According American Psychological Association, the symptoms of a panic attack commonly last approximately thirty minutes. However, panic attacks can be as short as 15 seconds, while sometimes panic attacks may form a cyclic series of episodes, lasting for an extended period, sometimes hours. Often those afflicted will experience significant anticipatory anxiety and limited symptom attacks in between attacks, in situations where attacks have previously occurred.
If you often suffer from panic attacks, learn to relax. There are a number of ways and relaxation techniques. Among meditation, muscle relaxation, relaxation breathing, and visualization. These following steps will guide you how to deal with panic attack:
1. Sit or lie down in a comfortable position and close your eyes. Let your jaw open, relaxed and heavy eyelids, but not closed.
2. Mentally scan your body. Starting from the big toe and slowly climbed into the calves, thighs, buttocks, body, arms, hands, fingers, neck and head. Focus to each section and find the section under stress. Imagine that the tension had melted.
3. Tighten the muscles in one area of your body. Tighten the muscles in the hands of five counts and relax. Moving to other muscles like the shoulders, face, arms, legs and buttocks. This is a good way to release tension.
4. Leave all thoughts flashed, but do not focus. Suggest to yourself that you are relaxed and calm. That your hands warm, heart beating normally, and you feel peaceful.
5. Breath slowly, regularly and deeply. Once relaxed, imagine you’re in a favorite place is beautiful and calm. After 50-10 minutes, come back slowly to its original state.
The following resources may help you: