End Panic Attacks! Integrating Psychological And Physical Remedies
Panic attacks are something you want to stop
Panic attacks are something you want to stop. Now. Aside from the acute sense of fear--terror, really--there's the uncertainty whether one will live, the heart palpitations, rapid breathing, dizziness, numbness, sweating, stomach pains, dry mouth, whatever. Frequency, length, and even symptoms of attacks may vary, but always one wants them to end fast.
The first step in ending panic attacks is recognizing that they are not harmful and that they come and go. This of course presumes that other diagnoses have been ruled out, like things that are imminently dangerous. Take real heart attacks or real danger from domestic violence as examples.
However, panic attacks are usually a sign of underlying problems such as an emotionally traumatic past or asthma. In other words, there are psychological and/or physical influences behind panic attacks which need direct or indirect attention in order to stop vulnerability to panic attack.
Fortunately, there are also ways and means commonly helpful in controlling or eliminating panic disorder. These can be more powerful when used in some combination that is right for the individual.
I. Psychological approaches to ending panic attacks
A. Therapies
The objective of various therapies used to treat panic attacks generally seems to be for the client or patient to replace negative or self-sabotaging beliefs with positive and encouraging ones. Or the goal is for the sufferer to accept the past and face the "what if's" of the future with emotional equilibrium and courage. During a panic attack, the psychological goal is to stop morbid thinking. This may be combined with controlling other immediate causes of anxiety such as hyperventilation.
Therapies generally address thoughts, speech, and behavior as they impinge on anxiety and panic. Sometimes such behavior-based therapy is applied in conjunction with physical means of manipulating the nervous system such as drugs, visual oscillation, certain exercises, massage and so on.
Therapies generally are conducted by trained practitioners, and therefore tend to be relatively expensive, but worth it when effective. Numbers of sessions varies. Group counseling sessions where available may be less expensive, but not appropriate in every case. In some cases, counselors or professionals with varying expertise may be needed to address different client issues, each a background influence on panic.
In all this too, the patient or client is his or her best doctor, however much help one may require. The individual panic attack sufferer is the one who must exercise the will, intellect, and energy to progress. Therapy reminds us we do not need to face our problems alone.
B. Spirituality
However much overlap there may be between professional secular therapy and religious practice in treating fear, there are approaches that may be unique to a given religion. One may consider unique forms of ritual, acts of charity, prayer and meditation as possibilities.
Probably at root, all persons have their own understanding of the universe and of themselves. These necessarily involve choices, beliefs, and presuppositions among other things. All persons have made their own commitment to issues like meaning, purpose, motivation, and existence. Such is the realm of spirituality and religion.
Some spiritual or religious belief and practice may and does buttress the war on anxiety and panic attacks. If we believe our lives have no purpose, that will have varied effects on how we handle panic. If we believe in supernatural benevolence, that too in some way will affect the way we address our panic.
II. Physical tactics to ending panic attacks
A. Controlled breathing
Those suffering from panic disorder usually breathe too much for our activity level, especially during attacks. Anxiety produces hyperventilation and hyperventilation escalates anxiety.
We tend to think that more breathing is needed for the fight-or-flight emergency, but panic attack is irrational. Hyperventilation does the opposite of what we think we need. It decreases rather than increases oxygen and blood flow in and around the brain. This may make us feel faint, dizzy, unreal, numb in extremities, and/or as if we are about to die.
To control the escalating anxiety cycle we need to breathe more slowly. That is best accomplished by preparing for panic and regularly exercising good breathing methods.
Ideally, one should breathe through the nose from deep in the lungs using the diaphragm at about six breaths per minute when at rest. One will probably need to work in stages to reach that goal and probably correct related health issues along the way, but even some control and slower breathing during a panic attack has proven helpful for many.
Note also that a very noticeable percentage of panic attack sufferers are asthmatic ... or will be after some bouts with panic attacks. While slow, deep, nasal breathing will often alleviate asthma, other methods may be required. Asthma sufferers often have the parasite Ascaris in the lungs, and may have metal poisoning (such as mercury, nickel, lead, vanadium, cadmium, and aluminum), fungal growth, a toxic living environment, negative reactions to certain foods, Irritable Bowl Syndrome and other problems that need attention.
B. Physical exercise
Regular physical exercise elevates mood, helps the body flush out toxins, and has a variety of positive influences, some of which indirectly aid in fighting panic attacks and other emotion-related problems like depression. Unfortunately, exercise may be difficult for people with asthma and other health problems. Seeking a doctor's advice is advised, possibly along with the use of HEPA filters, air purifiers, particle masks for the face, and care to avoid certain situations or over-exertion.
C. Nutrition
An unbalanced, deficient or otherwise inappropriate diet can and does have an affect on mood and panic. Panic attack sufferers usually should avoid caffeine, sugar, alcohol, and recreational drugs.
And there are amino acids, vitamins, minerals, homeopathics, and herbs that have been observed to have a calming or sedating influence, partly depending on the individual. Examples of these are GABA, 5-HTP, B-vitamins, magnesium, the essential oil of Lavender (not for internal use), Lemon Balm, and Valerian.
But if you have been taking pharmaceutical drugs for anxiety, depression, asthma, or anything else, make sure you consult your supervising physician before taking nutritional supplements, especially herbs, since there may be undesirable complications. Pregnant and nursing mothers should be particularly careful to obtain medical advice.
All in all, an integrated approach of the psychological and physical may be best for ending panic attacks according to proven successes and individual needs.
Copyright (c) 2010 Peter Rubel
by: Peter Rubel
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