Panic Attack Relief - How To Stop Panic
Relief from panic attacks can take place in two forms: during an attack and between attacks
. This of course assumes you have had at least one attack before and recognize when you are going through one. And perhaps you recognize when you are in danger of going through one.
I. At the Onset of a Panic Attack
At the onset of an attack and after find the best place on hand (perhaps a washroom). One of the first and best things to do is focus on deep and slow breathing, preferably through the nose. Hyperventilation is a common problems in panic attacks. Focusing on deep, slow breathing not only helps gets your mind off unhelpful scary thoughts, but also reduces symptoms of anxiety.
Second, remembering that you will get through a panic attack helps. Knowing you are not crazy and not going to die helps. During a panic attack, it takes discipline to direct your thoughts positively and avoid negative thinking. Avoid "what if" future thinking and keep your mind on getting through. At the height of terror, it may be all you can do just to accept that you are going through an attack and that it will pass.
II. Between Panic Attacks
A. Medical Route
Between panic attacks, one can prepare and "attack back" in various ways. If you go to a medical doctor or psychiatrist for panic disorder, they will probably give you some psychotropic (mind altering) drugs. If these have short term positive effect, what about long term side effects? What happens to panic when one goes off the drug? Of course these vary, but your medical professional may recommend or prescribe some kind of therapy or other treatment for added support and long term relief. Therapies may for example include Cognitive Behavior Therapy, Exposure Therapy, or Eye Movement Desensitization Reprocessing therapy.
For some, natural anxiety remedies like herbs and vitamins are also a possibility instead of drugs.
The doctor or psychiatrist may give you some homework, part of which may start with identifying causes of your anxiety. The discipline of writing down your thoughts--keeping a journal or diary--is often a helpful part of such counseling or any anxiety treatment, not that your mind should dwell on things that make you feel anxious, but that you should understand what you feel, why you feel it, and especially what you can change to stop the panic.
B. Takes notes about You
Do you fear rejection and loss? Are you anxious lest others think less of you than your reputation? Do you avoid an intimate relationship because you fear the other person might reject you? Do you fear separation from a loved one or loved setting because of job change, divorce, or other change? Do you fear the consequences of a difficult decision you must make? Are you afraid of the consequences of some "big picture" thing (perhaps philosophically speaking) you believe? Did you learn to be anxious in a particular circumstance because your parent was anxious there? Are you more anxious after eating a particular type of food or in connection with some medication you are taking? Are you in physical danger because of violence or disease? Of course you are trying to distinguish between rational and irrational fears. What person or circumstance or responsibility do you avoid? Is there a pattern to your panic or anxiety?
As much as possible, map out your anxiety issues and triggers, try to think of a possible silver lining, other person's point of view, and an even-handed assessment of true risks. Are you really going lose your sanity or well-being if such-and-such happens? Are there specific solutions, coping ideas, or ways of getting anxiety relief?
C. Rethink yourself
Part of your relief may come in the form of rethinking your fear situation, especially if your fears are irrational. Do you really need to fall to pieces when asked to give a speech? Perhaps the angry person has his or her own problems and you don't need to take the anger personally. Would you accomplish more worrying about a "what if" or more if you enjoyed what was going on now? Is it OK to have your heart pound for a little while?
D. Exercise to Get Panic Attack Relief
When you are not enduring a panic attack, practice breathing slowly. Optimal breathing at rest is about six breaths per minute ... rather than double that or more. Breathe using the whole lung, preferably via the nose. Work progressively toward your goal. Take five minutes in the morning doing nothing but timing your breathing. Breathe in for four seconds. Breathe out for four seconds. Keep going. Then practice at night or more frequently during the day--something you are consistent at doing. It's OK to experiment at the beginning. Increase from five minutes to ten or more. And remember to practice during an attack itself.
Also exercise physically. On the one hand, stretching and relaxation exercises are helpful, especially right before bedtime. On the other, exercises that build muscle or the cardio-vascular system are directly and indirectly helpful in overcoming panic attacks (and depression).
E. Lifestyle choices
Part of your relief may come in making some lifestyle choice like changes in diet, job, housing, extracurricular activities, schedule, and so on. Granted, a common problem especially when people with panic attacks develop a chronic anxiety condition like social anxiety disorder. But here the goal is not to avoid responsibility but rather to make life reasonably less stressful and more manageable and enjoyable.
At the end of the day, in most cases combining appropriate methods will prove most effective at stopping panic attacks.
Copyright (c) 2010 Peter Rubel
by: Peter Rubel
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