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Fear is faith that it won't work out. By Sister Mary Tricky Find out about Panic Attack Coping
Panic Attacks: What's The Proper Coping Mechanism?
For people who have experienced panic attacks, the mere idea of recalling the events could be a trigger for another episode. There are different situations that prompt the attack to surface. It could be something you are aware of, or something you are just about to discover. In this article, I would like to share with you the proper coping mechanism during an attack.
There aren't right or wrong answers when you ask "Which is the right technique?" Each individual is different. Therefore, one tip may work for you while others would not. That does not mean that if other techniques do not work for you, it is entirely untrue. If one tactic does not work, go and try another. We do not have to resort to medicine at all times. Simple activities can actually give us a fix.
Like in my case, I was told to listen to some music during my attack. The rationale behind this is my mind would be distracted ,and I could avoid making things worse by worrying too much. It did work for me. However, when I shared the tactic to my friend, he said that it did not work for him. Instead, he tried to read a magazine or newspaper. The result, his mind focused on the story and images. In his case, this is the proper coping mechanism.
One thing that I have noticed during my episode is the tendency of my panic attack to elevate once I start to worry. The increase in the intensity is worsened when I began to rush for a medicine and water. Just imagine how my thoughts could actually double the amount of panic I feel. So, I began to practice breathing exercises and activities that would let my mind divert its attention away from the panic attack.
The first breathing technique that I learned was the "breathing on brown paper bag" tactic. In the course of the attack, hyperventilation is one of the problematic symptoms. When we are ventilating, we tend to over-breath. The over-breathing tends to lower down the CO2 or carbon dioxide inside our body, giving us a hard time to breath. The brown paper bag technique stops the CO2 we released from diffusing into the air. By breathing it in, we can recuperate the carbon dioxide we lost.
To do this, get a clean brown paper bag. The size does not matter, as long as it covers your mouth and nose, and it does not allow the air you breathe out to escape. Do not rush when doing this. Count one thousand, two thousand, three thousand, and so forth. Do the breath in and breath our alternately. Try to do it for six times and check if your breathing has improved.
The next panic attack coping mechanism is the four-seven-eight breath. Sit and make sure that your back is straight. Rest your hands on your lap. Close your eyes and try to listen to your breathing. While you are doing this, your tongue should be at top of your mouth just behind your teeth. When you inhale it should be through your nose. On the other hand, exhalations are done through the mouth.
Inhale while you mentally count to 4. Make sure that you fill your lungs with air. Afterwards, hold your breath for 7 mental counts. Then, slowly exhale for 8 counts. When you exhale, let out all the stress and anxiety you fell inside you. Do these until you feel relaxed. This is the type of technique that could help your body during panic attacks. It's easy and you can do it practically anywhere.
About the Author
Simon Crabb has successfully battled with panic attacks. He is now in control of his condition, instead of it controlling him. He enjoys sharing his experiences, treatment reviews, and triumphs over panic through blogging. Visit his site about his experiences with panic attacks to grab free tactics on how to reduce stress, panic and anxiety.
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Panic Attacks and How do you cope with them?
Hi I have been suffering on and off from panic attacks for over 20 years! Now they are back again, I have had my heart checked and it is fine, but I just cant seem to control these things and the fear it be a heart attack! I know thats stupid. Has anyone managed to beat this thing and how?
The body’s chemical processes, one’s life experiences, and many other factors play a role. There can be specific elements of your life and environment that make you anxious and contribute to the problem of anxiety, such as work pressure, academic expectations, or major illness, or there can be a general existential crisis. Constant worry can cause panic attacks
Aromatherapy is a good treatment for anxiety, and you can do it on your own. Lavender oil is particularly effective, but you can also use jasmine or sandalwood.
Vitamin deficiencies - Vitamin B in particular can often cause anxiety. Try taking a daily supplement of a B-complex tablet.
Learn some meditation and yoga techniques to calm yourself. If nothing else, closing your eyes and breathing deeply will do. These techniques can be used whenever you start to get an anxiety attack, and also as part of your daily routine.
A daily workout will help you calm down. The physical exertion itself helps fight anxiety, plus it prompts your body to produce certain chemicals that calm you and make you feel good.
When you feel an anxiety attack coming on, you can have a cold shower or soak in a warm bath, whichever works for you.
When you start to feel stressed out, drink a whole glass of water, or else sit back and sip a cup of tea.
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