Panic attacks and anxiety can make life miserable for the sufferers. Mixed anxiety and depression is the most common mental disorder in Britain, with an estimated 1 in 10 people suffering from panic attacks and 1 in 6 with anxiety. So how do you combat anxiety and panic attacks? What secret methods can you implement to live a less stressful, calmer life?
Difference between a panic attack and anxiety
The first step to a calmer life is to establish which condition you are suffering from. Both anxiety and panic attacks tend to have very similar physical symptoms. These include disorientation, shaking, dry mouth, rapid heartbeat, dizziness and chest pain, with the sufferer sometimes feelings as though they are having a heart attack.
A panic attack is sudden and intense, with symptoms often coming €out of the blue'. Panic attacks usually peak within ten minutes.
Anxiety however, is lower in intensity, but over a prolonged length of time, sometimes weeks or months. Anxiety is something that is often linked to excessive worrying over a particular fear, for example, the fear of death or the fear of losing control.
The other common thread between panic attacks and anxiety is they happen when there is no real danger to be faced.
How to reduce anxiety and panic
The most important step you can make to reduce your anxiety or panic is to actually face your fears and worries. It is normal to want to run away and head for somewhere safe whilst you're in the midst of an attack, however riding out the anxiety and panic is the bravest - and best - solution.
This involves utilising techniques that help you control (and ultimately reduce) the frequency of your attacks, whilst you are experiencing the symptoms, and whilst you are in the situation that triggered the attack.
Techniques that work - during the attack
Start by practicing deep breathing. Take a slow deep breath in and hold it for a couple of seconds, slowly releasing it. Repeat this several times - you are aiming for approximately 8 breaths each minute. Focus on each breath you take; and each breath out.
Use a distraction technique (such as counting backwards or completing your times tables) to focus your attention on. If it helps, you can close your eyes to make it easier to focus. Remind yourself that you are in no real danger and this attack (and subsequent feelings) will pass. You are perfectly safe.
Next, you want to relax all the muscles in your body. Focus on one area at a time, starting with your head and working down to your feet. Imagine each muscle relaxing in turn, slowly un-knotting.
When you start to feel a bit calmer and a bit more relaxed, start focusing on your surroundings. Notice everything around you and then try to carry on with whatever you were doing prior to the onset of your attack.For more info visit http://www.blog.mybusiness-site-income.com