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Panic attacks can be extremely scary and difficult to handle at times. Some individuals black out during their first panic attack, as they become so nervous, they just can't seem to handle it. However, once an individual understands the symptoms of a panic attack, it's easier to stop panic attacks before they get out of control.
1. How to Stop Panic Attacks:
When you first feel a panic attack coming on it's important to take your mind off the symptoms before they get out of control. Start thinking about one of the happiest times of your life, or go play a game with your child, or call your partner or close friend to start up a conversation. The goal is to get out of your current situation, in order to take your mind off of your present worries.
2. Stopping Panic Attacks:
Get a glass of water and drink the water, as you calmy tell yourself that you are easing your symptoms of panic attacks by drinking the fluids. It's all about calming yourself down before the symptoms get out of control.
3. Panic Attack Symptoms:
Finally, simply remind yourself that you have been through these symptoms of panic attacks before and just as nothing bad happened to you then, it's not going to happen now. Not to say that the panic attack symptoms aren't terrible to deal with, however, you made it through before and you will make it through again. During a panic attack, the mind often freaks out thinking the absolute worst thoughts possible and patients often do feel as though they are going to die at times. The anxiety is overwhelming and this is why teaching yourself to slowly calm down and change your thought process, will help stop panic attacks.
Things You'll Need
A place to relax
1. If you have never had a panic attack before than you are in for quite a traumatic experience. But with guidance and advice about a panic attack you can be rest assured that you can control it and you can make yourself relax within minutes of having one.
2. First, you need to understand the symptoms, which There are many of; but some of the most commons one are:
1. Chest Pain
2. Rapid heart beats or palpitation
3. Feeling nauseous or like you are going to faint
4. Trembling or shaking
5. Fear of dying
6. Feelings of sudden fear that something bad is going to happen
3. The symptoms listed above are also described during a heart attack, but most likely if you are healthy and an EKG or your doctor told you that your heart is fine, then you are fine. During your panic attack you may feel like you are dieing and have the urge to run away from the current situation that brought on your panic attack. This is very scary, but you can control it.
4. A panic attack is brought on by mental stress, not physical stress. Mental stress is the bodies ability to cope with certain situations, which in tests people cannot cope with very well. When you have a panic attack it does not mean that you are mentally unstable it just means that you are stressed and your body is preparing for what could be a dangerous situation.
5. The first tell tale signs of a panic attack coming on is the sudden chest pain directly in the center of your heart, feeling nauseous and your hands or body make shake or tremble. This can last anywhere from a few seconds to a few minutes.
6. If you feel the attack coming on the most important thing you can do is stop what you are doing, continue breathing normally as you would, go and sit on a comfortable couch, floor or yoga mat. Sit in yoga meditation style and being breathing. No matter how much fear you begin to feel or if you feel yourself starting to hyperventilate just sit there and remember to breathe.
7. Think to yourself as you breathe, that you are ok, this is just a panic attack because you are stressed. Continue doing this while you raise your arms up and down slowly with your breathing. Raising your arms will help you forget about the tension, fear, anxiety or any anguish you may feel.
8. If you find yourself unable to control yourself during the panic attack then just sit there, if your body wants to cry, let it cry, that happens during a panic attack because of the sudden rush of hormones and the fear of dieing. Do not exert your body in anyway during the panic attack, that will most likely create more fear as your body will continue to release adrenaline.
9. Once you know how your body reacts to a panic attack and what symptoms are started you should immediately begin the relaxation procedure. After each panic attack you have you need to thoroughly write out on a piece of paper of you were doing when you had the attack and what you did 2 days prior to having your attack. Only then will you begin to understand what creates your panic attack.
Tips & Warnings
Severe Panic Attacks can cause mental anguish and can disrupt your daily lifestyle; if they are so severe that you cannot do anything you must seek a doctor immediately.
Panic attacks can come out of know where, or be brought on by fear or stress. There is usually no way of telling when an attack will occur. If you are not sure whether you are having a panic attack, or something worse, you should of course seek medical attention right away. If you know you are, however, there are ways of dealing with it that don't involve taking a ****, or other medication.
Instructions How To Stop Panic Attacks
1If you feel a panic attack coming on, the first thing you should do is try to relax. Of course this seems obvious, but many times the exact opposite will happen. Don't pace around, light a cigarette, or have a drink, or freak out because you're starting to panic. It will only make things worse.
2Sit down. I have found sitting to be the best position to be in during a panic attack. Lying down can cause dizziness in some people having a panic attack.
