How To Breathe Through Your Next Panic Attack
A panic attack is scary. It's just awful, and it might be the scariest thing that you've experienced in your life. Your head suddenly feels too big for your body, as though it's going to explode. Sweat clings to your skin and hair like a second skin. Your heart starts beating so fast that you feel like it's going to explode out of your chest, and then you start hyperventilating. Your muscles tense up so much that you can't even move. You're afraid, terrified, and sick to your stomach. You want to escape from the situation that is causing the panic attack, but you don't know how. You're frozen solid in place with fear and can't move an inch, or so it seems like.
When these feelings hit you, it feels as though you are going crazy . It feels like this is what insanity must be like: just a little bit of anxiety turning into pure madness . It's scary because it feels like you aren't in control of your own mind, body, and soul. But remember: you are in control! If a panic attack starts to happen to you, don't panic! Take a deep breath and relax . The most important thing to remember when trying to deal with a panic attack is that it's going to pass . It will pass. You just have to ride it out. It isn't going to last forever, so don't think that it is. If you're having trouble dealing with the feelings of fear and anxiety during an attack, here are some tips for breathing through your next panic attack:
Look for relaxation techniques that you can utilize during the attack. These techniques might include a guided imagery technique, or any other type of visualization that you want to use to calm yourself down. For example, if you find that counting backwards from 10 by 7 is helpful, do it. Just keep doing whatever makes you feel more relaxed, whether it's counting backwards from 10 by 7 or doing affirmations. It doesn't matter what works best in your own personal situation. It only matters that you feel at peace with whatever technique you're using to combat your anxiety.
Find the source of the anxiety, and try and identify exactly where the fear is coming from . You might come to the conclusion that it's from a specific place in the past. When you realize that, you can stop worrying about people who haven't even done anything to you yet . The only person for whom you should feel afraid is yourself. Use these findings to scare yourself into taking control of your mind and body again.
This might be something as simple as breathing in and exhaling for as many times as it takes for you to feel more relaxed. However, maybe it will be something more like chewing gum or brushing your teeth . Whatever it is, do it .
Try carrying out an experiment: imagine what will happen if nothing changes in this situation where you're having a panic attack. You might realize that there isn't anything that is truly bad happening, except for the fact that you're having a panic attack. That's what you want to change by learning how to breathe through your next panic attack. You're just trying to get rid of the fear and anxiety, which will make this situation a whole lot easier for you.
You want to breathe in through your nose and out through your mouth . This will ensure that you are getting the most amount of air possible into your body. If you're not breathing deeply enough, then try taking a deep breath from your diaphragm instead of just lifting your chest as you inhale.
This might work, but only when it's absolutely necessary . If you're in a public place, it might be very embarrassing to start hyperventilating, as it will get everyone's attention. If that's what you really need to do in order to get through the panic attack , then just do it. The most important thing is that you don't stop breathing during the panic attack.
Inhale deeply and exhale slowly . You want to make sure that you are breathing slowly enough to ensure that there is no air trapped inside of your lungs. Your chest should rise and fall with each breath, and if it's not doing this while you're inhaling and exhaling then you need to breathe deeper until it does .
Try listening to calming music or relaxing sounds . It might be the sound of flowing water, crashing waves, or a trickling stream. You might try listening to the sounds of nature. Or you might like to listen to instrumental music. Whatever type of music it is that will make you feel more relaxed, try listening to it for a few minutes before having another panic attack .
Always remember that you are in control . You can control your breathing, your thoughts, and your actions if you want to . If something or someone is making you feel afraid and anxious, then take control back from them by doing some deep breathing exercises as well as relaxation techniques. Don't let anyone or anything else tell you what you're capable of doing.
Realize that you're not having a heart attack, so don't freak out! You're just having a panic attack , and it's normal. Panic attacks are part of your anxiety disorder and are something that you will have to put up with as long as this mental illness continues to affect you. However, it's not something that you have to live with, so get help and try some of these tips for dealing with your next panic attack .
Feel free to take this article as an informative or educational guide; however, it is not meant to be taken as medical advice or diagnosis for anything. Please see your doctor if you need a mental health diagnosis or treatment. If you're interested in taking a full course for panic attacks, please visit this site for more information about our Panic Attack Recovery Program . If you're interested in working one-on-one with a highly skilled therapist to get over your panic attacks and phobias, please visit this link . We hope that all of the information that we provided is helpful to you!
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My name is Jared and I have suffered from chronic anxiety for the past 8 years. In 2010 I started a blog called alanmanuals.com to help others in the same situation as me. Feel free to check it out!
Please read over my article The Truth About Anxiety , which is not only a great article but will guide you through my anxiety therapy process as well. Have fun, and best of luck!! -Jared-
Hi Jared, What an incredible article! I had written my own post on responding to attacks (check it out here : http://www.
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