Panic Attack Self Help

Panic Attack Self Help

Panic attacks are not brought on by contact with something feared. As a matter of fact, panic attacks are hardly related to fear. In a panic attack anxiety is experienced for an unknown reason, but there is a fear of some future event or disaster. Fear is the result of present contact with something that is feared.

Because the perceived threat is unseen and attacks are usually unprovoked, it can be frightening to find yourself experiencing a panic attack suddenly and without warning. Symptoms of panic attack include a racing heart, sweaty palms, chest tightness and shortness of breath, shaking, nausea, dizziness and fear of going crazy or dying, among others.

When one occurs, the symptoms of a panic attack usually go away within a half an hour. However, the experience, especially the first time, can be very traumatic. As a matter of fact, it is so unpleasant that the fear of having a future attack causes many people to avoid situations where they’ve had an attack before and even to develop phobias surrounding the situation in which they’ve experienced a panic attack.

Because of the nature of panic attacks, too many people do not seek help for the problem. This can make life difficult for those who live in fear of repeat attacks. It is important to learn all you can about panic attacks and understand what is happening in the body during an attack. Understanding the basics of panic attacks as well as knowing that you are not going crazy and that in fact many people suffer from them is an excellent and empowering first step in panic attack self help.

Panic attacks will be easier to recognize and cope with once you have studied information about them. Also, there are other types of panic attack self help you can use to help you through attacks and to help you to avoid attacks altogether.

Some of the ways to deal with symptoms of a panic attack are to use deep breathing. As an attack comes on we naturally start taking short, choppy breaths. This leads to an increased heart rate, dizziness and involuntary muscle tension. Breathing more freely can reduce these symptoms. Also, learning progressive muscle relaxation can help to keep you relaxed instead of involving your entire body in the attack.

Getting to know yourself and taking a look at your coping methods during and attack as well as your behaviors related to fear of an attack gives you the opportunity to make changes there. For example, knowing that you take steps to avoid certain situations is a clue that you should use a self modification program to overcome that response. Also, learning good coping techniques for dealing with symptoms of a panic attack helps you to feel more confident and less fearful of an attack.

 

 

 

 

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