Learn the Techniques and Natural Ways How to Control Panic Attacks
Panic attacks are one of the common problems that are being experienced by various individuals around the world. Research shows that 33% of the population can have panic attacks at one point in their life. This condition is frightening and can cause strong physiological fear. If misinterpreted, it can develop to a panic disorder. Not all individuals who experiences panic attacks can experience a panic disorder. But being familiar about the condition can help them how to control panic attacks.
There are different ways and techniques to be discovered as you learn how to control panic attacks. They can help you cope with this condition and prevent you from having panic disorder. But it is also important to know how a panic attack is defined including its symptoms.
Panic attacks have 4 physiological panic symptoms that occur within 10 minutes. The following is the symptoms of panic attacks that individuals should be aware of:
- Sweating; shaking or trembling
- Accelerated heart rate, pounding heart
- Smothering or shortness of breath
- An urge to choke
- Chest discomfort or pain
- Abdominal distress or nausea
- Feeling or unreality (derealization) or being detached from oneself (depersonalization)
- Dizziness, lightheadedness, faint, or unsteadiness
- Fear of dying
- Hot flushes or chills
- Parasthesias (tingling sensations or numbness)
- Fear of going crazy or losing control.
After knowing these common symptoms, it is now the right time for you to discover the techniques and natural ways on how to control panic attacks. Panic attacks increase some physiological markers in the body and they might intervene somewhere. For this reason, the most applicable thing to do is check your respiratory rate.
Respiratory control is not a panic disorder treatment. It is a form of technique that combats the strength and impact brought by panic attacks. As part of your discovery on how to overcome panic attacks, this technique will be very effective once appropriately practiced. If people become skilled about this technique, anxiety will eventually diminish. You have to practice it and never give up if there is no immediate effect in you.
On the other hand, there are other natural ways to apply as you learn how to control anxiety attacks. One of them is the practice of deep breathing or diaphragmatic breathing. It is the imperative part of how to control panic attacks. This breathing type is usually applied by individuals during meditation.
Another natural remedy is to distract yourself from any uncomfortable sensations in your body. It includes stimulation of senses to redirect your mind’s center of attention. It should be associated with keeping the mind from catastrophic thoughts which make the anxiety worse. Instead, focus on factual and objective thoughts.
These natural ways and techniques on how to overcome panic attacks may be used simultaneously or individually. But the main point is to bear in mind that fear is just in the head. You have to strive to stay calm all the time. Practice these methods for several times and you will soon learn how to control panic attacks.