what to do if youre having an anxiety attack
Ways to Finish a Panic Assault
Know the Signs
You don't have to be in a scary situation to have a panic attack. You could be on a hike, at a restaurant, or asleep in bed. Suddenly you lot become a strong surge of fright. This triggers concrete symptoms like a pounding heart, sweating, shortness of jiff, nausea, chest pain, or trembling. It can last 5 to 20 minutes. Once you learn to recognize when attacks are coming on, you can find ways to finish them.
Alive Your Life
It'southward understandable that you'd want to avert a panic set on at all costs. Simply it's important not to permit fear control your life. For example, don't avoid places where yous've had panic attacks in the past. If you take 1, stay where you are, if it's rubber. When the attack is over, you'll realize that zero terrible happened.
Talk to Yourself
When you feel a panic attack coming on, remind yourself that you're feeling feet, and not real danger. You lot can fifty-fifty endeavour straight addressing the fear. Practice a go-to response similar, "I am not afraid" or "This will pass."
Don't Distract Yourself
As tempting equally information technology may be to try to focus your mind elsewhere, the healthiest way to deal with a panic assault is to acknowledge information technology. Endeavor not to fight your symptoms. Just proceed reminding yourself that they will laissez passer.
Breathe Through It
An attack may brand y'all take quick, shallow breaths, so get your animate under control. Close your eyes. Put your hand between your navel and the bottom of your ribs. Inhale through your nose slowly and deeply. Then let all that air out gently through your rima oris. You'll feel the hand on your belly rise and fall. If it helps, you tin count from 1 to 5 on each inhale and exhale. Afterwards a few minutes, y'all should start to feel improve.
Keep Your Heed in the Present
Notice five things yous can see around you. Then, four things you can impact. Iii things you tin hear. Two things yous olfactory property. I thing you taste. When you stay grounded in what's going on around you lot, it gives your mind something meliorate to do than focus on fear or bounce from i worry to the next.
H.A.L.T. Your Attack
H.A.Fifty.T. stands for hungry, angry, alone, tired -- 4 feelings that bring out the worst in everyone. If y'all're prone to panic attacks, they can plough into triggers. When symptoms pop up, check in with yourself: Am I hungry? Am I angry? Once you pinpoint what's going on, you lot can accept steps to fix it.
Progressive Relaxation
When you experience a panic attack coming on -- or are in the center of one -- tense one muscle at a time then relax information technology. Echo this everywhere until your whole body is relaxed.
Stop the 'What Ifs'
Panic attacks feed on thoughts of "what if." What if I can't do information technology? What if I run into my ex? What if everyone laughs at me? Acknowledge that fearfulness, then shift from "what if" to "so what?" Sometimes the worst-case scenario isn't as bad as it seems.
Rate Your Fear
When fear scrambles your listen, rate it on a scale of one to 10 every few minutes. This keeps you in the nowadays moment. It's too a good reminder that you're not on a 10 the whole time.
Conscientious With Coffee, Booze, Smoking
Caffeine tin make you feel nervous and shaky. It tin can also keep you lot awake, which tin trigger tiredness later. Nicotine and booze can brand you feel calm at first, and so brand you jittery as your body processes information technology. All iii can trigger panic attacks or make them worse. It's best to avert them.
Brand Time to Exercise
Physical action lowers stress, which is i of the master causes of panic attacks. A workout, peculiarly the kind that gets your centre pumping, can as well get you to a calmer place. Can't piece of work in a workout? Fifty-fifty a 10-minute walk can help.
Slow Down
Slow your trunk downwards, and your heed will follow. Practices like yoga and tai chi apply boring trunk movements and train the mind to be calm and aware.
Source: https://www.webmd.com/anxiety-panic/ss/slideshow-ways-to-stop-panic-attack
0 Response to "what to do if youre having an anxiety attack"
Post a Comment