panick attacks

Panic Attack Remedies and Symptoms – Vital Tips You Need To Know

Research suggests that one in every three Americans are suffering with some form of panic or anxiety disorder. Unfortunately, those numbers do seem to be on the increase. But it’s not just affecting Americans. Symptoms can be different for everyone. If you believe you might have a problem, it is always best to consult your doctor. It is estimated around the world, around seventy five million people are suffering from attacks. You might be right, then you must discuss with your doctor, which panic attack remedy might be best for you. That may or may not involve prescription medication, it may involve therapy or using simple relaxation techniques. A professional diagnosis is also important in order to dismiss the possibility of any other medical disorders.

So what are the symptoms? There are many, the most common seem to be hot and cold flushes, dizziness and the heart suddenly beating really fast. Sometimes, the person having the attack might even think they are going to die. They can become over anxious and have problems trying to breathe. Panic is a natural reaction to anxiety and stress, and there is very little to make the body physically respond more quickly. In the natural world it is known as the ‘fight or flight’ response, and it effects both animals and humans. When the body senses danger, chemicals begin to flow, making the heart beast faster.

These physical responses are to prepare us, to either stay and fight, or take flight, when a threat is sensed. So what is the best way to stop panic attacks when it gets out of control? Well that depends on the individual. Changing your diet could be a good start. Stick to healthy, nutritious meals and try to stay away from caffeine, sugar and energy drinks. Anything that could cause tension. Keeping calm and finding a way to release built up anxieties is important. Exercise works for many people, even if it’s only because of the distraction, it will only do good.

Lowering stress levels is the key. In today’s world we all know that eliminating it entirely is an impossibility. But there are lots of ways to relax, both the body and the mind. Many Holistic and alternative treatments can be beneficial for many sufferers. Discovering the cause of the anxiety is also an important factor when looking for a long term, permanent solution to the problem. Cognitive behavioural therapy and medication are often an effective resolution for lots of people. Sometime several drugs might be prescribed before the right one is found.

Panic Attacks Treatment – 5 Simple and Effective Methods

Panic attacks are about as much fun as a heart attack. They seem to serve no useful purpose, but they do interupt life’s activities and have various negative effects. Building an arsenal of means to fight back against the panic attacks can help control them. Here are five simple and effective methods.

I. Breathing

The problem with breathing typically during a panic attack or state of heightened anxiety is that we overbreathe as if we were already engaged in an energy-demanding fight or flight reaction. Breathing more than is needed for the body’s given energy requirements exacerbates some anxiety and panic symptoms.

One must therefore train oneself s to breath more slowly, preferably deeply and through the nose. Training between panic attacks helps us breathe slowly during attacks. An ideal fugure to shot for is an inhale-exhale cycle lasting about six seconds. An intermediate goal might be four or five seconds per cycle, of course providing one also breathes deeply from the whole lung instead of an shallow fashion largely from the top of the lung as most of us with a sedentary lifestyle practice.

II. Accepting

Often just knowing our panic attacks are not imminently fatal gives a degree of relief. Accepting and even welcoming the symptoms of panic attack can be more so. If one can accept them and even challenge them to get worse, one begins to feel control over the symptoms. On the flip side, doing all we can to reduce or avoid the symptoms makes us feel anxious that the panic attack is in control. Granted, this is not an easy task. “Overwhelming” is characteristic of panic. But accepting the symptoms need not be tackled alone, and need not be tackled all at once. Here is where a good counselor can help.

III. Gratitude

One may consider distractions as an effective method of treating panic attacks. Indeed, they can be, especially immediately preceding a panic attack. But they can also postpone pentup emotional outbursts like panic attacks, so their long term effectiveness may be in doubt unless other means can be used to cure panic in the interim.

Gratitude may be a form of distraction, but if so, it also serves as a contrary emotion, a positive emotion if you will that counteracts the negative one of fear.

Thankfulness can be used to greatest effect when it is exercised regularly over a period of time. The important thing is to feel genuinely grateful. That can have more of an effect calming the mind than one might think. It may be one reason that relevant religious practices are known for keeping people calm in difficult circumstances.

IV. Moving about

Regular physical exercise has various positive benefits that may serve to strengthen one against the trials of panic attacks. More directly, exercise reduces stress hormone levels in the body and releases other hormones which have a calming influence on the brain.

