Controlling Panic Attacks With Movement And Distraction
You may have become aware that thoughts of a panic attack start when you’re doing little more energetic than having another mug of joe. If this is the case, to start controlling panic attacks, move around if you can and find a distraction as quickly as you start to feel uncomfortable.
If you are in a meeting, turn to a new page and begin to write a letter / account of the meeting so far / shopping list / anything which gets you moving, however a bit. Pass around the water jug, or ask for it. Offer to open the window, or close the curtains. If you’re at a party, go in pursuit of a 1942 claret / dish of oysters / interesting person. It might be a futile search for any of them, but at least it gets you moving and directs your attention away from yourself.
Without knowing why, during my panic attacks I found great relief in jumping up and down, or running furiously on the spot, pumping my legs like a racing bike rider sprinting at the gun. Being a non-exercise sort of person I was rather bemused that I should need to do something which was so uncharacteristic, but it actually did help alleviate the panic attack symptoms. Now that I know they’re simply due to a surplus of adrenalin which has prepared me for doubtless intense exercise ( fight or flight ), it makes sense that I should let my body respond in a way that was acceptable for it.
Sprinting round the block could have been similarly helpful in burning off this excess action fuel – adrenalin. A friend of mine, Brian, also reported finding that physical activity was useful : ‘At work, going for a stroll round the building would help’. You could like to try doing something the same when you next have an attack, to determine if it’s got a advantageous effect on you.
Another suggestion is to take advantage of the availability and social acceptability of personal stereos. Wearing one while walking round the supermarket, listening to your favorite, ideally relaxing, music may be a means of providing yourself with a pleasant distraction. You could also play back a recording of your own positive self-statements and confirmations. Commercially available relaxation tapes might be of some use, too. Try it out. It may or may not work, but you’ll come to no harm in trying, and if it does help you deal with hard eventualities it may be just what you wished to break that cycle of panic attacks.
Managing Panic Attacks – Break the cycle of fear and anxiety and live a abundant life. To Know More, Tips For Panic Attacks.