Five Steps to Stop Panic Attacks
A panic attack is a combination of physical and emotional responses that usually occurs in response to a trigger. Taking steps to stop panic attacks can help control these responses and even stop them entirely.
Panic attacks usually occur in people who have suffered a traumatic event, a difficult childhood, excessive stress and/or poor coping skills. They often accompany depression and other mental illnesses and you can have a genetic predisposition to panic attacks. The following five steps can help you stop panic attacks before they begin.
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1. Consult with your physician. Your doctor can properly diagnose your panic attacks and rule out any underlying medical causes that may be contributing to your problem. He can also help you find the resources you need to overcome this often debilitating condition and prescribe medication if needed.
2. Talk with a therapist who specializes in panic attacks. Getting to the root cause of your panic attacks is often the best way to stop panic attacks entirely. Discussing any unresolved issues and uncovering triggers that spring from them and bring on your panic attacks can help you begin to cope more effectively. Therapists can also perform biofeedback, hypnotherapy and other proven methods for treating panic attacks.
3. Exercise daily. Regular exercise can be a powerful resource that will help deal with daily stress that can often trigger a panic attack. Exercise helps the body get rid of harmful stress chemicals while at the same time boosting the production of endorphins which make you feel good and relaxed. In addition, exercise focuses your attention on an activity and away from your concerns and keeps you grounded in the present moment.
4. Deep Breathing & Meditation. Deep breathing is an excellent way to stop panic attacks once they begin or right before they begin. It increases the oxygen in your body and helps calm you. Like exercise it helps you focus on the present moment and takes your attention away from the fear and anxiety. Meditation can do all of these things as well and when done on a regular basis can greatly improve your ability to stop panic attacks.
5. Biofeedback. Biofeedback monitors your body’s reaction to stress by monitoring your vital signs. Using the information you receive from the monitor can help you adjust your response to a trigger. Used with deep breathing and other techniques for controlling your response to a trigger, you can teach yourself to stop panic attacks before they begin.
Learning to stop panic attacks is essential before they lead to more serious problems. Too often when a panic condition is left untreated, the panic attacks accelerate as the individual becomes afraid of the panic attack which in turn causes more panic. Stopping the cycle as soon as possible is essential to recovery.
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