Tips For Panic Attacks You Can Use Anywhere

PANIC ATTACKS:

more common than you think or know.

Breathe, count down from 100 and focus on something pleasant, like your favorite song or scent. Acknowledge the attack and tell yourself it will pass soon.

Remind yourself that you are not alone and get some help if needed. Most importantly, don't suffer in silence – help is a click away!     Let's start by learning about how panic attacks vary from person to person: what causes them for each individual? Some people may be more prone to panic due to genetics, while others may have experienced a traumatic event in their past which makes their nervous system more sensitive to triggers.

The more you know, the less you suffer.

It's safe to say that everyone suffers from Anxiety at some point in their lives, but panicked attacks can be severe.  A panic attack causes your body to feel as if it is going crazy or fleeing from danger.   You feel as if you are going to pass out; breathing becomes erratic; and your heart races out of control. 

You may have experienced a panic attack in the past, but have you ever thought about what triggers them?  

Some people are more prone to panic attacks than others and therefore might start having them earlier than others do. Having a reaction that's different from other people can make us feel like we are unable to be understood.

However, you're not alone! Lots of other people have panic attacks and anxiety as well.  Furthermore, there are effective ways to manage your symptoms.

When you learn more about how each of us reacts to panic attacks differently and what triggers us, it will help you understand why you are the way that you are.

At the same time, you'll be able to figure out what exactly is causing your attacks and take control.

We all know different things can trigger a panic attack, but do you know some of the Antecedents?

Antecedents are considered to be stressors that lead up to a panic attack. These may include:

Being in Large Crowds or Enclosed Spaces

While some people actually feel more comfortable in crowded places than they do alone, others strongly dislike crowds and enclosed spaces.

If you're one of the latter, chances are that you have experienced a panic attack in large crowds before.  It's important for you to learn how much exposure is too much for you.  If you think you've reached your threshold, go home.  If that's not possible, try to focus on something else and not on your environment.  

Due to the fact that there are so many people around, it can be difficult to find a secure spot where you feel relaxed and comfortable.  

Order a hot drink if it will keep you comfortable.  Drink slowly and make sure that your hands and the cup stay warm so that you don't become lightheaded.

You should also keep in mind that the more anxious you get, the more other people will react and this will only make things worse for you .

Spend some time trying to figure out why you feel anxious in crowds.  If you can learn to manage your anxiety successfully, you'll be able to enjoy being in a crowd.

If your anxiety becomes unmanageable, it's better for you to leave than suffer through a panic attack.

Driving

If you have ever experienced a panic attack while driving, you know how terrifying it can be!

Usually this is because of the anticipation of having an accident or getting lost while driving and they become more severe when driving on the highway (highways are narrower than regular roads and cars tend to go faster).

Many people also suffer from panic attacks while driving when they are late for an appointment.

If you are one of the people who experience panic attacks while driving, know that you are not alone!

However, there are things you can do if you find yourself getting anxious while driving.

First, take a deep breath and then imagine letting all of your anxiety go with each exhale.  Think about this anxiety as a cloud leaving your body.

Then, if it's possible to change lanes or stop at the side of the road and if you feel comfortable doing so and nothing is impeding your way, then do it!  You might decide to pull over in an area where there's less traffic as well.

If you are not feeling comfortable, try to think about other things which would take your mind off your anxiety.  If you're a passenger, then distract the driver and yourself by talking about something interesting.

Try to remain calm and remember that the sooner you get where you need to go, the better it will be for both of you!

If possible, listen to calming rhythms like waves or rain drops or even music.  Listening to music has been shown to help many people who suffer from panic attacks while driving.

Take some deep breaths and be as relaxed as possible during your ride home or wherever else you have to go.

If you feel unable to manage your anxiety, it's best for you to close your eyes and focus on relaxing the body and the mind.

Exercise

Walking

If you have suffered from panic attacks while walking, chances are that they started after an accident or while walking on a sidewalk.  It's also likely to see that they worsen when one is alone on a sidewalk.  This is because walking in this way forces one's body to be alert and focused on every step, as well as being aware of every noise that might be around the corner or behind them.  This makes walking extremely anxiety-provoking for those who don't often do it alone.  When alone on a sidewalk, it's best to leave the street and cover your ears with ear plugs to not hear any noises.  Walk along the walls of buildings or behind them if possible so as to shield yourself as much as you can from any sounds.  This is an important precaution since if one forgets that they are walking on a sidewalk, they may panic when they realize it will be difficult for them to reach their destination in time.

If you feel that you are panicking while walking alone, think of something else! Try concentrating on the rhythm of your footsteps or listen to some soothing music on your phone by tapping play button.

If you are panicking about walking to your destination in time, stop and breathe for a few moments.  Think about all the other people who are experiencing things like this on a daily basis and that they manage it.  Remember that you are more powerful than your anxiety!

Try to focus on getting home and remember how safe you feel there.  Odds are that if you can get home, your panic attack will begin to fade away.

Biking

If you have experienced panic attacks while biking, then biking is something that makes you anxious!

You might experience this if there are a lot of cars around or if the bike is too fast for your pace and handling abilities.

Conclusion

The above mentioned are just a few of the most common ways in which panic attacks manifest.  They can occur while taking public transport, at work, while driving or even in the shower!

It's important to know that if you suffer from panic attacks, then it's likely that you will experience them in more than one way at some point in your life.  You may even experience multiple panic attacks on the same day!

Your best bet is to keep a record of what happens to you during panics and when you are feeling fine so as to be better prepared next time.