Anxiety Panic Attacks - Stopping The Attacks Before They Start
For those of the many people who have suffered from anxiety, they know that anxiety hurts. If you are one of those many who suffer from this condition, you know first hand that this statement is true.
It’s no wonder so many people are at the brink of doing just about anything to rid themselves of the pain of panic attacks. This conditions can keep you from enjoying life and all the pleasures that life has to offer if you let it become uncontrollable.
Preventing them from starting in the first place is the best way to rid yourself of anxiety and panic attacks. These problems do not just surface out of nowhere. They are rooted from experiences that we live and think about day in and day out.
For example, before the anxiety or panic arises, try this exercise to help prevent an attack from happening. Take 5 minutes of your day and devote it only to you. Take a comfortable seat and rest your hands in your lap. Till the count of five relax and inhale deeply and slowly. Hold it in. Now, slowly and gently exhale till the count of five.
Practice taking these long, gentle breaths 4-5 times in a row. Focus on the sounds and sensations of your steady breath entering and leaving your body.
Once you have mastered your breathing technique, think of a situation in your life that causes anxiety or panic for you. When the thought enters your head and you feel the anxiety build up, tell yourself that you can handle it and move on. It may take repeating it over and over until you notice that there is zero anxiety. It will work if you believe in yourself and believe it will work.
Lets be clear about one thing, the purpose of this exercise is to keep yourself calm through thoughts that normally would stress you. Try to keep a positive head and do not dwell on the situation itself, but on overcoming the situation.
Believing that every time you come across this situation or a new one similar to it you will live through it without anxiety or panic attacks. Remember to just stay calm and relaxed and feel acceptance of the matter.
Lets examine what acceptance means. Can you feel acceptance? Yes, you can! You feel acceptance when you are in a peaceful state, devoid of struggle, based in the here and now. Being in a state of acceptance, you do not think of the future or the past. You are in the moment, completely present.
When you are in a state of acceptance, you can not resist the thing that makes you anxious. You are so in tuned to the fact that it is there and you do not care. Instead of striving to change the situation, you simply allow yourself to exist and you allow the situation to exist, and let it go. Not fighting it will allow it to go away. And, letting it go away will result in sending your anxiety panic attacks away as well.
Nicole Ross
http://www.articlesbase.com/non-fiction-articles/anxiety-panic-attacks-stopping-the-attacks-before-they-start-125724.html
7 Responses to “Anxiety Panic Attacks - Stopping The Attacks Before They Start”
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July 31st, 2009 2:37 pm
Why do I keep having anxiety/panic attacks? This has never happened before. Please help.?
I had my first panic attack about 5 months ago & it came out of no where. I thought I was having a heart attack. Luckily, after about 5 hours, my family was able to calm me down. I then started to have panic/anxiety attacks about once a month, then twice a week, and now it’s a few times a week. My doctor put me on .5mg of xanax, only to be taken when I have an anxiety attack. I took my first pill last night and it made me sleepy but feel a lot more calm. I get nervous going to restaurants, parties, big events, etc. I don’t get nervous unless I work myself up about it. If I have a big event coming up, I can’t stop thinking about it, which will eventually make me panic! I know that I’m bringing this on myself, I just can’t make myself relax or stop thinking about it. It’s constantly on my mind. I’m 22, very healthy, work out regularly, and have NEVER been shy or had anxiety in my life. Now, I can’t stop the anxiety and I can’t stop thinking about it. PLEASE HELP!
July 31st, 2009 7:39 pm
i would suggest to take the xanax when you need it and try to think of other things instead of what is making you nervous. maybe seek counseling. i have found therapy to be helpful for me in the past. eventually you’ll be back to the way you were, with a little help.
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July 31st, 2009 7:41 pm
xanax are no good for anxiety attacks.
Ask your doctor for some propranolol - a beta blocker.
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personal experience
July 31st, 2009 7:43 pm
I have these too sometimes, & I also make it much worse the more I think about it. I found a great website that teaches you how to get over panic attacks. It is called "uncommonknowledge.com". They teach you breathing exercises, techniques & how to get the attacks to subside. I tried it & it worked for me. One thing they say is when you are having a panic attack, just let it run it’s course, & don’t worry about it. The more you try to stop or fight it, the worse it gets, so let it happen until the anxiety fades away. Good luck
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July 31st, 2009 7:45 pm
millions of people suffer from panic attcks and exietyu. I had my first panic attack when I was 5 years old. Tnhe anticipation si the worst thing when it comes to panic attacks becasue when you anticipate it, it will come. The best thing you can try is to talk urself out of it or even try yogs. Yoga is amazing at calming you down. Just buy a yoga tape and do it whe you have some free time. If you feel like its not getting better or you cant talk urself out if them than i would suggest asking ur doctor about anti depressants. The best one to take is lexapro because it is the most tolerated. Taking this should get rid of ur anxiety and panic attacks after a few weeks.
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July 31st, 2009 7:47 pm
I can only tell you about my experiences, but I’ve had them for years and they too just suddenly appeared for no apparent reason. That’s what makes it so frustrating. It might be helpful to talk with a mental health professional instead of your regular Doctor. I feel Doctors are sometimes too quick to prescribe a pill for some things. The person I saw suggested using self-talk techniques before she would prescribe medication. I did this and it made a world of difference (BTW the self-talk stuff is basically just telling yourself everything will be ok, you’re not going to die, go crazy, do something foolish, etc). Xanax can certainly help, but I have a semi-phobia of becoming dependent on pills and thought it was better to try alternatives first. Also, there are hundreds of books that deal with panic/anxiety that can be helpful. As you said, you can definitely bring it on yourself by "thinking too much". It’s a hard habit to break, but it can be done. I still get them occasionally (maybe once or twice a year), but they’re much less severe and only last a few minutes. I hope this helped some, but again I would strongly suggest seeing a mental health professional who can explain more of what panic/anxiety is. Good Luck!
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July 31st, 2009 7:49 pm
i was just like you. mine hit me out of noware. ge help now before they get worse and be open about everything with your doctor
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