Try some head rolls or facial exercises. Try to stretch your back muscles extensively and work your shoulders back and forth. Light stretching can help prevent a panic attack.
If you start to experience a panic attack, put on some relaxing music. Sit quietly and listen to soft, calming songs and try to focus on the lyrics. The more you distract yourself from the scariness of a panic attack, it gives you a chance to settle your body down and relax.
If panic attacks are seriously affecting your life, then it's time to consult a doctor. Breathing techniques are not the only relief open to sufferers, other alternatives to try include therapy or medication. Only a doctor can determine which treatment is right for you.
You can ease the symptoms of a panic attack by taking note of your rapid breathing during an attack and figuring out how to slow it down. Breathing plays a big role in panic attacks, and noticing and controlling your breathing can cut down on the severity of the attack. Deep breathing can be a very effective way to assert control.
Perhaps your panic attacks are caused by another medical condition. A lot of times, panic attacks come from other psychiatric conditions, including generalized anxiety disorder and panic disorder. If these underlying conditions are recognized and properly addressed, panic attacks may become less frequent or disappear entirely.
Rather than trying to treat the actual panic attack, try reinforcing the thoughts or activities that will prevent the attack from occurring in the first place. Continue to think positive things and look for ways to flood your mind with encouraging, enjoyable ideas in response to undesirable thoughts.
If you regularly experience panic attacks, use a timer so that you will be alerted at every 30 minute mark to breathe normally. Take a couple of minutes during this time to breathe deeply and calm down. Doing this will help you maintain focus and alleviate stress. By continuing to do this technique, you will be able to easily get into this habit.
Drinking alcohol in excess is not recommended if you have a history of having panic attacks. This is true because it negatively alters your mood. As a depressant, alcohol causes more problems. If you experience a panic attack while drunk, consequences could be tragic. Many medications that may be prescribed to treat your panic attacks, cannot be consumed with alcohol and can have serious side effects if combined.
You can find relief from anxiety and panic attacks but you must work hard. Start putting together a list of strategies against your anxiety, and remember to get professional help if you need to. You might even want to keep a copy of this article with you to help you focus during your next panic attack.
Click HERE to learn more about the "One Move" technique, and get your free mini-course on methods to stop anxiety attacks for good.