When you are having a panic attack it feels like the end of the world. You can’t breathe, your heart is racing, you feel sick, dizzy and you feel like you are dying.There are some tips you can put into place to help these are my top tips.
1. Firstly you must realize that you are having a panic attack, you have had one before and you are not going to die. So you must tell yourself this information.“This is a panic attack, it will stop, and I am not dying”
2. You must recognize that negative thoughts will only create more anxiety and this in the long run will cause more Panic attacks. STOP thinking “ I am having a heart attack” Start thinking “ I am having a panic attack it will be over soon”
3. Next remember to breathe. When you start to have a panic attack you must remember to breathe. Don’t hold your breath, take in some oxygen, breath in from your mouth and out through your nose. Find your breath concentrate on you breathing. Find a breathing rhythm and try and create a sense of calm. Spend a few minutes a day concentrating on your breathing ,and you will find next time you have a panic attack you will be able to automatically start to breath normally.
4. Ask yourself things that have worried about in the past have they actually happened, for instance “Last time I felt like this did I have a heart attack and DIE” Well you know the answer No!!!. So the chances of what you are worrying about will not happen.
5. You must fill your mind with positive thoughts. Speak to yourself the odds of what you are worrying about will probably not happen.
6. One really important thing to do is write down all the positive thoughts you have in a journal. Get a pen and buy yourself a journal and write down all the positive things about yourself. Every day write something positive about your life, never dwell on anything negative and never write it down. Read through all your positive thoughts it will make you feel so much better.
7. Another thing to do is find a physical exercise to do. Make yourself get out of that chair, take a walk, go outside, and get some fresh air. Do something to take your mind off those negative anxious thoughts.
8. Find a safe place. Just think about a place where you feel safest. A favourite room, chair or even your bed. Just imagine that you are there, feeling safe and cosy. This will take practise, try it now, imagine you are in that place, what do you see? What does it smell like? What temperature is it? Just take a few minutes a day to practise it will be worth it.
9. Another important thing to do is to write down in your journal all the things that have worried you in the past that never came true. Always carry your journal with you. When you feel a panic attack about to strike try and read through it, it will help.
10. Lastly REMEMBER your panic attack will pass, and yes you have survived another attack.
Just think next time you have an attack if you follow these simple steps it might not be as bad the next time.So to sum up, go and buy a journal (a small one) that you can carry around with you, practise you’re breathing and imagining your safe place. Remember to write in your journal every day.I hope this helps remember if you want to stop panic attacks you are the one person that can stop them.
Find out more tips visit my blog Best Panic attacks tips
Just think next time you have an attack if you follow these simple steps it might not be as bad the next time.So to sum up, go and buy a journal (a small one) that you can carry around with you, practise you’re breathing and imagining your safe place. Remember to write in your journal every day.I hope this helps remember if you want to stop panic attacks you are the one person that can stop them.
Find out more tips visit my blog Best Panic attacks tips
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