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A Few Simple Steps To Stop Panic Attacks

Posted on | September 16, 2010 | No Comments

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In order to notice permanent alleviation of your attacks, medications, psychotherapy, and practicing methods of relaxation are very useful. But, what steps can be taken to stop a panic attack that has already started? When a panic attack is occurring, these are four steps that can stop them:

Step One – Perceive That A Panic Attack is Underway

The indications that are present when a panic attack is going on, should be familiar to you if you have had past attacks. If you are having problems recognizing the symptoms, familiarizing yourself with them is a must.

Signs of a panic attack include an immediate feeling of intense fear, a racing heart rate, breathing difficulties, shaking of extremities, dizziness and chills.

Step Two – STOP THE ATTACK!

Since you are aware that you’re in the process of having an attack, you must now stop it. The all-consuming fear that normally comes over you at the beginning of an attack, causes your brain to go into panic mode. Your emotions are telling you that your control is slipping away, and your mind is adding to this with thoughts of the most devastating scenarios. Due to this negative thinking, a cycle is set into motion as your panic grows.

This is when it’s necessary to end the cycle of fear and nervousness. Take steps to silence the inner voices that seem to suggest you’ve lost it. Thinking in such a negative manner can become a dangerous cycle, but the habit can be cured by dedication. One of the critical steps to stop panic attacks is to alter negative thinking into positive thinking.

Things like positive statements or mantras can be helpful with this. Though you may not find such statements to be credible, recite statements stating that you have control of the situation, that you aren’t in a panic, and any other positive reminder that you find helpful. Articulating the concepts will produce the intended result.

Third Step – Calm Down and Regain Control

If your mind is going crazy, you’ll have a hard time reestablishing control. So, you need to make your body calm down so you are able to regain control of your circumstances. A excellent technique in this scenario is to take a few deep breaths. Breath in gradually and feel the bad feelings exit each time you exhale.

Meditation techniques, breathing exercises, and visualization methods are all things that may help you when you take steps to stop panic attacks. After you learn these methods, they’ll be very helpful during times when your panic begins to take over.

Step 4 – Eliminate Your Panic

Once your mental state is relaxed, it is possible that your thinking will be lucid once more. Once you reach step four, you will be aware of the temporary nature of the fear you had felt, that it soon passes, and that you have suffered no real harm. When you are able to gain awareness that your fears are disappearing, you should understand that they never were a real part of your personality.

Overcoming fears and panic at last is normally an arduous task that does not happen instantly. Even so, by using the aforementioned steps to stop panic attacks, it is possible to alleviate their negative impacts as they begin to appear.

Jonothan Peters has written and researched extensively on the topic of panic attacks and anxiety.
To get hold of more great tips and advice to Steps to Stop Panic Attacks visit http://www.controlpanicanxiety.com

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