subject: How To Relieve Panic Attacks Without Resorting To Mind-numbing Drugs [print this page] If you suffer from panic attacks, then you know first hand just how terrifying they are. And if you've been present when someone has been having a panic attack you also know just how hopeless you can feel. Either way, they invariably spring up without warning and can last a considerable time, although I believe that 20 minutes is about the average.
Let me say at the outset that, if you've suffered any of the following symptoms, you must attend your doctor for an examination and diagnosis; nausea, tingling sensation in hands, irregular heartbeat, tight chest, lightheadedness, dizziness, hot/cold flashes, shallow / rapid breathing, feeling of impending doom, etc. Some of these could also be symptoms of other conditions so it's important to consult your doctor.
Rather than drugs to control your attacks, there are several ways to relieve panic attacks. You need to become familiar with them and ensure that you practise them faithfully, in order to get proper relief from your condition. Here are 3 things you can do...
1 - Get to know the symptoms of your panic attacks, especially the first signs. By doing this, you'll be able to face-up to it and know absolutely what is happening to you; that it's not life threatening. This is a medical fact, panic attacks can't harm you.
2 - Get control of your breathing in order to re-balance your oxygen/carbon dioxide. This goes haywire during an attack, which causes symptoms such as dizziness and lightheadedness. Slow, regular breathing is the order of the day. Breathing into a paper bag can help too.
3 - Don't analyse you symptoms: you know what they are and that they aren't dangerous. Think of happy occasions in your life. Look closely at things around you. Do everything you can to focus on something other than your symptoms.
The above steps are great for controlling and helping to relieve panic attacks' symptoms, but what about in between attacks?
This is the key area because prevention is better than cure, right? The problem is that once you've had a panic attack your unconscious / conscious 'fear' of having another terrifying experience can itself cause that panic attack to happen. Then your fear increases even more, you have another attack, the fear rises again, etc., etc. This is your vicious cycle of anxiety.
