Panic Attack Relief - How to Stop Panic

Copyright (c) 2010 Peter RubelConsider panic attack relief under two headings: During an attack and between them

. The assumption here is that you have identified your panic attacks for what they are (not a heart attack, and so on).I. At the Onset of a Panic AttackAt 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.It is also worth saying that you develop the understanding that panic attacks do not mean you are going to die. You are not going crazy. They will pass. That alone provides some relief. During an attack, focus on the light at the end of the tunnel becomes more difficult, but with discipline avoiding the "what if" thoughts and concentrating on getting through is important.II. Between AttacksA. Medical RouteMore can be done between panic attacks. If you choose to use doctors or psychiatrists, they will probably prescribe some pharmaceutical drug or drugs to reduce the severity or even presence of the attacks, but you may have to live with undesirable side effects and the uncertainty whether the attacks will recur if one stops taking drugs without other remedies. Thus medical professionals may also recommend counseling (or other treatment) which may give you some relief long term.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 YouDo 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, try to identify on paper the source or sources of your anxiety, especially the triggers that set off your panic attacks, whether they have a rational basis or not. Your approach to your anxiety and panic can then be more specifically targeted for solution and relief goals.C. Rethink the irrationalRelief may come in the form of a rational judgment overcoming an irrational projection. Do you really need to worry about "What if"? Are you really going to faint on the platform when you give a speech? Do you really need to take someone's angry remark personally? Is it OK to have a pounding heart for a little while?D. Exercise to Get Panic Attack ReliefWhen 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. Choosing lifestyle issuesYou may benefit from changing jobs, diet, living quarters, schedule, or hobbies. Again the object is not to avoid responsibility, but to make life less stressful and more enjoyable. In some cases, anxiety may be exacerbated by mold in the house or industrial toxins; a change may help.Ultimaltely in most cases, one finds the greatest power in stopping panic attacks when combining methods that are right for you.

Panic Attack Relief - How to Stop Panic

By: Peter Rubel

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