Anxiety: 7 tips to manage a panic attack
The penny panic attack is like the first and that no matter how many times we have experienced heinous symptoms – chest pain, flushed skin, heartbeat and difficulty breathing: as soon as you reveal immediately fear of having to run to the emergency room for a heart attack or respiratory failure. In short, it seems almost impossible to make the experience on anxiety attacks.
But, when all is over and we return rational, we discover once again that we are not dead nor have we needed the doctor. The next step is to begin to put into practice the moves that will help us get through the next attack without succumbing to terror.
Here are the steps to put into practice. They will not need to stop anxiety, but to manage it in the best way.
1. Accept the panic attack
It is impossible to stop anxiety by force of will. Instead, what we can learn is to recognize the signs of anxiety. Tell yourself: “I’m having an attack.”
2. Make a note
Once you realize that you are having an anxiety attack, take a pen and paper and write what you are trying to physically and emotionally. Try to avoid catastrophic thoughts such as “I will die”, “I’m alone and no one can help me”, “I might pass out.” Write down the feelings just helps to prevent these thoughts.
The shortness of breath is typical of anxiety attack. Try then to breathe with the belly. Work out when you are so good then able easier.
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During an anxiety attack certain parts of the body are contracted (hands, feet, neck). Try to relax there.
5. Talk to yourself
Once you accept the fact that you have a panic attack, spoken out loud to yourself and say: “I have a panic attack.” Or “Do not move because my blood pressure is rising and will keep me on my feet.” Or other phrases that have a relaxing power.
6. Return to the present
It is very difficult to return to the places where you experienced a panic attack, but try to do it. A bit at a time.
7. Get help
Very often the anxiety attack is only psychological and there are no underlying health problems. Consult a cardiologist for reassurance – especially if you fear a heart attack and then consult a psychotherapist who will help you overcome the problem with anxiety.