What one can accomplish during a panic attack may vary depending on general health and physical surrroundings, but where moving about can reasonably be accomplished, it can constructively use up some of the energies produced by fear (or stress hormones). More effective during a panic attack is when that exercise can be channeled in an enjoyable, especially in an exciting way. Of course those with asthma, diabetes, heart disease, or a variety of physical difficulties must be more cautious and limited here. Consult with a physician first.

V. Affirming

Our minds can dwell interminably on uncertainty and “what if” scenarios. We can and do adopt certain beliefs about the way things are that aren’t necessarily so. Those beliefs may take the form of false assumptions. Rooting out those false and fear-inducing assumptions and replacing them with positive affirmations can be an effective means of controlling panic attacks. The positive affirmations can be rehearsed in a panic.

And other methods exist. For any given individual, effectiveness of methods depends in part on individual causes of the panic. Panic attacks may be attended with other problems such as exposure to environmental toxins, various diseases, relationship problems, stessful employment, emotional trauma, drug or alcohol abuse, and so on. Often the causes are removed from the panic experience and therefore mysterious to the panic attack sufferer. Panic attacks often seem to strike out of nowhere. And often attendant problems must be addressed separately. But the above five methods are very commonly effective.

Next, for more help and information on controlling panic attacks, sign up for the free report and email mini-course at Panic-AttackRelief.com.
The author is a long time health enthusiast interested in helping people overcome anxiety and panic attacks.

Relaxation Techniques for Anxiety – 7 Effective Areas

Effective relaxation techniques for anxiety are varied and sometimes based on individual taste. They can be important for maintaining well-being and productivity. Here are seven proven areas to consider.

I. Burn up the excess energy

Anxiety in chemical terms produces stress hormone like cortisol and adrenaline. These can be useful short term to for the extra energy need for fight-or-flight response to a real and imminent danger. But the stress hormones also come at a cost. One can reduce these stress hormones in the body and brain by expending energy in innocuous or productive methods like a fast walk or cleaning around the house or yoga. Aerobic exercise, by the way, can improve mood by increasing endorphines.

II. Distract yourself

As such, burning up stress hormones may not make the anxiety-producing thoughts and circumstances go away. Neither will distractions, though distractions can be a powerful temporary way to stop feeling anxious.

There is a danger here. Distractions can become a form of avoidance behavior. One of the strongest reactions to feelings of anxiety is avoidance. We avoid what we fear. Avoidance tends to strengthen the anxiety over time, whereas embracing and facing one’s anxieties, and especially the symptoms of anxiety, can be empowering.

So distractions must be used carefully. Distractions away from anxiety can be useful especially if the thing toward which one is distracted is healthy, positive, and serves a useful purpose in recovering from anxiety.

A simple example is gratitude. Distracting oneself from anxiety and to a feeling of gratitude has proven to be helpful in improving mood and well-being. Enjoyable and healthy hobbies may serve a similar purpose. So can confronting false negative assumptions and replacing them with realistic and positive thoughts. So often can deliberately slower, deep breathing exercises.

III. Alter your brain chemistry

Various psychotropic (mind alterning) drugs are well known for producing a sense of calm, though they may have significant negative side effects depending on the individual. On the natural side, various herbs like Kava Kava, amino acids like tryptophan, aromatherapy and homeopathy remedies also may chemically alter the brain so as to make one feel calm or sedate. Some of these can also have negative side effects, generally less severe than drugs, and generally both drugs and natural substances should not be taken together in combination without consulting a doctor.

Especial caution should be exercised when pregnant since mothers treat their in utero babies at the same time that they treat themselves. Homeopathy substances can be relatively safer. Such substances are probably best used in moderation, temporarily or occasionally.

Alcohol can also have a calming influence, but when avoidance behaviors are strong, be especially aware of addiction. Alcohol can also increase depressive mood.

IV. Just say “No”

There may be rather practical methods of increasing relaxation and reducing anxiety. Just saying “no” to various extracurricular stresses and added responsibilities may help relax one. One does not need to be perpetually active dawn to dusk. Nor is multi-tasking something one should emulate. Sometimes even children’s schedules can be too hectic for them too.

V. Add the enjoyable

On the flip side, sometimes adding an enjoyable hobby or activity (or switching to a job one likes) can actually be relaxing. The key is that one really enjoys the added activity. A few examples are music, social engagement, sports, reading, shopping–whatever. Getting excited about such things can, for example, redirect anxious energies in constructive ways. A hot bath or (shoulder) massage can relax tensed muscles. One caveat, however is that too much of a good thing can be too much. Overuse of computer games can be stressful to eyes and nerves, for example, even if enjoyable.

