Don’t Suffer One More Anxiety Attack
Do you get anxiety attacks? Do you avoid situations that might trigger an attack?
Anxiety attacks are frightening. They can play havoc with a person who is susceptible to them. A normal situation for one person can become debilitating to another. For instance, one person may travel by plane regularly without fear or anxiety, while another will only fly if absolutely necessary because of having experienced anxiety attacks aboard planes.
Some people find out-of-control situations like flying, or closed-in spaces like planes, troublesome. But there are a few techniques you can learn in order to help yourself conquer anxiety attacks.
Anxiety attack treatment techniques
One technique is to stop yourself from creating monsters in your mind. If you imagine worst-case scenarios, you will more easily bring on attacks. For instance, if just prior to flying you think of everything that could possibly go wrong while on a plane, you will be more susceptible to anxiety attacks once you’re in the air. It’s important to learn how to stop yourself from fabricating the makings of an action movie and, instead, train your mind to think positive, peaceful thoughts. Creating a bunch of “what if” scenarios only serves to reinforce fears.
Another technique for avoiding anxiety attacks is to mentally rehearse positive scenarios related to whatever situation you are about to be in. For instance, if you’re nervous about boarding a plane, first plan out all you need to know ahead of time, and then use visualizing techniques. Picture yourself checking in, chatting with a flight attendant, getting comfortable in your seat and enjoying some soft music you’ve brought along while waiting for an awe-inspiring take-off. A positive picture will yield positive results.
Panic attacks prevention
Developing strategies for preventing and handling attacks is important. One mid-life woman would become overwhelmed when hot flashes coincided with the hot air in many planes prior to takeoff. She said that a few times she actually contemplated running back out of the plane before they closed the doors, since her panic attacks often happened before she was even seated.
But all was not lost, once this woman realized her attacks were connected to a rise in body temperature, she was able to develop a few coping strategies. First, she would dress in cool, layered clothing. Then, at boarding time, she would wait at the back of the line in order to minimize the amount of time she’d have to sit in the hot plane before the air conditioning was turned on. After boarding, she would immediately point the nozzle of the fan above her seat in her direction.
She carried a moist towel in her purse so that if she became hot, she had something to cool herself down with. She found that dabbing her forehead with the damp towel or laying it behind her neck helped calm her. She also began carrying bottled water, so that she had a cool drink within reach.
The tools she developed were helpful to her and bit by bit she gained enough confidence to enjoy her flights, eventually becoming anxiety-free.
If you suffer from anxiety attacks, don’t lose hope. Once you uncover your triggers, develop the right coping techniques that will empower you and set you free.