Overcoming fear of panic attacks is one of the big challenges for anyone who had had one. Being affected by an anxiety attack the very first time is going to be uncomfortable. For example, you can get a feeling of nausea, not be able to focus very well and feel “spaced out” shortly before they hit full force.
It’s not just the bodily experience throughout the attack but the fact that you are more likely to suffer from anxiety about future attacks. Sometimes referred to as anticipatory anxiety, the fear of future attacks could cause never ending fear and tension preventing you from relaxing.
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Typically if the condition is not tackled, it can lead to phobic avoidance wherein you stay clear of places, situations, meetings, and events where emergency help is not easily available or where having an attack can be awkward.
One way to fight panic attacks is to very quickly try to distract oneself. That only works if you can manage to do that the moment you feel a panic attack coming on. If you are not recognizing the signs of one starting yet, try to pay closer attention and you will discover there are little warning signals.
Taken to the extreme, fear of panic attacks can lead to agoraphobia where you start to keep away from a lot of the activities you normally do. To avoid this, consider the following suggestions.
1. First of all, talk to your doctor. A lot of the symptoms linked to panic attacks for example a racing heart, chest pain, heavy breathing, profuse sweating, agitation, etc., are also present with other physical and psychological disorders. Getting a complete diagnosis from your doctor, for these reasons, will rule out any cause unrelated to anxiety. Let him know your symptoms, when did the attack occur, as well as how severe the attack was. Your doctor will ask about your past medical history and might do some tests (for example. urine test, blood test, drug screens, etc).
2. Go to a counselor who is properly trained to handle this kind of psychological disorder. Don’t start assuming you are going mad). The reason why you need to visit a therapist is to try to find out what is really going on which will help prevent future attacks. Never wait for too long to get help. Left untreated, another panic attack may lead to more severe problems. The therapist may subject you to cognitive-behavioral therapy and exposure therapy to process your thoughts.
3. Find the cause of the attack. Certain cases of panic attacks can show a “pattern” – particular activities, thoughts, time or person you are with at the time of the attack. A lot of these can provide you with important clues to stop later problems.
4. Master some relaxation techniques you can practice both at home and while outdoors. Music, meditation, yoga, and breathing techniques are not only useful for lessening the symptoms during the actual attack but also in building up your body’s relaxation response.
5. Don’t increase the fear. Absorbing all the fears and other negative thoughts that accompany anxiety attack only adds to more fear which exacerbates the negative impact even further. As an alternative, understand that you are afraid making it work to your advantage.
6. Assume a much more wholesome diet and lifestyle (exercise, well balanced diet, and enough sleep). Research studies confirm that as little as Thirty minutes of strenuous activity 3-5 times per week is a good stress reliever, helpful in preventing future attacks. A healthier eating plan boosts the supply of vitamins and minerals and keeps the chemical balance in your system. Sleeping no less than Eight hours a day recharges the body, refreshes your brain, and relaxes the muscles.
7. Do away with all needless stress. Because panic attacks are directly linked with stress, steering clear of activities, people, and scenarios that cause you stress help overcome the chance of future attacks.
8. Become knowledgeable about anxiety and panic attacks. You can find resources where one can learn more about the problem. Reading books, health magazines and articles on the internet on the subject of panic attacks will certainly provide you with all the information about how to overcome any unwanted effects it brings.
The fear of having a panic attack is probably one of the worst aspects of the condition but many people have managed to overcome panic attacks so there is no reason to think you can’t do so too.