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When a person is having a panic attack, they can become scared and confused. The fear of suffocating or dying comes to mind. As you are dealing with the panic attacks, you try to find a place to sit down quickly. You might even lose control of you bodily functions. Many times a person will feel as if their heart is racing and they cannot breathe. It is the scariest thing in the world if you have never had one before, and all of a sudden you are having these occurrences on a regular basis. Although it is hard to think or concentrate when you are having a panic attack, you have to try to take control, you have to learn to deal with the panic attacks. Track and Distract Keep track of every episode. You should jot down what you were doing before the panic attack and what happened during the attack if you remember. Then jot down what happened after the attack as well. This is a way to find out what, if anything is triggering the attacks. You will want to analyze your notes after a few panic attacks to see if there is one thing that triggers your attack or if there are multiple issues. At the same time that you are trying to remember what is happening around you, try to distract yourself. This can work if the trigger is something in the environment and not something more severe. Distractions can be pinching yourself, or even counting very slowly. You need to distract yourself from fearing the attack rather than letting it overcome you. Support and Activities When you start feeling a panic attack coming on, find something to start doing that will keep your mind occupied. Wash the dishes or make a phone call to a friend. Try to think about things that make you happy and smile. If something makes you happy doing it, try it. Taking a walk if you are a fainter when the episode happens, this is not a good idea. Have a phone list handy full of people who know what happens to you and will be there to talk when you are experiencing a panic attack. Dealing with panic attacks is hard to do by yourself, and you’ll need someone to talk with in order to calm down and take your mind off what is triggering your attack. Keep this list with you at all times. This includes at work, home, and wherever else you might go. On Hand Help Aids If you have foods such as chocolate that soothes you, keep a chocolate bar in the house at all times. Candy kisses work well for this, because you can let it melt in your mouth while thinking about things that make you feel good. This can be done with other help aids as well. Find something that soothes you and keep it close. Dealing with panic attacks is not something that has to be hard to do. If you follow these tips, you too can ease the severity of a panic attack and stop it before it gets worst. Just remember that there is a way to help yourself without medications. | |||
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