It feels like you are going to die. It feels like your heart has stopped, and all you can do is just lay in bed waiting to die. You can’t decide if it is a heart attack or not. Every time you have another panic attacks, you are more afraid of the next one – which leads to another attack. You are not alone, and there are many things you can do to relieve this awful way of life. Read about it, share it with your loved ones, and don’t despair.
Here are 3 “emergency” self-help methods to stop panic attacks, try them out, take this important first step.
1. When a Panic Attack Comes – Listen to Your Thoughts
Take a deep breath and listen to your thoughts. Do you like you are going to die? Validate this idea. Does it make sense? Is there any evidence that you are going to die right now? Remind yourself – your difficulty to breath, your chest pain or back pain and your heart racing – is caused by the panic attacks and nothing else! Write it down on a peace of paper a few times.
Now, replace this feeling with positive ideas. This may seem difficult, but if you challenge your anxious ideas and prove them wrong (hey, another minute has passed and you’re still not dying!), they will fade away. Put on the mental brakes and ignore the scary thoughts.
2. Practice Relaxation Methods
You should devote about 20 minutes for relaxation exercises every day. At least at first. These will reduce the stress that often leads to anxiety and panic attacks.
Go to a quiet room, sit down comfortably and take a deep breath. When you exhale, imagine that all your fear and anxiety leaves your body along with the air from your lungs. You can imagine that these thoughts are a swarm of black little creatures that you are releasing from your body.
Next, lie down and beginning with your toes, tense and relax each muscle with your eyes closed. Tense with inhale, release with exhale. These are proven and guaranteed methods for relaxation for thousands of years. Allow yourself to remain relaxed for 5 more minutes, now you can return to your activities.
3. Be Prepared for Your Next Panic Attack
When you’re not in a state of anxiety or panic, make a list of things that scare you. When it’s done, write down reassuring and calming statements that relax you. The exact opposite of your fears. When the next panic attack emerges, take this list and use it immediately. Fill your list with lots of soothing messages.
This will be very helpful to prevent panic attacks. It is very important to stop panic attacks dead in its tracks and this is an easy way to do that.
4. Consider cognitive behavioral therapy.
CBT is considered by many psychologists and panic disorder sufferers to be the best long-term solutution for panic attacks. You can read how exactly it helps with anxiety and panic attacks – Right here.
Rooting for ya,
Meital
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