StanPopovich

A person can experience a panic attack when they least expect it. This can cause a great deal of fear and anxiety for the person. Many people do not know what they should do when dealing with a panic attack. As a result, here are 6 quick steps a person can follow when a panic attack strikes unexpectedly. 1. Stop What You Are Doing The first thing a person must do when experiencing a panic attack is to stop whatever they are doing. A panic attack can be very uncomfortable and can affect a person's everyday thinking. This can cause a person to have trouble focusing which can be dangerous. Be safe and stop whatever you are doing at the time. 2. Take Deep Breaths Secondly, a person should take some deep breaths to help feel better and to get rid of some of the excessive fear and anxiety. There are also many kinds of breathing exercises a person can learn to follow with the help of a mental health counselor. Taking some deep breaths can help a person relax right away. 3. Distract Yourself Next, a person should try to distract themselves from the panic they are experiencing. A person could get some fresh air, listen to some music, take a brisk walk, read the newspaper, or do something relaxing that will give them a fresh perspective on things. This is a great way to get your mind off of your current anxiety. 4. Get The Facts Of Your Situation Many people feel like they are going to die when they experience a panic attack for the first time. The fact is that you will be ok and that it takes a few minutes for the anxiety to go away. Talk to a counselor and get the facts of what a panic attack is and what you can do when a panic attack occurs. 5. Don't Dwell on Your Thoughts A person must not dwell or focus on their thoughts during a panic attack. The more a person tries to reason out their thoughts the longer a panic attack lasts. Try to keep your mind blank and free of any negative thoughts during a panic attack. Read some positive statements from your favorite self-help book to help overcome your negative thoughts during a panic attack. 6. Get Help It is important to talk to a qualified professional in order to learn how to survive a panic attack. By talking to a professional, a person will be helping themselves in the long run because they will become better able to deal with any panic attacks that may occur in the future. Talk to your doctor or go on the internet to get a list of mental health counselors in your area.

There are times that we encounter fearful and obsessive thoughts that can be difficult to manage. For some people, the more they try to get rid of the thoughts, the stronger the thoughts become and the more difficult they become to manage. This is very common for people who deal with OCD. Here are six techniques that a person can use to help manage their fearful and obsessive thoughts. 1. Don't Dwell on The Thought The first thing a person must do is not to dwell or focus on the fear provoking thought when it comes. The more a person tries to reason out the thought or focus on the fear behind the thought, the stronger the thought becomes. The next time you encounter an obsessive thought, get into the practice of not dwelling on it. 2. Visualize a Red Stop Sign A person should visualize a red stop sign in their mind when they encounter a fear provoking thought. When the negative thought comes, a person should think of a red stop sign that serves as a reminder to stop focusing on that thought and to think of something else. A person can then try to think of something positive to replace the negative thought. 3. Take It One Step at a Time Learn to take it one day at a time. Instead of worrying about how you will get through the rest of the week or coming month, try to focus on today. Each day can provide us with different opportunities to learn new things and that includes learning how to deal with your problems. 4. It's Only Fear. Remember that the difference between an obsessive thought and a regular thought is that an obsessive thought is based on fear. With this in mind, try to find the source of the fear behind the thought. Once you find the source of the fear, learn to manage it. Ignore the fear behind these obsessive thoughts, regardless how the strong the fear may be. If you ignore the fear behind these thoughts, then the thoughts become easier to manage. 5. Challenge Your Thoughts With Positive Statements A person should keep a small notebook of positive statements that makes them feel good. Whenever they come across a positive and uplifting verse that makes them feel good, write it down in a small notebook. A person can then carry this notebook around in their pocket and whenever they feel anxious, they can read their notebook. 6. Get Help Take advantage of the help that is available around you. If possible, talk to a professional who can help you manage your fears and anxieties. They will be able to provide you with additional advice and insights on how to deal with your current problem. By talking to a professional, a person will be helping themselves in the long run because they will become better able to deal with their problems in the future.