Becoming a True Champion: Achieving Athletic Excellence from the Inside Out

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Here are seven techniques to try next time a panic attack tries to make your life hell. It might seem counterintuitive, but one of the most effective ways to react in the midst of a panic attack is to ride it out instead of resisting it, Julia Martin Burch , Ph. McCabe, Ph. Instead, letting the experience wash over you and trying to tolerate the symptoms may help you view panic attacks as something you can handle—not something you have to fear or escape. We know, easier said than done. The following tips might help with this. The scary symptoms of a panic attack can often lead people to imagine worst-case scenarios , like that death is imminent, which can obviously further anxiety.

It also keeps you from paying too much attention to your individual symptoms, which can escalate panic, McCabe says. But once you know panic attacks are on the table, you can learn what distinguishes them from heart attacks , like the overwhelming sense of dread. By the way, these tactics come from cognitive behavioral therapy CBT , a first-line therapy treatment for panic disorder. In short, CBT teaches you to think about and react to panic attacks differently, and that can help lower their frequency.

Emotions are like waves—this is going to roll over me.

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I can handle these symptoms until they pass. Positive statements like these may help reframe your relationship with panic, says Bluett, noting another CBT technique. Veronica P. Or it might be more effective to concentrate on your power to make it through the panic. This is a coping mechanism for Lacey B. Even though panic attacks can feel interminable, they tend to peak within about 10 minutes.

The first step in getting past your feelings of fear and apprehension is to gain a better understanding of your symptoms. Having more information about panic attacks may help you know what to expect during an attack and feel less afraid of your symptoms. Once you understand more about your symptoms, the next step is to acknowledge and accept your panic attacks.

This is certainly easier said than done, but resisting your symptoms can often lead to increased feelings of fear and anxiety. Think about your last experience with a panic attack and notice how your feelings of fear and nervousness played a role in escalating your symptoms. By altering your perception of your panic attacks, you may be better able to cope with them.

After you've begun to accept your panic attacks, you can start to change the way you respond to them. Relaxation techniques such as deep breathing , mindfulness meditation , or yoga, can be practiced to help you get in touch with your relaxation response. This will help change the way you react to symptoms, help you get through panic attacks with less fear, and ultimately, help you overcome your fear of panic attacks:. By choosing to view your panic attack symptoms differently, you may be able to overcome your fear of them.

Keep in mind that this process may take time. You can learn from your setbacks and use that knowledge going forward to help you make it through the next attack.

Panic attacks and panic disorder - Symptoms and causes - Mayo Clinic

Keep trying, and over time you may find that you're feeling more in control of your panic attacks. If you experience panic attacks, your first step should be to see your doctor. Panic attacks are the most prominent symptom of panic disorder, a type of anxiety disorder, but these attacks are also often associated with other mental health and medical conditions.

If you are diagnosed with an anxiety disorder, rest assured that not only are they extremely common they're the most common mental illness in the U. But it's important to get help early since anxiety can be harder to treat if you wait. Learn the best ways to manage stress and negativity in your life. More in Panic Disorder.

Coping with panic attacks

Overcoming Fear of Attacks. Pick one object in clear sight and consciously note everything about it possible. Describe the patterns, color, shapes, and size of the object to yourself.

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Focus all of your energy on this object, and your panic symptoms may subside. Consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body.

Controlling your panic attacks

A sunny beach with gently rolling waves? A cabin in the mountains?

Panic Attacks

Picture yourself there, and try to focus on the details as much as possible. Imagine digging your toes into the warm sand, or smelling the sharp scent of pine trees. This place should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life. Endorphins keep the blood pumping in exactly the right away.

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It can help flood our body with endorphins, which can improve our mood. Do what you can to catch your breath first. Lavender is known for being soothing and stress-relieving. It can help your body relax. Breathe in the scent. You can also try drinking lavender or chamomile tea. Both are relaxing and soothing. Lavender should not be combined with benzodiazepines. This combination can cause intense drowsiness.

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  6. Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack. Benzodiazepines may help treat panic attacks if you take one as soon as you feel an attack coming on. While other approaches to the treatment of panic may be preferential, the field of psychiatry has acknowledged that there is a handful of people who will neither respond fully or at all in some cases to the other approaches listed in above, and as such, will be dependent on pharmacological approaches to therapy.

    These approaches often will include benzodiazepines, some of which carry FDA approval for the treatment of this condition, such as alprazolam Xanax. This medication can be highly addictive, and the body can adjust to it over time. It should only be used sparingly and in cases of extreme need.