How To Prevent And Get Relief For Panic Attacks

When a panic attack happens, you may feel like you are losing it, you may think that your mind is just being overtaken; you can not concentrate or focus. You feel physically shaken; your legs are jelly, your stomach hurts, your muscles do not move as you are telling them to. Your heart is beating like crazy and you may feel like you are having a heart attack.

One in every seventy five people worldwide will experience a panic attack at least once in their lives. One third of Americans will experience panic attacks every year. If you are one of them please read further to find out what you can do to prevent a panic attack and if you are having one, how to find quick relief during a panic attack.

First of all cut down on artificial stimulants like caffeine, cigarettes and alcohol. Caffeine can be found in colas, tea, coffee, chocolate and energy drinks. Reducing or eliminating caffeine and other stimulants is a great way to help the body deal with anxiety and stress as well. Although they may seem to help you calm down, they’re actually having the opposite effect. This will help cutting the fuel of the panic attacks.

When you experience a panic attack try to imagine yourself in a peaceful, stress-free place of your choice. For many, the beach or a mountain stream may be a choice location. Breathe in until your lungs are full, then hold the air for a second or so before you slowly exhale. Repeat this exercise 5 times. Breathing from the diaphragm rather than chest breathing is an effective way to control and slow down breathing. When exhaling try to relieve all the worries and anxiety. Stay in this place until you are feeling calm and secure.

Waiting for feelings of anxiety to leave by checking every second, is like waiting for a pot to boil (it never seems to happen). The key reason why this distraction works, as a useful tip for panic attacks is that it moves your attention away from that repetitive internal checking and puts your attention somewhere else - in this case in a stress free place of your choice.

Exercise as much as possible. A 30 minute walk in the park daily will sometimes work wonders. This is often an over looked field of good mental health. Mild or moderate activities will help you overcome your panic attacks.

By Elke Neher