If you’re one of the millions of people who experience panic attacks, you may be wondering how to stop them. Luckily, there are a number of things you can do to lessen the frequency and intensity of your panic attacks, and eventually stop them altogether.
First, it’s important to understand what panic attacks are and what may be triggering them. Panic attacks are sudden periods of intense fear or discomfort that can come on without warning. They typically peak within 10 minutes but may be shorter or longer. Physical symptoms can include heart palpitations, shortness of breath, chest pain, sweating, trembling, and a feeling of impending doom.
Once you know what may be triggering your panic attacks, you can start to avoid those triggers. If you’re not sure what’s triggering your attacks, keeping a panic attack diary can be helpful. Write down when you have an attack, what you were doing beforehand, and what symptoms you experienced. Over time, you may start to see patterns emerge.
Lifestyle changes that include mind and body stress reduction can be beneficial & can help lessen the frequency and intensity of panic attacks. This includes reducing stress, getting enough sleep, eating a healthy diet, and exercising regularly. Relaxation techniques such as yoga, meditation, and deep breathing can also help lessen the frequency and intensity of panic attacks.
If lifestyle changes and avoiding triggers don’t seem to be enough, you can seek therapy from a trained professional and there are also a number of medications that can be helpful in treating panic attacks. These include antidepressants & anti-anxiety medications. Your doctor can help you determine which medication is right for you.
Connecting with others in a group situation may also be beneficial…you can join great local support groups like NAMI support group and ARCNH’s Recovery Together support group.
Speaking with others who suffer from this can be helpful and supportive, as you may not feel so alone in dealing with worry and panic.
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