VI. Exercise good sleep habits

Is it necessary to boast in how late one works? Sleep deprivation decreases productivity and can have significant negative impact on anxiety. Lack of sleep is not a form of relaxation, but its opposite. A few tips. Go to bed early, like before 11 PM local time. Do not eat for several hours before bedtime. Early stages of digestion do not make for good sleep quality. Do something enjoyable and less stressful before bedtime like read or listen to music in order to prepare. keep the sleeeping area as dark and quiet as possible. Even the dull light of a clock radio shining in one’s closed eyes can reduce sleep quality.

Note however that oversleep can be a sign of other health related problems such as depression.

VII. Deal with the problem

Sometimes one has a problem relaxing and a problem with anxiety because of financial worries, relationship strife, a long commute, job stress, a toxic living environment, or some other practical problem that needs a practical solution. Solving the practical problem (a whole other set of subjects) can also be an effective relaxation technique for anxiety.

It does not matter which relaxation techniques one uses (and there are more than listed here) so long as they prove effective at reducing anxiety, are targeted to one’s needs, and are used wisely.

Next, for more help and information on anxiety remedies, sign up for a free report and email mini-course at Panic-AttackRelief.com.
The author is a long time health enthusiast interested in helping people overcome anxiety and panic.

Overcoming Panic Attacks – Reversing The Causes

Overcoming panic attacks seems an insurmountable task for many of us. But for most, stopping the attacks is well within reach. For a minority, discovery of unusual causes or extra homework may be required in addition to normally effective techniques.

Where the attacks become a pattern, they typically come as a complete surprise, especially the first one–the inexplicable terror, rapid heart beat, fast breathing, dizziness, sweating, dry mouth, tingling, whatever. Or at least the panic seems disconnected from possible reasonable causes. They appear to be a misdirected application of the fight-or-flight response, one that can be helpful briefly in surviving a real and imminent danger.

I. The causes can be hidden

In other words, there are real causes to anxiety attacks, but usually they do not serve a useful purpose like fight or flight. Sometimes panic attacks are removed from the actual causes, and so do not seem related to them. One’s developing brain can even learn fear responses from one’s once anxious mother while in the womb. Or one can panic in delayed response to a series of stresses. Or one can panic as a result of some emotionally traumatic event such as the death of someone close. As another example, one can panic in fear of having a panic attack.

Nor are the causes always via emotions. Panic attacks can also be influenced by drugs, genetic predisposition, various health challenges like asthma or hypothyroidism, or other physical problems. It is as if any given person has a tipping point emotionally. When enough physical and/or emotional challenges are built up, panic attacks are set off.

In other words, panic attacks are a sign of some kind of biological or psychological exhaustion. The limbic portion of the brain is unable to give balanced and normal responses because it is stuck outside the normal balanced range.

II. Reversing the causes may require direct and indirect approaches

Getting out of a hole in the ground may entail reversing the process by which one entered, or it may require a different route or method altogether. Or in the case of panic attacks, probably a bit of both.

For starters, there are probably unhealthy choices that can be reversed in order to strengthen the body and brain to reduce susceptibility to heightened anxiety. Exercise regularly, if possible especially a little while before an early bedtime in order to boost mood and get one feeling tired so as to fall asleep easier. Use relaxation techniques as needed before bedtime–something enjoyable like music, stretching exercises, or reading. Avoid caffeine (too stimulating), alcohol, illicit drugs, and sugar. Eating after about 8 PM has a deleterious effect on initial hours of sleep, assuming bedtime before 11 PM. A very dark, quiet sleeping quarters is best for sleep quality.

A healthy and balanced diet can’t hurt either, and an unbalanced diet probably contributes to anxiety vulnerability among many panic attack sufferers. While the ideal diet will vary according to metabolic type, lifestyle requirements, age, climate, and so on, yet generally processed foods are not as beneficial as fresh, and an overabundance of sugar and refined carbohydrates in the diet contributes to various health challenges.

Health is also significantly affected by relationships, whether in the family, school, workplace, or otherwise. Whether guilt, bitterness, anger, depression, addiction, pride, or anxiety, negative relationships and negative experiences with others even in the remote past may affect our emotional health in the present and require counseling and guided action.

III. Some commonly effective techniques

It is usually not that our entire past need be unwraveled and analyzed to overcome panic attacks. One exercise that helps immediately when feeling anxious is to distract oneself by means of the feeling of gratitude. Concentrating on something for which one is sincerely thankful is healing to emotional well-being. So is enjoying a hobby or any healthy thing we like experiencing.

