According to an Ezine Article by Lori Thewes, “No one is immune to panic attacks. Approximately 40 million American adults who are 18 years of age and older suffer from anxiety disorders. Americans who suffer from panic disorder are becoming statistics at an alarming rate, simply because they do nothing to prevent their attacks.”
I use to have panic attacks. My panic attacks started when I was accepted to the counseling graduate program, became the president of the Psi Chi honor society club, started dating someone new and joined a church. So many new things were going and all the same time. I felt overwhelmed. I would frequently have panic attacks. It seem the attacks became worse over time. The panic attacks felt so overwhelming that leaving my home seemed unbearable. I wasn’t sure what I was going to do about the panic attacks until a friend of mine suggested trying stress management. When I incorporated stress management in my life the panic attacks became less frequent and eventually disappeared. The following are stress management techniques that helped me and I think can help anyone who is also having panic attacks.
Redirect your attention by visualizing a relaxing place. Visualizing is such a powerful stress management technique. Whenever my panic attacks became unbearable I would think of a peaceful place such as the beach. I would imagine walking along the beach, breathing the cool refreshing air and listening to the waves. Every time I did this I noticed my heart beat start to slow and my body moved to a calmer state.
Eliminate some of your responsibilities. Panic attacks often start because a person has too much going on in their life or too many new things are being experienced. So make a list of what you think causes great feelings of anxiety for you. See which of those things on the list you can put aside or completely eliminate. Simple doing this could get rid of your panic attacks.
Incorporate exercise to your daily routine. Panic attacks can be very stressful. It can cause physical tension, headaches, fatigue and other symptoms that can have a damaging effect your body. I believe by keeping your body relaxed you can reduce your chances of getting a panic attack. A great stress management technique that will help relax your body is exercising. Take at least a half an hour everyday to run, walk fast, swim or any other physical activity that you enjoy to help manage the stressful effects of panic attacks.
Take slow deep breaths. My breathing and heart rate would accelerate every time I had a panic attack. Taking slow deep breaths was one of the best stress management techniques that I used to eliminate my panic attacks. Everyday I would practice this deep breathing for about fifteen minutes. I used the deep breathing to teach my body how to relax and quickly calm down when experiencing a panic attack. Over time the deep breathing helped to stop by panic attacks within a matter of seconds.
These stress management techniques helped reduce and eliminate my panics attacks. They can do the same for you. When applying these stress management techniques be patient with yourself. It takes time and practice when you apply most of these stress management techniques. My panic attacks didn’t disappear overnight. It took almost a year. Just remind yourself that you are in control and by making the effort to apply these stress management techniques you will get rid of your panic attacks.
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