Simple Ways to Reduce Your Panic Attacks
Panic attacks can be lessened in frequency or intensity by various methods. Some things might seem minor, but they will have a huge impact when used together. Panic attacks can be cured with enough dedication.
First we’ll cover the physical options that will help you become panic free. Sleep plenty every night. Without adequate sleep, you’ll find yourself more tense which makes it harder to deal with stressful situations effectively. Exercising regularly reduces general stress, can lower resting heart rate, and improves blood and oxygen flow. Additionally, it helps you to develop the discipline of mind over matter that is important to recognize if you want to get over these attacks. What goes in your body is the final point for the physical section. Eat smaller, healthy meals more frequently to keep a good stream of nutrients in your body. Caffeine, alcohol, and sleeping pills are all things you should stay away from in respect to panic attacks. Many people ignore these recommendations because they don’t believe in them. Don’t make this mistake. While they won’t stop the attacks alone, each part plays a key role in your quest to do so.
The second part is building your mental muscle. If your mind is always scattered and unfocused, you won’t have what it takes to perform the necessary techniques when faced with a panic attack. You can gain mental discipline by doing many different things. For those who are inexperienced in this area, begin by taking some time to completely relax and breathe deeply.
Those who meditate are less likely to have problems with panic attacks. While any practice of mental discipline is beneficial, there are some specialized mediations I recommend for this purpose. This recommendation is progressive and covers two areas. Visualization and the mental discipline itself are the two areas.
The subconscious mind has a profound impact on your life and is controlled mainly by images. This is where visualization of your success comes in. Every day, imagine a very stressful situation that would have caused a past you to have a panic attack, but instead see yourself dealing with it in a positive and calm manner. Imagine how you would do it if you were the person you aspire to be and know you can be. Some say to visualize yourself dealing with the panic attack, but that seems like a destructive thing to do as it implies you still have them in your life. This is meant to represent your life as it would be when you overcome the attacks.
For the second area, start by relaxing, and try clearing your mind of all thoughts. You won’t necessarily get it on the first time. Begin by focusing on your breathing. Don’t beat yourself up when thoughts come up. Simply notice them, don’t engage them. Soon things will quiet down and you’ll have achieved the mental stillness you’re looking for. Usually, as a panic attack builds, you will reinforce stressful thoughts and make things worse. That is why the object of this is to be able to let those stressful thoughts go as you feel yourself going in that direction.
There are other forms of this technique as well as advancements that you can make to further strengthen your mind. An alternate form is by choosing a single thought or image to focus on that makes you feel happy or calm. And since it obviously isn’t ideal to have to practice this for the first time during a real panic attack, as you gain skill and confidence in doing this exercise simulate stress before you do so. To begin doing this, the stress should be mild. You can introduce more stressful situations in your mind each time until you become confident that you’re able to deal with any situation.
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