Below, I list some techniques to practice if you are prone to panic attacks:
The technique of slowing your breathing down. Once you feel that you are having a panic attack, concentrate on your breathing. Don’t do anything, just concentrate on your breathing without letting your mind draw your attention away to thoughts about your anxiety.
1. Put your hand on the region of the stomach (I mean the gaster). On the inhale, press gently against the muscles under your hand, stretching them. Don’t move your chest and your shoulders when breathing. It will prevent you from breathing in and out abruptly;
2. On the next inhale (actually, after it), hold your breath for 8-10 seconds. Don’t inhale too deeply. Exhale slowly;
3. Slowly counting to three, breathe in and, counting in the same way, breathe out. Keep on breathing on the count of three trying not to take too deep breaths;
4. Breathe in such a way so that each inhale and each exhale lasts 3 seconds. Breathe in such a manner for one minute.
If you still feel panicky, repeat the exercise until the symptoms of panic go away. Similar effect can be obtained if you cup your hands together and, covering tightly your mouth and your nose, slowly breathe through this “cup”.
To master this technique, practice it no less than 5 times a day. Use any spare moment to do it. Having mastered the technique, you’ll be able to catch anxiety at the very beginning, without letting it develop into a panic attack.
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The technique of distraction. Pleasant memories help take one’s mind off anxiety. Choose something that you’ll remember when you feel anxious. It can be a happy event of your life or a funny movie scene. Visualize everything as realistically as possible, use your imagination, try to be fully absorbed in the memory.
The technique of looking from the outside. As a rule, we take feelings of other people more calmly than ours. This technique is based just on this fact. When you start worrying, try to look at yourself from the outside and observe everything that happens with you. Becoming an observer, you’ll be able to evaluate your feelings more unbiasedly.
I hope, the techniques I shared will help you in coping with panic attacks. And now, I’m going to introduce you to a tool that will help you get rid of those attacks without much effort on your part. What is even more important is that you’ll be able to have done with panic definitively, eliminating its cause, which is somewhere inside your personality. The tool in question is a piece of software that, through suggestion, reprograms your mind and thereby changes your personality. It can help overcome anxiety, panic, phobias, depression, and many other mental and emotional problems. FOLLOW THIS LINK TO LEARN MORE ABOUT THIS UNIQUE TOOL.
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