Preparing for Panic Attacks Ahead of Time

Do you know what to do when your next panic attack or anxiety attack comes on? If you prepare ahead of time , it is possible to learn how to be able to deal with your symptoms and reduce the amount of panic attacks in the future.

Here are some tips that I have found helpful when I had my episodes.
The first one is breathing exercises.Breathing execises should be practiced before you actually have an attack because you could potentially make it worse.Practice it in the morning and night or twice a day until you get the hang of it.

Here is one you could do.

1. Lay on the floor or stand up straight. You could sit up in a chair also.
2. Put your hand on your stomach and breathe normally
3. Watch your hand and your stomach as they rise and fall or your chest as you breathe
4. Breathe as you normally would, and notice whether your hand and stomach rise and fall, or your chest rises and falls, as you breathe.

5. When you are breathing right, your chest will stay still while your stomach will rise as you breathe in. When you breathe out, your chest will continue to stay still while your stomach lgoes in.

6. Now, slowly breathe in through your nose on the count of five while gently pushing your hand up with your stomach.

7. Hold your breath to the count of five.

8. Slowly exhale through your mouth for a count of five while gently pushing down on your belly.

9. Repeat this process for the next five minutes.

10.If the process causes you to begin to have a panic attack, stop for the time being. Try again later or the next day, but do the exercise for a shorter amount of time. You may need to start out with just one minute per day.

11. Lengthen the amount of time each day until you can do the exercise for at least five minutes, 2X a day.

If you continue to practice , you soon will be doing it throughout the day.

An additional benefit will be that once you are familiar with the exercise, you may do it while experiencing anxiety or at the beginning of a panic attack, and you will feel relief.

Don"t be angry with yourself or give up if you cannot do this exercise correctly right away. It takes practice. Give yourself time.

Remember: you are the boss and you can set the pace . Take it easy and be gentle on your self. You need to be nice to yourself and baby yourself as you heal. If you feel panic when doing the exercise, increase the time as gradually as possible.

You cane do the exercise with some else there in case you start to have a panic attack. The best person would be a therapist with experience in breathing techniques, but if you don't have one then you can get a trusted friend or family member to help you. Just knowing you are not alone can help prevent anxiety or panic.



The next one is about relaxation techniques.


1. This exercise is performed by tightening up and holding a set of muscles for a count of 5, and then relaxing the set for a count of 5. When you squeeze each muscle set, do it as hard as you can without hurting yourself. When you release relax as much as possible.
2. Sit up straight with your back against a chair , feet flat on the floor, and hands in your lap.
Close your eyes and breathe in through the nose while counting to 5. Hold for 5 and then breathe out slowly and count to 5. Repeat .

3. Start with your feet and tense the muscles in them and then count to 5. Do this with all the muscles in your body and work your way up from your feet. Release the muscles and then count to 5 while you relax before starting on your calves and so on.

4. Over time you will be able to know when you have tension in your body and you will be able to use these exercises to relax.
Over time you will be able to control your anxiety attacks and panic attacks and keep them from coming back .
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