to Control Panic Attacks
matter if you suffer from an anxiety disorder or acute stress, panic
attacks can be controlled without the use of medication. It takes time
and effort, but it can be done.
First, you need to learn the signs of an impending panic attack. They
are different for everyone. Some get a tingling sensation in their
limbs, while others get a nauseated feeling in their chest, or the
person can get a laundry list of symptoms. When a panic attack occurs,
take note of all of the symptoms so that you can be prepared for next
As soon as you start to feel the warning signs, it is time to remove
yourself from the situation. Find a place, such as a bathroom or your
car, where you can calm down in private. Make sure the place you
choose makes you feel secure and in control.
Once you are in a secure place, use a calming technique, such as use
breathing. One breathing technique that can be used is called
patterned breathing. This technique is taught in Lamaze classes to
help with the pain of pregnancy, but it can also help to calm a body
in the midst of an anxiety attack. Another breathing technique is
called focused breathing. This technique is where the person
concentrates on nothing but their breathing for five minutes.
Some find it useful to create a ritual that calms them during anxiety
attacks. A ritual works for an adult much like sucking a thumb works
for a toddler. It is simply a repetitive movement that takes the mind
from the stress and comforts the individual.
A ritual that is popular with those who struggle with anxiety is
rubbing a worry stone. Worry stones are smooth pebbles that a person
keeps in his pocket to rub or "worry" with his thumb. Swatches of
fabric, change, and stress balls can work just as well as a worry
stone, depending on the preference of the person.
Using these techniques, a person can become much
more in control of their anxiety attacks.
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About the Author:
The author, Aaron Patterson, went from couch
potato to kickboxer in less than a year! His favorite passion is
helping people get off their butts and start leading healthier, more
active lives through his Website,
Webpage By Paul Susic MA Licensed Psychologist Ph.D Candidate
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