Having an attack for the very first time can be distressing not only because of the physical experience throughout this attack but also since you’ll acquire a fear of future panic attacks. Otherwise regarded as anticipatory anxiety, fear of future panic attacks brings about continuous fear and tension making it so you cannot take it easy. Often if this affliction is not addressed, it will lead to phobic avoidance in which you will stay away from places, situations, social gatherings, and places that emergency help is not immediately available or where suffering a panic attack might be embarrassing. Taken to the extreme, the affliction may lead to agoraphobia wherein you begin to circumvent much of the things that you usually do so to avoid these issues, take under advisement these guidelines:
1. Talk to your Physician.
Symptoms attributed to panic attacks such speeding pulse, chest pain, rapid breathing, profuse sweating, agitation, etc., are also related to different physiological or mental conditions. Looking for correct analysis from your physician, would rule out any cause unrelated to anxiety. Advise the doctor your ailments the time the panic attack occurred and how intense the attack was. The doctor will ask about your previous medical history and may perform some tests (e.g. urine examination, blood test, drug screening, and any others he deems necessary).
2. See a therapist that’s properly trained to deal with such issues.
No, you are nowhere near crazy (people that go to a therapist are not crazy), you simply have to see the therapist to work through the feelings and stop possible attacks. Do not delay in seeking help since untreated, a panic attack may be a gateway to the more serious ailments. Your therapist might subject you to cognitive-behavioral therapy (CBT) and exposure treatment to work through your ideas.
3. Find the catalyst of this attack.
Certain cases of panic attacks might display a “pattern” – certain pursuits, thoughts, time or the individual you are in the company of at the time of this attack and these give you critical clues to eliminate further symptoms.
4. Acquire some relaxation methods.
Music, meditation, yoga, and breathing techniques are not only good in reducing such symptoms throughout the actual attack though also with strengthening the body’s relaxation behavior response and may be practiced anywhere.
5. Don’t add additional dread.
Soaking up all of those dreads along with other negative ideas that accompany anxiety attack only leads to more fear that worsen the detrimental impact further. Instead, recognize that you’re afraid and make that function in your favor.
6. Practice a healthful lifestyle.
Studies prove that at just thirty minutes of activity 3 to 5 times every week is an excellent stress reliever, good in stopping future episodes. Good diet keeps the flow of nutrients and preserves the balanceof chemicals in your body. Sleeping about 8 hours per day recharges the body, refreshes your mind, and calms your muscular tissues.
7. Remove all unneeded tension.
Since, attacks are closely connected to tension, abstaining from things, people, and circumstances which stress you out will reduce the possibility of later episodes.
8. Educate yourself about panic attacks.
There’s many resources in which you could learn more regarding the ailment. Checking out books, health periodicals and even web content regarding panic attack would definitely equip you with the proper information on ways to combat any of the detrimental ailments that accompany it.