As bad as panic and anxiety attacks are, many people are actually over-inflating the problem and consequently making it far harder to deal with them. These mistakes have solutions that are quick to implement in order to reduce the intensity of the attacks and improve your life. We'll cover the three primary mistakes here.
Fear is often stimulated by lack of knowledge. When you don't know what's happening to you during these attacks or why you get far more stressed out, making the attack even more intense. Often during the first few attacks, people feel as if they will die or they are having a heart attack. Both of these ideas will make the attacks worse and often prolong their duration. You may start to focus on a solution when you have enough knowledge instead of just the problem. Instead of asking if you'll survive them, you'll know that you will. At that point you may ask yourself what actions you should be taking mentally or physically to stop them.
The second mistake is reinforcing negative thinking both during and away from the attacks. Considering what the attacks are, you wouldn't be having them if you completely controlled this. But there are steps you may take in order to keep yourself from reinforcing the destructive thought patterns. Try not to surround yourself with negative people as their viewpoints will be subtly integrated into your own. Focusing on the negative is what stress is in the first place. Any stress you have to deal with regularly raises the chance that you'll experience an attack. Negative thinking also builds up the attacks to the point where you doubt you may overcome them. Belief that you may stop these attacks from happening is necessary in order to stop them. Belief influences your actions. When you don't believe you can do something, you won't put in the necessary effort even if it were well within your reach.
The third mistake is avoidance of stressful situations. This avoidance is a natural response. You think that the situations are the problem so all you'd have to do is avoid them. It doesn't work for a few reasons. It is not the situation that is scary, but your perception of that situation. The problem exists in your thought processes. If you avoid the problem you disrupt your normal life, giving you fewer options and more stresses. When you avoid a fear, you are reinforcing it in your mind. It is like saying that the fear wins and you are helpless against it. That is terrible for self-esteem and will raise anxiety levels so that you begin experiencing anxiety attacks from other events. Furthermore, this habit can lead to agoraphobia in time.
Cognitive-Behavioral Therapy (CBT), works on the idea that when repeatedly exposed to something you can learn to adapt to it until the fear is gone. This is a technique known as exposure therapy. If you've spent any time looking for a solution to your problem, you've likely heard of CBT as it is one of the top recommendations for natural treatment.
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