subject: End Panic Attacks! Integrating Psychological and Physical Remedies [print this page] Copyright (c) 2010 Peter RubelYou want your panic attacks to stop as soon as possible. They are no fun. For starters, there's the gripping sense of terror. Then the racing heart, rapid breathing, abdominal pains--OK, symptoms vary--dizziness, numbness in extremities, sweating, clammy hands, dry mouth, and feeling as if you are about to die. The attacks may occur more of less often and last a longer or shorter period of time, but in any case one wants them to end.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.Then again, panic attacks often serve as warnings of other problems that need to be managed, like past emotional trauma or asthma. That is, various psychological and/or physical causes and influences may need to be addressed in order to end susceptibility to panic attacks.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 attacksA. TherapyThe goal of various psychological therapies applied to panic disorder seems largely to be to help the sufferer (or patient) gain encouraging and positive new perspectives and to face fears of the past and possible fear-inducing outcomes of the future with courage, hope, and a sense of emotional equilibrium. Or during an attack, the goal is to short-circuit fear-inducing thoughts and things that cause anxiety to spiral out of control, like 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.Worth noting also is that the patient serves as his or her best doctor. The one suffering panic attacks chooses which advice to follow, what thoughts to think, how to practice lifestyle and so on. Therapy helpfully teaches us we need not face difficulties alone, but we each have our own responsibility too.B. Spirituality and ReligionOf course there is often much overlap between "secular and sacred" modalities, but the point here is that there may be methods of approach unique to a particular religion. Meditation, prayer, acts of service to others, and ritual may fall in this category. Perhaps more importantly, everyone has a view of the way the universe is, a reason to live and a purpose which is deeply rooted in beliefs and presuppositions however else such views may be supported. Commitment to a particular view of existence and meaning can motivate us in various directions. So can religious practices. Some aspects of spirituality and religion may and do serve in the cause of ending panic attacks.II. Physical approaches to ending panic attacksA. Controlled breathingThose 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.Faithful and regular exercises in measured, slow breathing through the nose from the diaphragm prepares us effectively to control panic attack when they come. Ideally, one should have about six slow, deep breaths per minute when at rest, but one may need to work toward that goal in stages and via more than just breathing exercises.Note in addition that a relatively large percentage of people suffering from panic attack have or will also suffer from asthma.Asthmatics often have the parasite Ascaris in their lungs and may have some kind of metal poisoning in their body (lead, mercury, nickel, cadmium and so on), a fungal problem, a toxic living environment (possibly via air, medicine, food, touch), Irritable Bowel Syndrome or some negative reaction to some food(s). Slow, deep breathing through the nose often helps asthmatics as well as panic disorder sufferers, but one may need to address other issues too.B. Physical exerciseRegular 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. NutritionOne's diet may not match one's metabolic type or have deficiencies or unbalancing excesses. That can depress mood and affect anxiety. Those suffering from panic should also avoid sugar, refined carbohydrates, caffeine, 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.
End Panic Attacks! Integrating Psychological and Physical Remedies
