Panic attacks are no picnic. You can be walking along and pushing your shopping trolley at the supermarket and then boom! Your heart starts racing, and your chest tightens up, and you feel like you can't breathe, and your palms get sweaty, and you feel like you need to run and disappear somewhere. Learn right now how you can make them evaporate for good.
Anxiety is also a very distressing state of mind; if you are experiencing frequent panic attacks, this can be an indicator of burnout related to chronic stress. Seek help from your medical practitioner, who can refer you to counselling and support you in removing anxiety from your life.
1. Give yourself extra time to do things to prevent panic attacks.
When you are rushing around, you can be more prone to panic attacks. Start your day at least 15 minutes earlier, and spend some time quietly by yourself in the morning. This will give you more time to be quiet and relaxed, so you will be able to be more at peace with yourself and not feel as though you have to be pressured so much. Practice mindfulness, and make sure that you get yourself somewhere safe, and remember to breathe. If you need to exit from public, try to call a friend to come and assist you if you need it.
2. When you are in the middle of a panic attack:
Get control of your breathing. Breathe deeply by forcing the air swiftly and deeply; you will then breathe the air back in, and do this several times over. Stop quietly, and then give use one hand to massage the other, and give yourself deep pressure in each of your hands. Breathe again, and keep massaging each of your hands until you regain calm. You can also squeeze your hands together tightly and hold them for seven seconds, and then repeat. Practice mindfulness, and make sure that you get yourself somewhere safe, and remember to breathe. If you need to exit from public, try to call a friend to come and assist you if you need it.
3. Implement lifestyle changes to prevent panic attacks in the long term:
Clean up your diet, eat as much unprocessed food as you can, and as many fruit and vegetables as you can reasonably manage. Reduce your caffeine intake, give away alcohol and also give away nicotine. Talk to a counsellor about your personal problems, and also do what you can to alleviate stress from your life. Try to see things in perspective, and don't sweat the small stuff. Let go of perfectionism, and set yourself realistic goals, not unachievable goals. Spend more time in nature, and quiet contemplation. Spending time in nature reinforces human's natural need for being in the outdoors (a phenomenon referred to as biophilia, or love of nature). Join a social support circle, so that you have others to rely on to help relieve some of your mental burdens. Engage in creative pursuits, and make sure that you are not always working, and ensure you get adequate rest.
Using these three simple steps, you can let go of stress, and reduce your proneness to anxiety and panic attacks, and have a life that is calm and peaceful and full of joy.
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