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How to Stop Panic Attacks
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.