3Breath through your nose, deeply and slowly. Fast breathing will make it worse.
4Keep reminding yourself that you're just having a panic attack. Keep telling yourself you'll be fine in just a few minutes. Keep your thoughts positive, especially if they start to turn negative.
This is How to Stop Panic Attacks Without Medication
In the next few minutes, I am going to share with you some simple yet highly effective techniques to stop panic attacks forever. You see, the real cure for panic and anxiety isn't about taking the latest medications or attending session after session with pricey doctors. You have everything you need on hand right now to stop panic attacks and prevent them from coming back, you just need to know how to do it and that's exactly what I'll show you in this video.
Instructions How To Stop Panic Attacks Effectively
1 Know what causes a panic attack. There are a lot of triggers for a panic attacks, but essentially, all panic attacks are caused by a state of someone being either out of control in a given situation, or by feeling physically threatened, particularly when situations are unstable or unknown/strange. The triggers vary widely by culture and society, but those are the hallmarks across all the different landscapes. Sometimes the trigger is real to the person launching into the attack, but to those around them, the cause of the attack is unknown, unperceived or unacknowledged. Remember, when a person is heading into a panic attack spiral, they probably won't know why, and won't tell you what is putting them there. The key is to know what your environment holds that will likely ignite the spark of an attack.
2Know the signs of a panic attack. According to experts at the Mayo Clinic, a panic attack often begins abruptly, peaks within 10 minutes and lasts about half an hour. But panic attacks have many variations., and those that suffer from them often experience warnings that they try or are required to ignore. There is not much clinical information available on what those warning signs are, although several will be suggested here from personal interviews, and anecdotal reports.. Most approaches and treatments attempt to interrupt or prevent symptoms, and often do not focus on the underlying or episode-specific cause. Clinical reports discuss brain and physiological causes and conditions, and there are some people who experience unpreventable attacks due to organic causes. For those people, medical approaches under a doctor's supervision are advised. Other health problems - such as an impending heart attack, an overactive thyroid gland (hyperthyroidism) or drug withdrawal - can cause similar signs and symptoms. Attacks may last hours or, on rare occasions, up to a day. What does a panic attack look like? Signs and symptoms may include:
? Rapid heart rate
? Shortness of breath and hyperventilation
? Hot flashes
? Abdominal cramping
? Chest pain
? Tightness in your throat
? Trouble swallowing
? A sense of impending death
3Stop panic attacks before it starts! Know when you are headed into unfamiliar or unstable conditions for yourself. These may not be relevant to others, and often, if you try to tell someone else you do not want to enter into a situation you are not secure with, you'll be advised to do it anyway, and "get over" your "fears". Unfortunately, the situation causes your brain to utilize needed neurotransmitter resources to face the situation, and makes them unavailable to functions for self-regulation, temper, and even physical needs (thus the physical symptoms described). Once the attack starts, there is little you can do except let it run it's course - your body has to recover to the normal neurotransmitter levels, and it will take between 15 and 20 minutes to do this, and that is provided that the provoking environment or situation is totally absent during that 15-20 minutes of time. Let's just say, it is a better tactic to prevent the attacks.
4Get plenty of sleep the night before. Sleep deprivation robs you of the same brain elements you need to self-regulate and sustain self-control.
5Maintain the right diet. Stay away from situations where you will be using stored energy and try maintaining a body state where you maintain and utilize easily accessible energy sources. That means a diet rich in complex carbohydrates (fruits, vegetables, whole grains), and proteins. You also need to include Omega-3 fatty acids in your diet. These essential fatty acids, like DHA and EPA, make sure that your nerves are conducting their messages in true, and "insulated" paths. Its like an electrical wire - if you run a current through a copper wire with no insulation, the current looses its effectiveness. Add insulation, and the power of the current gets delivered all the way to the end of the line. Omega-3's can be easily obtained with fish-oil capsules and flaxseed oils/capsules/ground compounds. Your body doesn't produce them, you have to ingest them in your diet. Follow recommended dosages on the products.
