These four steps will give you the foundation to stop panic attacks once and for all.
Whether it is you or someone you love there is a solution and it is possible. Is it easy? Well no. But the reality is when you are in pain it is far better to have pain that will bring you to not having panic anymore rather than keep living with something that controls you. Pain is a great motivator to do something. Panic attacks wreaks on the inside of our minds, bodies and in our soul. Quite often accompanied by low self esteem and feelings of I'm not good enough, I don't deserve we pretend and live life as normal. Inside our minds and hearts we are screaming for the panic attack to halt, while on the outside we attempt to carry on as normal. Unfortunately pushing down, keeping silent does not lessen things and we just spiral into losing our power. Give yourself a voice, speak about your fear and may feel a shift of this terrible burden. Getting help will help feel much lighter.
4 easy steps to STOP panic attacks:
1. Relaxation:
Breathing techniques are fundamental for relaxation. Breath is a core function of our bodies. In stress, we tend to take short sharp shallow breathes from our chest. To enhance relaxation it is important to focus on our breathing rate, still our minds, and breathe in slowly and deeply. A good tip is to allow our minds to follow the movement of our diaphragms as we breathe. Breathing techniques can be practiced at most times... while sitting, driving, or walking. The important thing is to practice every day and make relaxing breathing an easily accessible technique when having a panic attack. Adding sound like humming or chanting enhances the relaxation effect of the breathing.
2. Stopping negative thoughts:
The more we are able to monitor our thoughts and notice the tone of our thinking, the more we can regulate our negativity and re-direct our negative thoughts towards gratitude and appreciation for who we are and what we have. Our negative thoughts do not serve us well. They are not who we are and do not reflect accurately on our lives. Inside each of us is someone with a personal genius and beauty. A positive inner voice has a decided positive impact on our physiology and releases endorphins into our system which helps lift our energy and state of being.
3. Affirmations spoken out loud:
Get yourself a bunch of 3 by 5 cards to write on. Straight after the breathing exercise above write on each card something you want to become. An affirmation of a quality you would like to become part of who you are. Like being a relaxed person. Start it with I am. Repeat many times each day like a mantra. Like humming you may find this shifts your focus and relaxes you too.
4. Accepting what we feel:
First; identify our dominating emotions at the time. What might surface could be fear, sadness, anger, terror, loneliness or a host of other emotions. Once the strongest emotion is identified... look it in the face. Then, and this is the important step... DO NOT FIGHT IT... find a way to accept the surfaced feeling. It is real for us, accept it. Believe it or not, this will reduce the incidence of panic.
Consciously, deliberately practice these exercises. They are simple yet really powerful. Breathing is the key to rhythm and will help to slow things down. Focus every day on being grateful. Speak who you want to be and finally notice your feelings, go with them and through them. This is a great start to stopping panic attacks dead in their tracks.
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