The first step in dealing with panic attacks is to observe the thoughts that go through your head during times of stress. Panic attacks often begin or escalate when you talk yourself into a more stressful mood by dwelling on things that are very scary and depressing.
An example of this would be convincing yourself that you are about to pass out or focusing on the things that cause attacks in the first place. If you’re in a traffic jam and you are worried that the traffic jam may cause an attack, then try not to focus on the traffic jam. Try to think about something happy, or something that you should be thankful for. Also, it is important not to assume that something specific will cause a panic attack. This is called “negatively predicting” and they have a strong influence on the way your body feels. If you’re predicting a disaster, your body’s natural responses go in to berzerk mode.
Sometimes, when we begin to predict impending disasters we may find ourselves providing evidence to support our thoughts. This leads to progressively more anxious and panicky thought patterns and emotions.
In order to counteract this, it is a good idea to focus on positive or calming things, like the fact that panic attacks are treatable and that you are not going to die from the attack. It is also helpful for the individual having the panic attack to realize that it will pass soon. Focus on breathing slowly and keeping yourself out of harms way, don’t focus on your panic.
Though it may be difficult, when dealing with panic, it is important to provide evidence that counters our negative thinking patterns. Finding reasons why our thoughts and fears are irrational can help us to stabilize thinking patterns, emotions and our behavioral responses to them.
These are important things to keep in mind when you are having an attack.
- A panic attack cannot cause your heart to stop.
- A panic attack cannot cause you to stop breathing.
- A panic attack cannot cause you to go crazy and lose mental control.
If you can’t talk yourself out of a panic attack, then try to distract yourself out of one. Try talking to another person before it hits. If it’s possible, try to work on a hobby or something that takes your complete focus. Simply moving to a different location can sometimes get you out of a panic attack. If your problem is serious to the point where you find yourself regularly avoiding necessary things like driving, going to work, or walking in public, then you should seek professional help.
Try to curb the thoughts that lead to anxiety. Attempt to replace those thoughts with rational ones. Once you get used to saying the same thing over and over, your mind will remember these thoughts automatically.
These basic cognitive behavior techniques can help provide some level of relief at the onset of anxiousness or panic. Some natural alternatives like Clarocet NRI can also help to target the chemical imbalances that may occur as a result of stress-induced panic.