8 ways to deal with panic attacks coming

If you have experienced a panic attack in your life, you probably know what it portends: heart starts pounding, chest is compressed to pain, you capture an overwhelming sense of fear. The body reacts so because of the activation of the sympathetic nervous system, and you can show that you are dying, because your body and mind are sending clear signals that something is wrong. Fortunately, the situation can be overcome before the attack will capture you. Use these techniques to calm, if you feel that panic rolls at you.

1. Talk to a

8 ways to deal with panic attacks coming

A simple method that will allow you to stay focused - an internal dialogue with myself. It helps to calm the central nervous system, which causes the sympathetic response, as well as remind you of the fact that you can take control of any thoughts in my head.

2. retire

Panic attack - in itself a traumatic event, but it will feel much worse, if you are going through it with foreign people. Try to briefly leave the room, to give yourself time to get together and feel more confident in that situation where you've been.

3. Concentrate on one thing at

8 ways to deal with panic attacks coming

If you feel that you start to panic, focus on the smallest possible number of things. Pay attention to the object in the environment, such as a pen on the desktop, and look only at her as breathing is not aligned. This will help to reduce the stimulation of certain organs and body physiologically recover the pace of work.

4. Concentrate on your breathing

Trying to align your breath - the best way to deal with a number of anxiety disorders and panic attacks among them. Get out of the tangle of restless thoughts, concentrating on his body. Find themselves at this point, try to breathe score and feel as oxygen fills the cells.

5. Look at the photo album

Take up the phone, but not in order to update your social networks and to remind yourself of important things. Open the photo album, in which there is your happy photos or inspirational images. Immerse yourself in the memories or read a few positive affirmations to recover.

6. Write down what you're afraid

8 ways to deal with panic attacks coming

Sometimes what you are so much afraid, might not be such a terrible problem as it seems. Take the responsibility to find out what it is that makes you such a response - write it on a piece of paper. If you are not in the hijacked plane, most likely, what you so scared - is not so serious problem.

Think, perhaps, the cause of your fear frightening events of the past? Perhaps you are still unable to cope with a traumatic event from his childhood, and you should see a specialist in order to overcome the memory.

7. Think about the positive aspects

Transforming their panic thinking positive thoughts, remind yourself of how good will your life without this panic attack. Imagine how much you can do when it runs out, many places to visit and great food to try.

8. Watch your stress levels

8 ways to deal with panic attacks coming

Do not forget that to frequent panic attacks causes an increase in stress levels. Do not skip breaks in their work, concentrating on breathing and gymnastics for the eyes, regular exercise, and to take control of your sleep schedule. All these factors combined are crucial to reduce the likelihood of a panic attack.

If you often experience panic attacks, remember three important facts: you will not die, the attack will not last forever, and work on the symptoms will reduce the severity of panic attacks. Learn triggers, after which the attack begins, and consult a psychotherapist to develop new ways to deal with stress and anxiety.

How often you are panic attacks?