Panic attacks can be quite crippling to your life if not dealt with properly. Some people feel that these attacks are something they just have to live with and get used to; they’ve given up hope. This is a terrible place to arrive at. Today we’ll be focusing on how you can begin dealing with panic attacks naturally so that you can one day be free of them.
There are three points that must be addressed to start providing you with relief from panic attacks. The first is dealing with general stress, the second is prevention of anxiety attacks, and the third is what to do during a panic attack. As you learn more about what goes on and why you have panic attacks, these steps will begin to make more sense.
Note that each of these points can take a lot of space to completely describe why it matters and what to do about it. As a result, I will briefly give an overview and one or two optional methods in this post. Links to more complete posts I’ve made on the topics are available at the end, should you want to know more.
Dealing With Stress
Panic or anxiety attacks are both just extreme manifestations of mental anxiety on the physical plane. Considering this, any stress that you must routinely deal with brings you one step closer to an attack. Whether you’re anxious about a deadline, a meeting, a trip, a drive, or whatever else, this still applies. The stresses will add up over time and push you over threshold. Anxiety attacks are more acute, and you are more consciously aware of them, while panic attacks tend to build under the surface more.
Stress is really just uncontrolled focus on potential problems. The more time you spend focusing on the solutions to those problems instead of the problems themselves, the less stressed you’ll find yourself.
I believe it was Donald Trump that recommended something like the next time you get stressed, don’t say to yourself, “I’m so stressed.” Instead, say to yourself, “I’m so unfocused.” It’s quite a mindset shift. It is also simple advice that has worked well for me wonderfully. There are plenty of other actions you can take and viewpoints you can adopt to deal with stress though.
Prevention of Anxiety Attacks or Panic Attacks
Although part one is still prevention, part two is more about what happens immediately before the attack. Depending on the nature of the attack you may have more or less time to take action before you feel its full force. It is completely possible to interrupt the attack in the beginning stages if you take the proper actions though. It can be difficult to use pattern interrupts on yourself, and more so if you wait too long. As the attack builds you’ll feel more and more helpless so your heart won’t be in it as much as when it first starts.
Doing something weird with your body or a complete focus change can stop the attacks. Laughter also works wonderfully. If you can keep a device on hand that creates a noise that makes you laugh or has a recording of your favorite comedian, that can be perfect for stopping the attack before it happens.
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What to Do During a Panic Attack
If you’ve reached the heavy portion of the attack, your focus should be on not making it worse and letting the fire burn itself out as you deprive it of air. What I mean by this is, for many, any recommendation to do during an attack is almost immediately followed by a mental, “But I can’t!” That makes you feel more weak and the attack can get worse. What actually happens during the attack, generally, your mind is simply repeating stressful thoughts over and over again. Make sure you breathe as slowly and deeply as possible and try to simply not engage any thoughts that come up.
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As promised, below is a list of other posts that will help to more fully describe this strategy for dealing with panic attacks naturally.
