How To Control Panic Attacks

Controlling Panic Attacks Successfully

Stress and anxiety are common in todays world. However, it is only when the symptoms intensify into those of a panic attack that it becomes a serious problem. Here we look at controlling panic attacks.

It is extremely distressing when you experience your first panic attack. It is not really known what causes these frightening attacks but a common aspect is nearly always related to feelings of fear or stressful situations.

A panic attack can be described as like having a heart attack, not being to breathe, feeling that you are going to die or going crazy. Feelings of terror nearly always accompany a panic attack.

You cannot die from a panic attack and the attack always passes fairly soon, usually within minutes. Although worn-out, most people feel fine after suffering from those frightening feelings.

After your first panic attack your body is on alert for those unwanted dreaded feelings. This increases the probability of suffering another panic attack. If your first attack could be attributed to a specific trigger such as a phobia (for example of spiders) it is highly likely you will panic when confronted with a spider in the future. In these instances people will do anything to avoid coming into contact with these insects. This is a classic symptom of panic disorder.

The sudden onset of intense apprehension, fear or terror, often associated with feelings of impending doom is the definition of panic attacks as stated in The Diagnostic and Statistical Manual of the American Psychiatric Association (the DSM).

Hyperventilation, stopping breathing, irregular heartbeat, chest pains, choking sensations, dizziness, feeling of not really being there (like looking down at yourself from above), odd body sensations like pins and needles, hot and cold flushes, extreme sweating, abdominal pain, needing the toilet, trembling and fainting are all reported symptoms of panic attacks.

Panic attacks can be controlled by medication. Common medicines given to sufferers of panic attacks are anti-depressants which have been very successful. Unfortunately these pills can have unwanted side-effects for some people and they cease to be effective once the treatment is stopped. Therefore it is beneficial to consider the alternative remedies to prescription medicine.

Therapeutic counseling sessions, learning breathing control, relaxation techniques, exposure to panic attack triggers and response prevention are all part of a Cognitive Behavior Therapy which has had a lot of success in controlling panic attacks. This long-term approach requires a lot of input and dedication but the treatment is effective if not quick.

A very important thing to learn if you suffer from panic attack is to be able to control your breathing. When starting to panic, you automatically start to breathe quickly (hyperventilate). This produces sensations that can feel odd and frightening due to the amount of adrenaline released into the bloodstream. Breathe in a slow, conscious and easy way, in through your nose and out through your mouth, using your diaphragm and you can control many of these unwanted feelings. When normal breathing stops, the panic attack escalates. Controlling panic attacks starts with controlling your breathing.

When you start to panic your whole body becomes tense and your muscles can cramp up. Your instinct is to fight this traumatic experience which these feelings cause. Don't, it will make you worse. By learning relaxation techniques such as meditation and yoga your body will become calmer and your stress levels will decrease which in turn will reduce your panic so your panic attack is controlled.

Another important method for helping to control a panic attack is to address your fear in a gradual way. This is called exposure and response prevention. You are slowly and safely introduced to what triggers your panic attacks and learn how to deal with them gradually by employing the breathing and relaxation techniques that you have learnt. Eventually you will find your trigger situations less scary thus controlling potential panic attacks.

Exercise is a healthy way to control panic attacks. It releases a natural form of endorphins which give rise to a feeling of euphoria, it raises your energy levels, increases your self-esteem and promotes relaxation. Drugs, caffeine, nicotine and alcohol affect your heart rate and are known triggers for panic attacks so it is advisable to stop using or reduce your intake of these. Get a good night's sleep. Tired people often have higher levels of stress than rested people.

A great program for stopping having panic attacks is called Panic Away. It has helped thousands of people stop having panic attacks without expensive drugs or medications. For less than the cost of a therapy visit, I definitely recommend that you check it out.

Check out Panic Away here: http://www.QuitPanicAttack.com/ Click here for my Panic Away Review. Also, for more about Controlling Panic Attacks. Steve Watts got tired of not knowing how to treat his anxiety without drugs or medication. These articles and QuitPanicAttacks.com were the result. Cheers!

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