Top Self Help Tips for Panic Attacks

Do you suffer from Panic Attacks?  Have you had many or just the occasional one or two?  Panic attacks can be a frightening experience but there is help out there and Cognitive Hypnotherapy for panic attacks can help free you of your panic attacks, and here are a few top tips you can do yourself to help eliminate or reduce the symptoms…

What is a Panic Attack?

A panic attack and anxiety attack are the same thing, it is a sudden overwhelming wave of fear and anxiety that grips the person caught in its vice.  They can appear out of nowhere and disappear just as fast, some people experience them just once, others, repeatedly.  Panic attacks are linked to our bodies stress response, also know as the ‘flight or fight’ response, and they are triggered by either overly apprehensive behaviour such as worrying or fearing that something bad may happen or by the involuntary action of a highly stressed body.  Recurrent panic attacks are usually triggered by specific situations where you feel unable to escape or endangered, such as speaking in public or crossing a bridge.

What are the Signs and Symptoms of a Panic Attack?

The signs and symptoms of a panic attack can vary in everyone and they can include:

A feeling of overwhelming fear
An urgency to escape
A shortness of breath
Shaking or trembling
Heart palpitations or racing heart
Choking feeling
Weak in the knees
Emotional distress
Inability to calm yourself down
A feeling of detachment from your surroundings
Nausea or an upset stomach
Sudden urge to go to the bathroom
Hot or cold flashes
Feeling light-headed, dizzy or faint
Fear of dying or losing control

Everyone experiences a panic attack differently, you may only have one of these symptoms, many or something completely different.  Sometimes the symptoms of a panic attack can be so severe the sufferer can believe they are having a heart attack, but it’s worth remembering a panic attack can’t harm you.

Most panic attacks usually reach their peak within 10 minutes and last no longer than 20 to 30 minutes, rarely do they last more than an hour, some disappear as quickly as they arrive.  They can occur anywhere, and anytime.

Self-Help tips for Panic Attacks

Cognitive Hypnotherapy for panic attacks can be very effective in freeing you of your panic attacks, but there are a few things you can do to help yourself:

Learn about anxiety and panic:  Understand what’s going on when you suffer a panic attack from a physiological, psychological and emotional point of view, by doing so, they no longer hold the mystery to scare you because you will understand what’s going on and why your body is behaving the way it is – knowledge is power.

Calm yourself down:  Tension in the body can give the signal of fear, that something bad is about too happen, which in turn can trigger the ‘flight or fight’ response.  When we are anxious we can have a tendency to over breath, meaning we expel too much carbon dioxide from our bodies which can also trigger the ‘flight and fight’ response.  Learning a good breathing technique, like 7/11, can help calm you down because it moderates your breathing, preventing too much carbon dioxide being expelled and relax’s your body, so preventing the ‘flight or fight’ response from being triggered.

Relaxation techniques:  A good relaxation technique is something like yoga or the Full Body Method of Relaxation, and when done on a regular basis, helps to strengthen the bodies relaxation response  – the opposite of the stress response connected to anxiety and panic.

Distractions:  Panic attacks can be caused by anxious thinking such as worrying and fearing something bad may happen, so distract yourself from these thoughts by finding a technique that suites you.  A lot my clients find counting in their heads whilst doing the 7/11 breathing technique works really well for them, others find other techniques like calling a friend or listening to music helps.  Find what works for you.

Exercise: Doing any form of exercise is a natural anxiety reliever, get your body moving by doing something you enjoy, it may be swimming, walking, running, dancing, the list is endless.  You could try an activity you’ve never done before or something you’ve always wanted to do.  It doesn’t matter what it is, as long as it gets you moving.

A good nights sleep: Not getting enough sleep or poor quality sleep can make anxiety worse, so try and get between 7 and 9 hours sleep a night.  Have a read of Tips on how to get a Good Nights Sleep for ways to help you get all the sleep you need.

Hypnotherapy for Panic Attacks

Everyone is different and the triggers causing your panic attacks are completely unique to you.  Using Cognitive Hypnotherapy for panic attacks, together we’ll look to identify what’s triggering your attacks and release you of them, I will also teach you a variety of tools that will help you relax and regain a sense of control.

If you would like further information on how I can help you become free of your panic attacks, call or email for a free consultation, with no obligation to schedule a session, just a chat to see how I can help you.