How to Prevent Panic Attacks - 10 Ways to Help You Cope With Your Panic Attacks

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During a panic attack, you are not able to think straight and that is exactly what is needed. Regardless of the challenging situation you face, the way to overcome it is to call on your resources and make a plan to overcome the issue and then to systematically follow that plan step by step. How you may ask, is it possible to maintain your sanity while experiencing the challenge of panic attacks?

The following 10 tips will provide the resources that will show you how to prevent panic attacks quickly and effectively.

1. Calm yourself down.
During a panic attack you will experience a loss of breath. Clear thinking will come as you take in more oxygen. Focus well only on your breathing and take deep breaths.

2. Engage in positive self-talk and clear your mind of everything else.

Tell yourself that you can handle the situation. Do not tell yourself that the situation is more than you can handle, but instead tell yourself that you have handled difficult situations before and that this is no different.

Calm yourself by recognizing any panicky thoughts that you may be having and replace them with thought that are more soothing. Try reciting the letters of the alphabet. You may also try reciting a nursery rhyme. Try to figure a couple of math equations in your head.

3. Think positive optimistic thoughts.
Refrain from taking it personally (The fault is all mine), pervasive (It is all screwed up because of me), and permanent (I always mess up and I always will). Consciously distract yourself in order to prevent the downward emotional spiral from escalating. Keep yourself busy. Stay active socially. Do not allow yourself to chew over things past memories.

4. Take extra good care of your body.
Over a period of time, continued stress will depress the immune system. Seek the advice of a wellness coach and a nutritionist and get food supplements if needed. Take tennis lessons. Attend Tai Chi or Yoga classes Make use of a personal trainer to help develop an exercise plan for you.

If you are not able to afford a personal trainer, use the recreational area of the public sports facilities or the gym at an apartment complex - maybe that of a friend. Trade massages with a friend or go to a massage school. The massage schools will charge a greatly reduced rate since their students are in training. Provide yourself with a makeover and take nutritional supplements.

5. Discuss the matter with a trusted friend.
You may be able to speak with a therapist, a coach, a faith leader or minister. You may also seek advice at your local church or from the non-profit counseling center that operate on a sliding fee structure. There are coaches that will take clients on a pro bono basis.

6. Water is vital and calming, so drink water, get in water, and look at water whenever you can.
You may also go to visit the ocean, take a picnic by a river, use a swimming pool or a hot tub, or if possible go on a cruise.

7. Spend time in the outdoors and enjoy the culture.
These things will have a healing effect on your body and your mind. You can visit the local museum on a day when no admission is charged. Visit the library and borrow a few CDs. View artworks on the Internet. Take hikes in the local parks or mountain preserves.

8. Reconnect with the spiritual part of your life.
Do not forget the power of prayer. This is a good way to start. Try submitting a prayer request to Unity. Allow them to pray for you in a prayer service. Visit that place of worship as frequently as you can. Look for an interactive Sunday school class to attend. You can also enroll in a Meditation class.

9. At all costs do not isolate yourself from others.
If you do that it will negatively affect your health. Those effects will last way beyond the present difficulties you are having with the panic attacks. Seek out the company of your family and friends. Rejoin groups and activities you were once active with. Seek out new groups that you may enjoy. Attend a religious service during the week. Volunteer for group project work. Become more socially active and accept and make social invitations more frequently.

10. Strive to practice and to develop what is known as Emotional Intelligence techniques.
Work with an EQ coach who can teach you how to manage your emotions better. Once you are able to achieve a calmer state, you will be better able to take the correct action to resolve your issues. You should create a plan - write down on a piece of paper the challenges you face. Next to each of those challenges, you should state the action steps to take to deal with the challenges.

You may enlist the help of a coach, a therapist or a friend you can trust to help you in this process.
Seek out the information you need to resolve your issues. Make sure you get all the facts. For example, if your panic is centered on a person you met on the Internet, or you believe that your husband is cheating on you; you may want to seek the services of an investigative service to get you the facts rather that put yourself through panic attacks over the issue.

If you want to learn how to prevent panic attacks, you will have to learn to consciously live your life in a way that will allow you to remain in control.

Article Source: http://depositarticles.com/

Don't let panic attack symptoms control you. There are powerful natural techniques that show you how to prevent panic attacks and general anxiety without the use of medication. These techniques will show you how to prevent your panic attack symptoms fast, your confidence will soar and the results will last for a lifetime. Go Here Now for more details: symptomsofpanicdisorder-site.blogspot.com

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