Panic Attack Advice That’s Sure To Help

Trying to control panic attacks can cause great irritation. This kind of condition can really make life much harder for the sufferer and he or she might think that there is nothing that can be done about it. These are common misconceptions that are just not true. The advice provided in the below article should give you more knowledge about treatments that can be used for managing your panic attacks.

You have to get plenty of sleep, if you are prone to panic attacks. When you aren’t sleeping properly, you are more likely to suffer an attack, and less likely to handle it well. Try to get eight full hours of sleep every night.

If you are someone who suffers from panic attacks, make sure you are getting enough sleep each night. Weariness can contribute to the onset of an attack, and make it more difficult for you to manage an attack if one does occur. Try to get 8 hours of sleep each night.

It is possible to train yourself to learn how to deal with panic attacks effectively by correct breathing practice and relaxation techniques. You can get control over future attacks by learning to have a more relaxed and open manner of breathing.

Listen to some music you find relaxing if you feel like you are going to have a panic attack Recover your serenity by immersing yourself in soothing songs with words of comfort. By paying attention to the music and not your symptoms, you will more easily be able to relax and avoid panic.

If you feel scared during an attack, you need to ask yourself what there is to be afraid of around your environment. Is someone trying to harm you? The answer is most likely no; let fear fade and just relax.

Deal with your panic attacks by seeing a great therapist. There are several reviews on the Internet to help you find a local therapist.

Fighting a panic attack can make your symptoms worse. You should try to just allow the attack to happen. But, rather than concentrating on your feelings, try to force yourself to remember that those feelings are going to pass. Fighting the attack will just increase your anxiety. Staying calm and collected will help to let the attack pass more quickly.

Support Group

Keep an eye on your anxiety level, regularly checking in with yourself to see if your tension is rising. It is imperative in prevention that you become your own watchdog, in regards to stress and anxiety. You will gain control of your anxiety by becoming aware of these feelings. Because you are more in tune to these feelings, your attacks will be less powerful and intense.

You can attend a support group with other panic attack sufferers. A support group will not only offer emotional relief, but also useful advice.

Learn the symptoms of panic attacks so that if someone you love has one, you can stay calm and help him through it. Some common symptoms include erratic breathing or gasping for breath, dizziness, difficulty swallowing, trembling, nausea, hot flashes, sweating and chills. Prior to aiding the person in getting past the panic attack, ensure that he or she is not experiencing a cardiac arrest or some other medical problem.

The best way to end a panic attack includes controlling what you do. Fighting against your fear is the most effective way to keep it under control at all times.

Understand the origins and instigators of your panic attacks. Once you figure out exactly what your problem is, deal with it immediately. Later, you will need to let them know exactly why you asked them the question.

Coping with a panic attack is possible if you are able to get a grip on how rapidly you are breathing. Controlled breathing will make you more cognitive of what is going on with your body and in the environment, as well as work to reduce the level of intensity of the panic attack. Deep rhythmic breathing is very effective in reducing the bad feelings and regaining control.

As you are suffering from a panic attack, don’t struggle with your symptoms as this could just make things worse. Instead of focusing on your feelings, do something enjoyable such as listening to soothing music or participate in an activity you enjoy. Fighting off an attack only focuses your attention on the attack.

Panic Attacks

Try not to be isolated or alone when you are suffering from panic attacks. You want to surround yourself with people who are positive and uplifting to help support you through difficult times. Stay in touch with friends and family to make a great support network for yourself!

Identifying the symptoms of your specific panic attacks is the first step to ridding yourself of them. When you know what the early signs of your panic attacks are, you can know when they’re coming. This can really help a lot.

Being more social means having less panic attacks! Spending time with children and the elderly are great ways to socialize. They all help me to remember my worth and how lucky I am to have a great life.

There are several ways you can treat anxiety and panic attacks. After a panic attack, take note of the techniques that worked for you. Use the advice given here, and you will be well on your way to finding a better way to treat your panic attacks.

If you or a loved one has issues with panic attacks, search Google for American Anxiety Disorders Association to get some help. This non-profit organization has dedicated itself to treating, preventing and curing panic attacks and other anxiety disorders. The assistance that you are searching for may be right there.

