Self Help | Dealing with Panic Constructively

If you are going through a panic attack, you typically experience rapid heart rate, shortness of breath, sweating, shivering, dizziness, nausea, tightness in the chest, and so many more symptoms.

Here’s something that can assuage you a bit: panic attacks do feel scary, but they won’t kill you. In fact, you’ll feel better in a few minutes or so.

Anyone can suffer an isolated panic attack, especially during times of great stress. But if you experience them frequently, you can find ways to manage it without long-term drug therapy.

You can also go through several types of therapy, but in the end, you also must find strength within yourself. Establish a mind-body connection because relaxing the body can have a profound effect on the nervous system.

You can accomplish this with a number of different relaxation techniques such as meditation or biofeedback. All these methods balance the system’s fight-or-flight response.

Regular exercise also decreases the frequency and intensity of panic attacks by increasing the brain’s capacity to deal with stress.

Interestingly enough, certain foods tend to provoke panic, while others can palliate or altogether avoid it. Chief offenders are caffeine and MSG.

They can directly or indirectly increase excitement and rev up your nervous system, thus, agitation is exponentially increased. Likewise, diets high in sugar and simple carbohydrates can stimulate output of adrenalin and insulin.

By contrast, whole foods high in complex carbs and protein help maintain stable sugar levels and keep you on an even keel. You should substitute caffeine with green tea because it has an ingredient that relaxes both the mind and the body.

So if you feel yourself about to enter into a panic mode, you don’t need to overly fret. There are ways to deal with your emotions. Go for a brisk walk or a jog for 20 minutes or so. Studies have revealed that exercise helps prevent or moderate full-blown attacks.

If you don’t have the means to exercise at the moment, go to a quiet spot so you are able to slow and deepen your breathing without anyone looking on. Put your hand on your belly, and focus on the movement as you inhale and exhale.

Anchor your mind and count from 1 to 10 forwards and backwards. Think of what happens if you let your emotions rule your actions. The repercussions should be enough to convince you that the best way to get through it is to avoid any form of embarrassment.

Remember, the attack will pass and you’ll be okay even if you feel that your heart is about to explode. Talk to yourself and muster up all your strength. Negative thought patterns won’t help you.

Moreover, throwing tantrums will just make the situations worse. You are a strong and independent individual. You are not the only one dealing with stress. In fact, everyone isn’t exempt from it.

Try to realize that many have fought and conquered their issues. You could be part of those you consider successful if you just allowed yourself to believe in your abilities more.

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