Suffering from panic attacks can have a significant impact on your personal and social life. It can affect your work and your relationship with other people. Attacks can range from mild to the point that it incapacitates you to function normally on your daily life. They can prevent you from going out and doing the things you normally do. They can damage your self-esteem. It is important that you know how to suppress your panic attacks before they can totally rule your life.
If you want to stop your panic attacks, here are some tips that you can use to suppress your panic attacks:
Identify the trigger. All panic attacks have a trigger. Identify what it is. In some cases, panic attacks occur during stressful situations when a sufferer is confined and helpless. Enclosed spaces like elevators and small quarters can trigger panic attacks. Delivering a speech or being in the company of group of people can make some people extremely anxious. Learn and identify the occurrence of your attacks. Knowing the pattern of your attacks can be very helpful if you want to suppress your panic attacks. If you know your triggers, you can avoid attacks or you can prepare before they occur. It is easier to control your negative thoughts and panic attacks if you are prepared.
Learn relaxation techniques. During panic attacks it can be very helpful if you know some relaxation techniques to train your mind to control itself. Remember that your mind can teach your body to relax. Meditation and self-hypnosis are two of the most popular relaxation techniques to relax your mind and reduce your muscle tension and heart rate. These relaxation techniques can also help normalize your breathing patterns and they can help you to have better control of your reactions in case of another panic attack. Practice these relaxation techniques everyday for at least 20 minutes and you will see improvement in your condition and you will eventually master the techniques to suppress your panic attacks.
Proper breathing. If you want to suppress your panic attacks, you have to learn how to breathe properly. Sit on a chair or lie down on a flat surface. Keep your spine straight, close your eyes and imagine your diaphragm as your center. Place your hands on top of your diaphragm and slowly inhale and at the count of 3 slowly exhale. Repeat this for at least 20 times and you will start to feel better as your body begins to relax. During this breathing exercise, think that you are in a safe and peaceful place and utter words like “I am in a safe place. I am okay. Nothing will harm me. I am safe.” Every time a panic attack threatens you, calm yourself with this breathing technique. Always remember this technique and use it to suppress your panic attacks.
Watch your diet. Diet plays a very important role on the occurrence of panic attacks. Be cautious about caffeine, salt and nicotine. Caffeine and nicotine should be taken in moderation because they are known as stimulants and can trigger nervousness while too much salt can interfere with the normal performance of your nervous system.
Get a complete night sleep. If you want to suppress your panic attacks, get a complete night sleep. If you are well rested, you can have a better control of your body and mind. Your body and mind are aligned with each other and can function normally when you wake up. You are less likely to give in to panic attacks if you are well rested, refreshed and in control.
Ask professional help. If you have severe panic attacks, you may need to see a doctor for professional help. Some symptoms can be too much for you to handle and you might need medications or professional help. Do not afraid to seek help. You do not have to go through with this problem alone because there are a lot of help available for you if you will just ask.
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