If you suffer from an anxiety disorder, panic attacks may be
a part of your life. Even with proper medication, many patients suffer from
panic attacks. Although predicting when a panic attack will happen may be a bit
tricky, you can take steps to prepare for these panic attacks in order to take
back control of your life.
The first step to taking back that control is to learn to
breathe. When a person has a panic attack, often they feel so overwhelmed that
they forget to simply breathe properly. Many doctors, therefore, advocating
safe breathing practices in order to help calm anyone having a panic attack. In
fact, if you’ve ever had a panic attack in public, someone may have tried to
get you to breath into a paper bag. This may or may be a good method for you,
but the fact is that you should know and practice your breathing exercise
before you are panicking. Have a plan—learn calming breathing techniques and
practice at least twice a day.
Other relaxing practices may also be able to help your panic
attack. Of course, you might find it difficult to even consider meditation when
you’re having a panic attack, but by learning this relaxing procedure, you can
use some of the same calming techniques that help you to meditate to help you
calm down.
Another great way to prepare for a panic attack is to simply
know your triggers. Do you have a specific phobia? Is excess stress your
downfall? Do certain situations seem impossible for you? When you know what
triggers panic reactions, you can do your best to avoid or minimize these
situations.
You should also be medically prepared for a panic attack.
When you go outside of the home, take with you a list of emergency contacts,
which should include your doctor’s number, your local crisis hotline, and
members of your personal support systems. You can use these phone numbers
yourself if you feel a panic attack starting, or another person will easily
find this information in your purse or wallet if you are not capable of helping
yourself.
Also take with you a bag to help you feel comfortable and
calm down during a panic attack. A crucial part of the bag is any medications
you may be taking, along with instructions on taking it. You can also include
any items from home that will help you feel more comfortable. This can include
herbal tea, a stuffed animal, religious items, photos, rubber bands to snap on
your wrist, mints, hand cream, money, a puzzle book, and anything else that may
help you relax, stimulated your brain, or distract yourself. Remember, comfort
is key.