Are you having trouble getting rid of your anxiety related problems and need help for panic attacks? It is not easy to manage your anxieties, however here are some techniques a person can use to help conquer their panic attacks and other anxiety related symptoms.
Help for panic attacks: A good way to manage your anxiety is to challenge your negative thinking with realistic thinking. When encountering thoughts that make your fearful or anxious, challenge those thoughts by asking yourself questions that will maintain objectivity and common sense. The idea behind cognitive behavior therapy is to challenge irrational ideas with more realistic or objective ones.
When overwhelmed with worry, a person may encounter a lot of scary thoughts coming at them all at once. Instead of getting upset, remember that these thoughts may be exaggerated due to your emotional state (irrational) and are not based in reality. It is the fear behind the thoughts that gets us worked up. By reducing the fear behind these thoughts, you can reduce your worry and thereby get help for panic attacks
Sometimes, we get stressed when everything happens all at once and we feel overwhelmed. Take a deep breath and try to find something to do for a few minutes to give yourself a time out. You could take a walk, listen to some music, read the newspaper or do an activity that will give you a fresh perspective on things. This mental break can help you refocus on your current situation.
Help for panic attacks involves remembering that things change and events do not stay the same. For instance, you may feel overwhelmed today with your anxiety and feel that this is how you will feel the rest of the week or month. This cannot be accurate. No one can predict the future with 100 Percent accuracy. Even if the thing that you feared does happen again, there are circumstances and factors that you can’t predict which can be used to your advantage. Things that can be predicted accurately are events that can be planned for. In addition to developing an action plan, this is another opportunity to challenge your irrational thoughts and replace them with more realistic ones. You could make a list of irrational thoughts and rational thoughts about the event you are upset about. On the irrational page, list all the things that you are telling yourself that are your worst fears. On the rational page, make a list of rational thoughts to counter each of your worst fears. If you are having trouble thinking of rational disputations of your fearful thoughts, ask for help from others who are not emotionally involved in these events to help you generate rational disputations.
Experiencing a panic attack is scary. The next time it happens try to apply some of these techniques. The key is to be patient and not to give up. If you need more help for panic attacks, talk to a professional who can get you started in the right path of getting better. Getting help from a counselor and a psychiatrist is very important will provide you with someone to talk you through your fears and you may also need medication to help you cope with feeling overwhelmed. If your panic attacks are affecting your ability to function and you overwhelmed with fear, you may need a higher level of care. In our intensive outpatient program in Memphis, TN you can learn the skills you need to receive additional help for panic attacks, especially they have become debilitating. Give us a call at 901-682-6136 to schedule an appointment and take the next step towards conquering your panic.