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10 Ways Stop Panic Attacks

<br>http://www.dr-ruspoli.com/psychology-and-cbt-london-therapy.html<br><br>Do your panic attacks stop you from living a normal life?<br><br>These tips can help you stay in control when it comes to your anxiety and panic attacks

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10 Ways Stop Panic Attacks

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  1. 10  Ways  Stop  Panic  Attacks   Do  your  panic  attacks  stop  you  from   living  a  normal  life?  Do  they  stop  you   from  taking  advantage  of   opportunities?  These  tips  can  help  you   stay  in  control  when  it  comes  to  your   anxiety  and  panic  attacks.             Insights  from  Harley  Street  psychologist  …     Dr Vanessa Ruspoli   Dr Vanessa Ruspoli   Understand  What  A  Panic  Attack  Is     •   it  may  make  you  more  aware  and  unafraid  when  the  panic  attacks  happen.  Knowledge  is  power,  and  it   can  help  set  you  free  from  panic  for  good.     Once  you  understand  what  contributes  to  a  panic  attack  and  how  your  body  responds  to  them,           Dr  Vanessa  Ruspoli  |  Harley  Street  Psychology  |  www.dr-­‐ruspoli.com  |  (+44)  7747-­‐  777361    

  2. Don’t  Scare  Yourself     •   contributing  factors  to  having  a  panic  attack.  Refuse  to  scare  yourself,  and  remove  one  of  the  reasons   for  your  anxiety  around  panic  attacks.       Panic  attacks  are  bought  on  by  fear.  Being  afraid  of  having  a  panic  attack  can  be  one  of  the         Try  To  Stay  Calm     •   the  stress  response.  Staying  calm  will  help  you  remain  in  control,  and  can  prevent  an  anxiety  attack  from   happening.    The  more  you  can  learn  to  calm  yourself  down,  the  quicker  you’ll  stop  panicking.       Calming  yourself  down  will  help  to  shut  off  the  mechanism  that  causes  the  panic  attack.  It  ends   Dr  Vanessa  Ruspoli  |  Harley  Street  Psychology  |  www.dr-­‐ruspoli.com  |  (+44)  7747-­‐  777361    

  3.   Just  Breathe     •   effect,  which  counters  the  effects  of  the  stress  response.  It’s  a  natural  way  to  end  and  prevent  panic   attacks  when  you  feel  them  coming  on.     Slow  down  your  breathing  and  relax.  This  triggers  your  body  to  have  a  natural  tranquilizing    Relax  Your  Body      •   quicker  you  will  stop  feeling  the  overwhelming  feelings  associated  with  an  active  stress  response.  Try  to   loosen  all  your  muscles.  Muscle  tension  can  make  the  problem  worse.     Relaxing  your  entire  body  will  also  shut  off  your  stress  response.  The  more  relaxed  you  are,  the   Get  Distracted   •   to  prevent  these  thoughts,  you  can  also  prevent  the  panic  attack  from  happening.  Sensory  experiences   are  a  great  distraction,  like  water,  music,  strong  tastes  and  touch.  The  stronger  the  sense,  the  more   distracting  it  is.     If  you’re  thinking  anxiously,  distracting  yourself  can  prevent  those  anxious  thoughts.  As  you  start   Know  It  Will  End     •   some  of  these  tips.  All  panic  attacks  have  to  end  at  some  point.  It’s  impossible  to  experience  an   unending  panic  attack,  although  it  may  not  feel  that  way.       No  matter  how  powerful  the  panic  attack  seems,  it  will  end.  Try  to  end  them  faster  by  using   Dr  Vanessa  Ruspoli  |  Harley  Street  Psychology  |  www.dr-­‐ruspoli.com  |  (+44)  7747-­‐  777361    

  4. It’s  Just  Your  Body  Responding     •   is  that  you  are  in  danger.  Some  people  go  out  and  seek  this  feeling,  like  going  skydiving  or  going  on  a   roller-­‐coaster.  You  can  shut  off  this  high  degree  stress  response  by  using  some  of  these  tips.     Your  body  has  a  natural  reaction  to  what  you  are  thinking,  and  in  the  case  of  panic,  the  thought   You’re  Not  Out  Of  Control     •   practice  and  courage  to  overcome  anxiety,  but  it  can  be  done.  Knowing  how  to  control  panic  attacks  and   practising  it  can  help  you  eliminate  them  completely.     Using  the  strategies  mentioned  here  will  put  you  back  in  control  of  your  panic  attacks.  It  takes   Try  To  Eliminate  Stress     •   more  control  of  your  body’s  reactions  to  things.  Persistently  elevated  stress  can  lead  you  to  have  a  panic   attack,  and  could  even  lead  to  a  panic  disorder.       Keep  stress  levels  in  a  healthy  range  to  prevent  panic  attacks  from  happening.  Learn  to  have     Dr  Vanessa  Ruspoli  is  a  chartered  counseling  psychologist  offering  therapy  for  a  range  of  conditions  and   issues,  including  self  esteem,  depression  and  CBT  for  anxiety  in  London.  She  has  worked  with  cognitive   behavioral  therapy  for  a  number  of  years  at  her  Harley  Street  psychology  practice  in  Central  London’s   prestigious,  historic  medical  district.   Dr  Vanessa  Ruspoli  |  Harley  Street  Psychology  |  www.dr-­‐ruspoli.com  |  (+44)  7747-­‐  777361    

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