How Panic Attacks and Disorders can be avoided?
To avoid recurring panic attacks and disorders you ought to recognize the symptoms and signs then only you can avoid these panic disorders and attacks. Here is a five step plan to help you achieve this.
First, Get out from that situation
In times of tense situation, you should take a break and get away from that particular situation and physically go somewhere else. Decreasing or eliminating your physical stress through a quick walk greatly reduces the chances of having panic attack. This helps your body to relax by decreasing the levels of excess adrenalin present in the blood.
Second, focus on your sight
Moment you start experiencing panic attack or disorder you should refocus your attention or sight and learn to shift it to any visible object nearby. For example, start looking at any nearby object, such as a tree, computer, blackboard, anything which can diver your attention. Ensure that you look at that object with intensity and after this start describing that particular object to yourself in detail.
Third, learn to control your breathing
You can control your breathing from your stomach; breathe in till a count of 5 seconds. After this, hold your breath for approximately 15 seconds, and after this release your breath for a time of 10 seconds. After this bring your stomach in once again and then hold it right there. Keep repeating this process until and unless you feel that breathing of yours is not shallow anymore.
In case you are hyperventilating, try and close your mouth by using your hands to increase the presence of carbon dioxide in the blood of yours, this will reduce the panicky feelings that are caused by the presence of large amount of oxygen in the blood of yours.
Fourth, identify the stimulants that have been consumed by you
There are cases when unknowingly you have consumed coffee or tea which has resulted in an increase in your rate of heart. Studies have shown results that caffeine present in coffee or tea can raise your heart rate which in turn increases the chances of you becoming jittery or anxious.
By not taking or reducing the caffeine related substances and drinks from the diet of yours, you can reduce the chances of getting panic attacks.
Fifth, keep yourself always in control
Another step in avoiding panic attacks or disorders is by remembering that the sense of panic is a physical reaction to the adrenalin in your heart. So always be in control, think rationally and keep reminding yourself that you will not suffer any pain or ham because of your feelings – remember feelings are only a reaction by your body to tell you something.
So always, let your head be in charge of varied circumstances and keep reminding yourself that symptoms of panic attacks or disorders will not control your life for eternity.
By doing this, the thoughts in your mind will be diverted to something away from the current situation or circumstance and thus will avoid the onset of panic disorder or attack – which if not stopped could be far more worse than the situation about which you were panicking at the start.
