Once you begin to learn what anxiety panic attacks feel like, you will begin to recognize the signal of an attack as it is starting. Knowing the signs that signal an anxiety attack will help you stop the attack before it occurs. We will discuss some tips to help you keep anxiety under control.
* If you can recognise the conditions that trigger your anxiety attack symptoms, you can avoid those conditions. For example, if you notice that you experience attacks when driving in heavy traffic, you could schedule your travel outside of rush hour.
* Get some fresh air. If you feel in danger of experiencing an anxiety attack, take a step outside. Sometimes more oxygen and a change in environment is all it takes to feel immediately better.
* Breathe slowly and deeply. Take deep breaths in through your nose and out through your mouth; continue until you feel an improvement in your condition.
* If you feel a panic attack starting, clear your mind or or find something near you to focus your mind on. Start thinking about the wallpaper in the room you are in or start counting the holes in the acoustic tile on the ceiling. You need to take your mind off the anxiety and focus on somthing else.
* Another idea is to have a friend or family member help you by giving them a sign when you feel an attack starting. This can be either a word or gesture. When you give them the sign, they will know what is happening and can help to get you to focus on something else.
* Aromas can be useful in maintaining your calm. Scented oils can promote a relaxing atmosphere and reduce your incidence of anxiety and panic attacks. Many people find chamomile and lavender particularly soothing.
* Another way to stop anxiety attacks from occurring is to begin writing whenever you feel one approaching. Write down exactly what it is you were doing when the anxiety started. This will help you identify the triggering factors.
* When you feel an anxious attack coming on, change what you are doing. For example, if you are watching TV and feel an attack coming on get up and do something else. Changing the things you are doing can stop the attacks from happening.
Dealing with anxiety and panic attacks can be tough to do until you learn to recognize the triggers of your attacks. Once you learn what is causing you to have the anxiety attacks, you will be better prepared to stop them from occurring.
Learning how to stop them at the beginning of an attack, will help you take control over your life. It will take time to learn the signs. Just be attentive to what you are doing when you feel an attack begin.
Have a journal to write down this information. Compare the information to check to see if a pattern is established. Once you find repetitive patterns, you will know what is causing the attacks and you will be better able to stop them.