened while having a panic attack, look around and try to rationalize whether there really is some immediate danger to be afraid of. Is somebody actually trying to cause your harm? Most of the time, you will not be answering yes to these questions, so try to remain calm and allow your fear to slowly go away.

Such a statement is insensitive, and also false. Panic attacks are real and cause pain to many. If someone you know suffers from panic attacks, try to support any effort to improve the situation. Understanding and compassion from those around them will help a panic attack sufferer recover.

To curb panic attacks, try building up your ability to face social situations. I love to volunteer with kids or the elderly because the kids remind me to have fun and never judge me, and the seniors are so happy to see me and love to have me around. These groups can remind you how great you are and how lucky you are to be alive!

Work your body until it reaches exhaustion, and you must push harder than ever. If you feel that your exercises are too easy or not effective, find different exercises to do, or work out for a longer period of time.

Remind yourself that this is nothing that you have not encountered previously and that you will survive it intact. Just try relaxing and do not add bad thoughts because this will only make things worse.

It is important to seek medical advice and treatment if you feel that the panic attacks are overly restricting your quality of life. Some people deal with panic using nothing more than willpower and special breathing, but your ideal solution might include medication or therapy. Only a doctor can determine which treatment is right for you.

You can choose to work as a diversion against a panic attack. Your thoughts and feelings do not have to determine your actions. Try doing the opposite of what the negative feelings are pushing you to do. Choosing how to act is in your control and it is always better to choose an action that is not influenced by your anxiety.

When you feel that dreaded panic attack seeping into your consciousness, stop everything you are doing, sit down and begin very deliberate breathing. Always breathe slowly through your nose, counting to five as you do, and make sure that your stomach rises. Then, count slowly for five seconds as you breath out of your mouth. Repeat this breathing exercise ten times and you should begin to feel better.

Slowing down your breathing is a big part of bringing a panic attack under control. It is vital you control your breathing patterns during a panic attack, as this can help lessen the severity. To gain control while you are having an attack, take deep breaths.

Deep breathing and meditation are a good way to refocus your attention during a panic attack. Take 10 full deep breaths and count out each inhale and exhale. This will channel better oxygen flow into your brain so you can think more clearly, and it will also distract you from your bad feelings during the attack.

You need to know why panic attacks occur. This article has given you some great advice about the triggers of panic attacks. You should now be able to avoid the triggers and live a more fulfilled and enjoyable life than you were previously.

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