6Keep your brain operating at it's best in the places where panic attacks occur. The spectrum of B Vitamins (B-complex), are fundamental to ensuring self-regulation. Your body does not store them, so you need to replenish the supply daily, and intermittently through the day. These can be found in most daily vitamins, and today, in many of the new "power/energy drinks" on the market, but there are many food sources rich in the B-complex vitamins, including: Brewer's Yeast, Brown Rice, Leafy Green Vegetables, Eggs, Fish, Legumes, Nuts, Soy Products, Organ Meats (liver, etc.), and other Whole Grains. Its important to know that the "RDA" or, Recommended Daily Allowance, as seen on food and vitamin labels, set minimum standards for basic health. If you are subject to panic attacks, you may want to increase the levels of these vitamins in your diet - most people tolerate 300%, and possibly more of the RDA; however, overdoses can occur with sustained over-consumption over several weeks or months. Some side effects may be diarrhea, some nervousness (B2/Riboflavin), and in particular, Niacin (B3) can cause liver damage if more than 500 mg are taken daily over several months. Talk with a qualified healthcare expert about safe doses. Get this information before trying to decipher the labels on the thousands of products that contain supplemental amounts of these important vitamins. And be sure to read the labels on those energy drinks! Caffeine is often used to deliver the vitamins quickly to your brain and body, but the caffeine side-effects can cause big problems, especially for people who are prone to panic and anxiety attacks. Opt for the vitamin waters, or other vitamin sources when available.
7Control your environment - if you are cold, get warm. If it is hot, cool off, but don't get chilled or cold! It is a good idea to always have a light sweater or jacket available to put on and take off as your body signals the need. If a person is already experiencing an attack, one of the best things you can do for them is to make sure they are warm, and that sights and sounds are allowed to recede. Remove them from the situation, and make sure they do not feel further panic or overload by embarrassing them, or by making them feel responsible or "guilty" for the attack. No matter how much we take pride at our "self control," all bodies can experience overload. When you do, the body takes away all the substances it has from non-immediate need, and puts everything you have into flight, safety, and physical defense.
8Look for a small, contained space that removes you from stimulus overload. If you're at an outing or other event, try sitting in your car for a few minutes when you feel an attack coming on. Consuming extra vitamins, or boosting your levels with an energy drink 20 minutes to ½ hour before an event will often give you the reserves you need for the next 3-4 hours, and help prevent an attack.
Tips & Warnings How To Stop Panic Attacks
Don't fall prey to the expensive marketed brands and products! Many off-brand stores carry excellent vitamins at extremely reduced costs. Energy/Power drinks can cost as much as $3.00 or more per can, while many local discount stores have similar (and sometimes better) products available for $0.50 per can. Amazing price differences are out there - scout your local merchants for some surprising choices!
Check with your doctor or healthcare expert about vitamin dosages that will work for you.
Dr. Hotze explains how low progesterone levels can cause estrogen dominance, leading to anxiety and panic attacks. This can safely be treated with bioidentical progesterone.
There are a variety of situations that can cause panic attacks. They range from mental disorders and drug abuse to medication and bereavements. Finding your panic trigger is key in getting the correct form of treatment for them.
Post Traumatic Stress Disorder occurs when you have gone through a life-altering traumatic event. With this condition, you relive the event repeatedly as if it's happening again. Some people relive this fear through flashbacks and others through triggers or feelings of its happening again. These experiences can cause the person suffering to avoid doing anything that reminds her of the situation. Once confronted with the situation that she wants to avoid (the trigger); she begins to have a panic attack.
If you are suffering from an extreme fear of a particular object or place, you have developed a phobia. Very much as with PTSD, the person experiencing this phobia wants nothing to do with it. In this avoidance, the sufferer may think he is doing a service to himself by eradicating the fear in this way. When confronted with the very thing he is afraid of, he panics. The reason this occurs is because his mind has been programmed to receive the situation or item as a danger or threat.
Certain street drugs that cause a swift shift in emotion can trigger panic. Illegal street drugs such as marijuana and amphetamines can cause hallucinations and bizarre behavior. Some people experience this, all the while still being aware that these feelings aren't normal. A lot of drug users report having panic attacks as a response to their not having full control over what they're doing, or as a response to coming down and still experiencing symptoms of the high. Panic attacks for this reason are a direct side effect of the drug itself.
Some medications such as bronchodilators and steroids may give you a case of the jitters. This is due to an increase in adrenaline used to open the airways and increase blood flow. In some instances, panic attacks are triggered because you may feel your heart racing and think you are going to have a heart attack. These thoughts can induce a panic attack. This reaction happens mainly in drugs where steroids are incorporated.
The death of a loved one can often result in feeling sad, scared and alone. In some cases, bereavement can lead to panic attacks. These attacks happen due to a variety of feelings from fear of death to fear of abandonment. This can lead to extreme worry, guilt and then anxiety, which may also lead to panic attacks.