Social Anxiety Does Not Mean The End Of A Social Life

socialanxietyishardWe all feel anxious from time to time, sometimes to a point that it becomes really uncomfortable. This can be because we are expecting life changing news, are face in a situation where we could embarrass ourselves, because we have to do something difficult or any other situation. However, with some people, this normal anxiety and nervousness becomes something else altogether, which is the debilitating condition known as social anxiety. This goes far beyond regular worry and a dose of fear. People with social anxiety actively avoid social situations. Unfortunately, as much as we have started to map the brain and understand mental illness, breaking the stigma of having such a diagnosis, social anxiety is one of the least understood disorders in existence. In fact, the majority of people who suffer from it do not get diagnosed, and if they do, they are simply prescribed medication. Other options are out there as well, and it is important to remember that there is light at the end of the tunnel and that it doesn’t need to be a chemically induced light.

The Case Against Medicating

Because social anxiety is such an unknown disorder, medical professionals are quick to prescribe a variety of drugs, such as somabien, seredyn, amoryn and more, including the ever popular prozac. However, more and more people are now coming to understand that using drugs to treat these types of disorders is like providing a sticky plaster. It may mask the problem itself, but it doesn’t actually cure it. Furthermore, the side effects of these drugs are tremendous. Did you know, for instance, that prozac (often prescribed to people with depression leading to suicidal tendencies) can lead to suicidal thoughts? Drugs are not the answer, not in the least because they are designed only to feed the pockets of the pharmaceutical companies.

The Hidden Facts

More often than not, social anxiety starts during childhood. As life progresses and the problem is not addressed, it becomes more and more severe. During adolescence in particular, the problem becomes even more prominent, as this is a period during which teenagers feel even more self-conscious and awkward. This must be overcome before regular anxiety turns into a full blown phobia.

“Usually teenager may be shy, timid or got stage fright. Some even develop performance anxiety and public speaking anxiety. This is also known as social phobia. If it gets extreme, worst, persistent and disabling, it can be considered as social anxiety disorder.”

What Is Social Anxiety?

So how do you recognize the difference between feeling nervous and a full social anxiety? stayawayfrompeopleFirstly, there are a number of physical effects, such as trembling, sweating, racing heartbeats, fainting and blushing. People with social anxiety actively avoid situations where they feel they will meet with other people’s disapproval. This leads to a vicious cycle that often ends in full agoraphobia, meaning people no longer leave the house at all.

We know that there are millions of people who are affected by social anxiety, both directly and indirectly. Living with or caring for someone with social anxiety is very difficult as well. Once the lives of people become significantly affected, such as no longer being able to communicate with others or no longer being able to leave the house, a real problem exists that needs resolving.

Light at the End of the Tunnel

There are a few things to remember above all else. Firstly, human beings are social animals. Our hierarchy of needs includes social capital. Also, anxiety in itself is not a bad thing. It is a healthy and normal response to difficult situations that is designed to help us survive danger. Anxiety – and nerves – help us to make better decisions. However, once we become anxious of normal situations, it is time to look for help.

Therapy and Treatment

There are many options out there to treat social anxiety disorder. We have discussed the pharmaceutical option and divulged why this should be avoided if at all possible. A lot of these side effects, including tremors, difficulty sleeping, impotence, headaches, weight gain, constipation and so on, get worse as you continue to take the medication. Luckily, other treatment options are out there as well, and there are plenty of self-help solutions to choose from too.

What matters with social anxiety is that you identify what the triggers for your anxiety are. These are always thoughts within your mind, not situations to which you are exposed. For instance, you may feel uncomfortable in a restaurant because you worry you will spill food on yourself and embarrass yourself. The trigger is not actually being in a restaurant, but the thought of embarrassing yourself. It is about identifying your triggers and working with those.

“The next step is to analyze and challenge them. It helps to ask yourself questions about the negative thoughts: “Do I know for sure that I’m going to blow the presentation?” or “Even if I’m nervous, will people necessarily think I’m incompetent?” Through this logical evaluation of your negative thoughts, you can gradually replace them with more realistic and positive ways of looking at social situations that trigger your anxiety.”

There are a number of unhelpful thinking styles that most people with social anxiety disorders engage in. Firstly, they believe themselves to be mind readers, believing that they know what others think of them. Secondly, they think they can tell the future, in the full belief that they already know what is going to happen. Thirdly, they catastrophize, blowing things out of proportion. Lastly, they personalize, believing that they are the center of everybody’s attention. Break these four negative thinking styles, and your social anxiety will reduce and eventually go. You can do this through self-help, or by seeking professional help, including CBT (Cognitive Behavior Therapy).

“In addition to CBT, other psychological treatments have also been found effective in the treatment of social anxiety. These include cognitive therapy (a form of CBT), social skills training alone, relaxation exercises, exposure therapy alone, behavioral therapy, and some other types of less-practiced forms of psychotherapy.”