Tips for Stopping Panic Attacks and Relieving the Symptoms
Symptoms of Anxiety and Panic Attacks
People who suffer badly from panic attacks often start to have trouble breathing. They may also experience chest pains, palpitations, tremors, cold sweats, extreme fear, nausea and light-headedness. Sometimes they may even faint. Panic attacks happen when the body goes into its 'fight or flight' survival mode at inappropriate times. The heart rate increases, senses sharpen and the breathing gets faster. These bodily responses can be useful in times of danger but, when they occur for no particular reason, they can be frightening and debilitating. Some people think they are dying when they begin having panic attacks, which makes them more scared and worsens their symptoms. Luckily there are techniques you can use to stop anxiety and panic attacks and end the miserable effect they are having on your life.
Try to Eliminate the Causes of Panic Attacks
Panic attacks are caused by unnecessary, and unwanted, increases in adrenaline and nor-adrenaline in the blood stream due to an imbalance in the nervous system. This may be an hereditary problem, but other causes include vitamin B deficiencies, excessive stress, alcohol or drug abuse and phobias. Phobia-induced panic attacks usually happen around the event, place, object or situation that the person has the phobia about, while panic attacks caused by other factors can happen anywhere and at any time. If you suffer from panic attacks, ask your doctor if you have a vitamin B deficiency and consider suitable supplementation if you do. Cut out alcohol and any drugs that you take. Also learn stress-relieving techniques to lower your overall anxiety levels. Practicing yoga, tai chi or meditation can help. Simply making sure that you get enough leisure time and aren't overdoing things at work can also cut stress levels.
If you are subject to anxiety and panic attacks make sure that you eat regularly, keep hydrated and stay away from stimulants like cigarettes and coffee. You think less clearly if you are hungry and dehydrated and stimulants speed up your heart rate and make you breathe more quickly, which are symptoms you are trying to avoid. Also, until people learn to control panic attacks, any hint of the usual symptoms can make them panic worse and exacerbate the problem, leading to a full-blown panic attack. Try to get a decent sleep each night. Tiredness can put you on edge and make you more susceptible to panic attacks.
Learn to Control the Symptoms of Panic Attacks Until You Can Stop Them Completely
Until you get rid of panic attacks for, you will need to learn how to cope with them and reduce the symptoms. When you feel an attack coming on, shut your eyes and consciously control your breathing to slow it down. Once you manage to breathe more slowly this, in turn, will reduce your heart rate and all the other symptoms as your body calms down. Try and sit down somewhere quietly if you start having a panic attack. Concentrate on taking a moderate breath in through your nose and slowly exhaling through your mouth or nose. As well as slowing the heart rate, this also helps to get rid of tension in the diaphragm, neck and chest.
Some anxiety and panic attack sufferers use herbal, or homeopathic, remedies to help keep themselves calm at key times. If they know they are going to be in a stressful situation that is likely to trigger an attack, for instance, they might take these remedies first to prevent themselves from getting a panic attack. For very severe cases, your general medical practitioner may prescribe antidepressants, tranquilizers or beta-blockers.
To stop anxiety and panic attacks permanently you will probably need to identify the cause of them. Think about when and where you have the attacks and what seems to trigger them. If you realize that a phobia sets off your panic attacks, for instance, you can take steps to rid yourself of this irrational fear. Hypnotherapy is popular with some people who have phobias, but other methods may work for you. Once you have determined the underlying cause, putting an end to panic attacks becomes much easier.