Good preparation will put you on the right track for managing panic attacks. It can be hard to anticipate when a panic attack will occur, but if you take steps to prepare yourself in advance, then you can minimize the severity and effect these attacks have on you. Here are several things you can do beforehand:
Do not forget to breath.
Have you ever seen anyone on television told to breathe into a paper bag in order to calm down? This may possibly work, but learning how to breathe properly on your own before you have a panic attack will prepare you to do it during the attack. So plan ahead, learn and practice calming breathing techniques beforehand.
Learn to relax.
Although it can be difficult to remember to relax during a panic attack, the ability to do so will go a long way towards managing your attacks. Just like breathing, it’s important to learn and practice relaxation before hand.
Recognize what triggers your attacks.
Knowing what can start an attack is as crucial as knowing how to end one. If you have certain things that stress you or often lead to an attack, you can use these events as reminders to focus on your breathing or relaxation strategies.
Know who to call.
You likely have a list of people that you can call during an attack that can help you through it. These may be friends, doctors or support groups. If you have a list handy when an attack is starting, you will be able to get help as soon as you need it. It’s also essential to keep this list handy because someone else might be able to assist you by calling the people you need.
Have a “comfort bag”.
We often have things in our lives that give us comfort. Pictures of friends, stuffed animals or other trinkets can help with managing panic attacks by helping to calm you down. You can put these in a bag that you can easily take with you whenever you leave the house.
How To Get Rid Of Anxiety has some of the best strategies for dealing with panic and anxiety. Here you’ll find a few simple things that you can do right away to help with managing panic attacks that won’t cost a penny.