Effective Ways To Deal With Panic Attacks

Are you trying to get rid of panic attacks? Not sure where to begin with getting help? Don’t worry; the advice contained in this article can help you get started finding a treatment for your panic attack condition so that you can start living a more comfortable and less stressful life.

The importance of sleep is crucial for those with panic attacks. Sleep deprivation can make attacks much more likely. Worse, it deprives you of clear thinking and coping skills that you need to deal with an attack. Try to get your eight hours of sleep each night.

One way to beat a panic attack is to visualize yourself being outside your body, watching what’s happening. Imagine watching as your body stops wheezing or begins to calm down. This can help your body to literally react to what you see in your mind’s eye, bringing the attack to an end.

If you are prone to getting panic attacks, try to surround yourself with the people that love and care for you the most. When you begin to have a panic attack, these people will help to relax you. This can really help to reduce the severity and frequency.

Dietary Impact

A child’s diet can make a massive impact on the number of panic attacks that they experience. Regulating the foods fed to a child can help keep their blood sugar at a safe and healthy level. Children should not eat sugary or highly processed foods because they can cause their blood sugar to spike, and then panic attacks can occur.

It’s a scary thing to see your child having a panic attack. The first thing that you should do is to try to get them to slow their breathing down. Many anxiety attacks consist of rapid breathing. Your child may not be able to gain their composure without the help of your guidance.

Talk to your feelings out loud enough, let them know that you are the boss and that you really want them to go as quickly as possible because you refuse to be a host for their ridiculousness. Tell them that you will be here when they are gone and that you’ll always outlast them!

Naval Concentration

Concentrate on your navel during a panic attack. Sit or lie down and think about your navel, the centre of your body. It feels no tension nor pain, and it’s your connection to the people you love. Imagine a silver cord going from it to the person you love more than anyone else and then draw their strength through the cord into your body.

Allowing the symptoms of a panic attack to overwhelm you is the worst thing you can do. Instead of resisting the symptoms, allow them to happen and pass. Stay as creative as possible by thinking the negative sensations are on the exterior rather than inside your body. Most importantly, keep breathing deeply. Draw in slow, deep breaths at an even rate while also beginning to relax. You will feel relaxed after the adrenalin burns off.

Remember the quote “You Can Heal Your Life” by Louise Hay and find out what the symptoms of your panic attack are telling you. The book describes each symptom and how your brain can cause it to show you that something is going on in your life, like the fact you are not able to discuss your feelings openly.


Think about your nerves as you go through your panic attack. Visualize a nerve in each part of your body and the tiny little impulses it sends out. Imagine them becoming calm, slow, and more relaxed. Work through each part of your body one by one until you feel better.

Proper Breathing

Breathing correctly will help you to control a panic attack. First, inhale through your nose for about two seconds. Next, exhale through your mouth for approximately four seconds. Repeat these actions for at least one minute, all the time thinking positive and calming thoughts.

Always be conscious of your anxiety level. If you keep an eye on your stress and anxiety levels, you will be able to tell when you should take a break, relax, and think happy thoughts. This self-awareness may afford you the advantage of pre-empting attacks by enacting control as you sense anxiety rising. This awareness can lessen your attacks’ intensity.

Having a panic attack can be very overwhelming, and you must get a grip on the situation as quickly as you can. It would be best if you took the time to figure out a relaxation technique that is effective for you. Some people listen to calming music, while others have to think about anything other than that to stop their panic attacks.

If a child is experiencing frequent panic attacks, they should be talked to right away. Children may find it difficult to express what may be bothering them, and the unprocessed stress can surface as panic attacks. Open up a conversation with your child, and let them know that they can be completely transparent with you.

Often, the fear of or anxiety about a panic attack is what brings on the attack. Focus on something else, preferably a pleasant thought, or find a task that keeps you busy. If you do not, you could end up facing an attack that was brought on for no reason. It’s similar to someone telling you not to think about the word “lucky”, and after that point, it’s all you can think about.

Avoid Alcohol

Avoid alcohol. Alcohol is a natural depressant and disrupts the sugar levels in your blood, so it can be a trigger for panic attacks as well as making it worse. If you really want to have a drink or two, recognize how it will affect you before doing so.

Key Takeaway

Dealing with panic attacks can be incredibly stressful, but there is a clear path to your rescue. Once you find something that works for you, just think of all of the benefits it will have on your life, along with feeling more relaxed about life in general.