What is often perhaps the most helpful in controlling severe anxiety is to do the opposite of what one thinks one can handle, namely face one’s panic symptoms and welcome even more or worse symptoms to come. This may seem impossible, but it is empowering, and can be accomplished with an encouraging counselor if not alone, in steps if not all at once, if at first not during an attack then before one when one feels anxiety symptoms rising.

To accomplish this feat, usually one must practice deep, slow, deliberate breathing in order to control unnecessary additions to panic symptoms that are caused by hyperventilation. Feeling dizzy, having a sense of unreality or imminent death, tingling or numbness can all be signs of or exacerbated by hyperventilation.

Fighting emotional exhaustion and overcoming panic attacks may require various healthy lifestyle and relational choices as well as techniques proven commonly effective against panic attacks.

Next, for more help and information on stopping panic attacks, sign up for the free report and emailed mini-course at Panic Attack Relief.

The author is a long time health enthusiast interested in helping people overcome anxiety and panic attacks.

Dealing With Panic Attacks – How To Treat Your Anxiety

There is no easy or one way only to dealing with panic attacks. Each person must try things for themselves. Anxiety attacks cause a person to feel out of their mind and ready to die. Their body and mind are racing against them. The first thing to remember about dealing with attacks is death is not eminent and the world is not going to end. The mind racing and a rapid heart beat does not mean death.

One of the many ways of dealing with panic attacks is talking to a therapist or anyone that a person considers safe. Here the hope is to be able to talk the attack away.

A person can also do this for themselves. It takes time to train the mind to automatically refocus on something else instead of what is causing the stress.

Over time visualization works very well in dealing with panic attacks. The mind focuses on something and the body has to follow. If a person thinks about something pleasant and not full of depressing thoughts the body will not panic.

This way of dealing with panic attacks is preferred to drug therapy. Drugs are addicting and often times can cause anxiety as a side effect. This is not a good way to deal with anxiety for obvious reasons.

A safer more relaxed way is to use herbs and diet along with exercise. This is not to say its the only way of dealing with attacks but with over 10% of the population having some form of anxiety it makes sense to learn to deal with them without drugs.

Another way of dealing with panic attacks is to remove one’s self from the situations that cause them. Sometimes this is not possible, its also not the only way. Often times the person ends up isolated at home instead of dealing with panic attacks. By removing a person from a stressful situation they don’t have to give up driving, working or shopping. They just have to learn to refocus on something less stressful as they are doing everyday things.

People that are dealing with anxiety do not have to stop living a normal life, including leaving their homes. They can learn to train their minds and bodies to function in a more positive way.

If they think positive thoughts instead of only focusing on the negative they will be able to live a more productive life.

Dealing with panic attacks is not the end of the world. There are many ways of treating anxiety, the key is to find one that works for each individual.

To truly cure anxiety, you need to make sure you treat the root of the problem!

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Anxiety Disorders – How To Work Towards No More Panic

The goal for anyone with panic attacks is no more panic. This can be achieved in many ways. Most panic attacks are caused by a reaction to stress. The first step is relieving stress in our life. The removal of causes of stress is sometimes not possible but how we deal with it can be changed. Focusing on calming our fears is a mental exercise. We have to keep our mind calm which will help keep the body from reacting in a negative way when we become stressed from certain events or places that cause us to have an attack.

Most of us go through each day with the enormous fear of another panic attack that will cause our minds and body to spiral out of control. This can leave us afraid, and many of us never leave our safe place. This is usually our homes. We don’t go out unless we have a safe person to go with us that will take control when we are having a panic attack. This person is the one we trust to help us deal with the fear of the place or people around us at that time. The safe person will get us back to our safe place without causing more panic.

There are many courses of treatment for panic attacks, but to truly have no more panic we must take charge of our thoughts. Racing thoughts of dread cloud us from having a no more panic lifestyle.

By controlling our mind our bodies will follow suit. We can be free with no more panic attacks in our life. We can relax and keep our bodies under control. We will have no more panic, no more fear of the world ending or our worlds crashing around us. We can find a technique that will help us do this. We have to rid our selves of the stress that causes panic, if we can’t then we will never have no more panic. Learning different relaxation techniques will allow us to do that. As we learn this we learn to control our thoughts and our reactions physically. This will allow us to have no more panic in our life. We have to work hard at this or we will continuously fight panic. Learning to control our surroundings is up to us to do. We can take our control back and learn to live with no more panic. Its a daily battle and up hill all the way, but it can be done.

Curing anxiety is completely possible and rather easy if you take the right steps.

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