Any normal human being exposed
to emotionally intense events is likely to be plagued by anxiety
and panic, succumbing to a panic attack. During its onset,
the anxiety levels of sufferers rise as the stressful encounter is ongoing.
To deal with panic, identifying the cause is necessary because prevention
would only be made possible through it.
Expect yourself to panic
should you be unfortunate enough to find yourself trapped in a life-threatening
circumstance. Normally occurring without any warning, such instances
are characterized as abrupt, forceful, demanding, and very stressful;
prompting immediate attention or resolution since they put lives at
risk. Any ordinary human being subjected to such intense events is likely
to be beleaguered by anxiety and panic, reacting in a panicked
way. This is referred to as a panic attack.
Characterized by shallow
quick breathing, raised heart rate, and excessive anxiety; a panic attack
transpires the moment the moment the sympathetic nervous system goes
into overdrive, resulting into an excessive production of adrenaline.
This natural biological reaction gears your body in preparation for
a fight or flight response, enabling it to acquire enough power and
energy to defend itself. Nevertheless, if such a reaction happens during
otherwise normal activities or just pops out of the blue, then you can
be suffering from panic disorder.
During the onset of a panic
attack, sufferers find the levels of their anxiety increase as the stressful
encounter is ongoing. The reasons triggering the attack could happen
at random depending on the circumstances and individual involved. In
dealing with panic, it is a necessity to identify the cause, for it
is only through addressing it would prevention be made possible.
Take a Deep Breath
If you sense that you are about to have a panic attack, the first method of defending yourself would be by taking a deep breath. Learning how to control your breathing to relieve anxiety is important. It is something that you have to study because it is not the natural pace or way of breathing. This kind of breathing exercise is similar to the breathing exercise taught to pregnant women taking classes in the Lamaze method. It is not so much about the breathing itself, but rather the manner in which the breathing is controlled.
The bottom line of controlled
breathing is focus. The latter directs the mind on something instead
of the cause. Inhalations and exhalations made through the nose and
mouth should be controlled and deliberate.
Avoid the Cause
Learning the cause of your panic attack is at the core of the most effective method in preventing it. Attempting to steer clear of the cause automatically diminishes the possibilities of experiencing an intense panic attack. The kinds of causes can vary. However, in the event that the cause is inevitable, natural remedies for panic attacks are still available.
One very effective method in preventing a panic attack is to use meditation. Learning the proper ways of controlled breathing is necessitated in performing meditation effectively. This process would transport you from a stressful state to a state of relaxation and calm.
Here are the steps in meditation:
- When you feel the early signs of anxiety approaching, hastily, look for a quiet place where you can relax.
- Find a comfortable seat. Seat yourself, and then cross your legs.
- Start your meditation procedure by closing your eyes. Then practice controlled breathing techniques.
- Concentrate on every inhalation and exhalation.
- Once you are through with 10-20 deep breaths, visualize a tranquil scene or scenery. Make sure that this scene/scenery is something that would make you feel at ease or peaceful.
- As you continue with the deep breathing exercise, keep your mind focused on this peaceful scene.