Panic attacks are known for striking without any kind of warning signs that let the sufferer know what’s about to happen. The symptoms of a panic attack include a rapid heartbeat and shortness of breath, leading the sufferer to suspect that they may be having a heart attack. Fortunately, there are methods of self help for panic attacks which can help you to keep them under control.
If panic attacks are a frequent occurrence, then one thing you may want to try are deep breathing exercises. Most panic attacks are accompanied by rapid, shallow breathing, often producing a feeling of shortness of breath. This can in turn increase the heart rate, cause lightheadedness and muscle tension, making the panic attack far more severe.
One way to help control panic attacks is to learn how to control your breathing. This involves deep breathing exercises consisting of slow, deep breaths and concentrating on your breathing while shutting out everything else from your mind. Performing these exercises when you feel an attack coming on or when you’re already experiencing a panic attack can help you to reduce your anxiety level and get back in control so that you can overcome the attack quickly.
Progressive muscle relaxation (PMR) is something else you may want to try if you suffer from panic attacks. One of the most common signs that a panic attack is about to happen is that your muscles will tense up; and when you’re able to notice that this is starting to happen and you know how to relieve this tension, then you may be able to stop a panic attack before it can even get underway. There are a lot of different self help books which cover the topic of PMR that you can find at libraries and bookstores as well as online; and there are other resources to help you learn how to use progressive muscle relaxation effectively, both on and offline.
There are other methods of self help for panic attacks which you could use; these are only a few of the possibilities. Some methods will work better for some people than for others, so if one doesn’t work to help relieve your anxiety, then try another – with some research, you’ll find plenty of other techniques to try as well. All it takes is some time and some patience and in most cases, you’ll be able to keep your panic attacks under control on your own using self help methods.
