Attack Advice: Techniques to Control Acute Fear and Panic
panic attack is most often described as a periodic feeling
of intense fear and stress, which is often accompanied by
uncomfortable physical symptoms, such as shortness of breath,
muscle soreness, upset stomach or rapid heart beat.
Although the attacks themselves can be terrifying
to sufferers, there is no evidence that a panic attack is
physically dangerous. The sensations caused by panic attacks
lead many sufferers to feel an impending sense of doom, or
even that their life is in danger. But in reality, the attacks
are an emotional phenomenon, an unlikely to cause physical
harm to an individual.
For this reason, the best panic attack advice
is often to understand the real nature of the attacks, and
recognize that they hold no power to cause the sufferer actual
harm. The trick, of course, is to see these attacks for what
they are while they are happening. Understanding the nature
of panic, and the limitations of these attacks, helps many
sufferers to put them in perspective, and simply allow the
uncomfortable feelings to dissipate on their own.
Another helpful tip of panic attack advice
is to breathe slowly into a paper bag. The reason this technique
works is because many people hyperventilating when feelings
of panic approach, which causes them to breathe rapidly, exhaling
more carbon dioxide than usual.
By breathing in two a regular paper bag, sufferers
can bring their oxygen and carbon dioxide levels back into
balance, resulting in a more calm state of mind.
Distraction is another useful tool, and an
example of simple panic attack advice that can be helpful
for many people. There are many different techniques of practicing
distraction to call in a panic attack; one of the most useful
is to begin doing math problems in your mind. Because the
mind can only focus on one thing at a time, attempting to
perform fairly complicated mathematical problems mentally
(for example, 16X13=?) can rapidly shift the sufferer's focus,
helping the panic attacks to naturally dissipate.
Other methods of practicing distraction could
come from listening to music, walking outside, or even counting
backwards from 1000. All of these activities engaged in mind
in some way, causing the panic attacks to receive less focus.
The absolute worst thing to do during a panic
attack is to focus inward excessively. By focusing a lot of
attention on how you feel and what you perceive to be happening,
you can unknowingly increase the intensity of the panic attacks.
To the contrary, if you can managed to focus
outside yourself, either on other people, things or circumstances,
you will often find that the severity of the attacks will
be decreased substantially. For this reason, some of the best
panic attack advice is to simply look "beyond" yourself
and find something outside of you to focus your attention
of these techniques can be useful to some degree, and many
people will find that the best panic attack advice
is to use a variety of techniques, such as breathing exercises
and distraction, to offset the worst affects of the attacks.
and panic attacks don't have to hold the sufferer hostage.
The power to control and even eliminate these uncomfortable
feelings lies within each of us.
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