How to Overcome a Panic Attack
Habitual anxiety attacks are indicative of panic disorder. These attacks can occur in a split second with severe anxiety, trepidation or fear. The panic attack is the result of a chemical deficiency in the blood when the oxygen and carbon dioxide levels are off. Anxiety attacks are brought about by a perceived threat, nothing that is putting the individual in any real danger. Most episodes of severe anxiety only last a few minutes in most cases between two and ten minutes when they reach their peak and begin to diminish. Occasionally these attacks go beyond ten minutes and at time they piggy back making it difficult to determine when the first attack ends and the next one begins.
Relaxation techniques is one treatment option for panic attacks, reducing caffeine intake and getting enough sleep will also help to reduce overall anxiety helping to keep the panic attack from intensifying.
Deep Breathing:
During a panic attack people tend to breath from the chest instead of breathing from the stomach (thoracic breathing) resulting in a fast, panting like breathing pattern. When in this breathing pattern the individual will experience a rapid heart rate, become light headed, taught muscles, headaches, fatigue and/or other physical problems. These problems are caused by a chemical imbalance between the oxygen and carbon dioxide levels in the blood.
Progressive Muscle Relaxation (PMR):
Progressive muscle relaxation is a tool to help control stress, anxiety and muscle tension. Individuals who suffer from any form of Anxiety Disorder often experience frequent muscle tension, excessive moodiness, and sleep deprivation. Individuals experiencing long-term panic attacks do not recognize their tense muscles. Once they have mastered the progressive muscle relaxation techniques they soon recognize the different tension levels of their distinct muscle groups.
Self-Modification Program:
Behavior modification programs allow an individual suffering from panic attacks to take control of their lives. With the use of relaxation techniques, breathing exercises and learning how to divert the mind enables the individual to overcome anxiety and panic attacks. Many psychotherapists use cognitive-behavioral therapy for treating panic disorders. Avoidance will often meet with unsatisfactory results when used as a self-modification program.
Use a Panic Diary:
As quickly as possible after a panic attack or a situation, which could easily have become one write down everything you can remember. By doing this after each attack you will be able to identify triggers that cause the attacks and how you responded to them.
Develop Your Coping Techniques:
Once you have determined what causes your attacks you can begin a behavior modification program and overcome your Anxiety Attacks.
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[...] Relaxation techniques is one treatment option for panic attacks, reducing caffeine intake and getting enough sleep will also help to reduce overall anxiety helping to keep the panic attack from intensifying. Deep Breathing: .. Read more here: How to Overcome a Panic Attack | Battling Stress [...]