How To Control Panic Attacks

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Filed under: Panic Relief 

If you suffer from anxiety you most likely know that learning how to control panic attacks is an important step in the recovery process. Many people; however, find that traditional prescription medications provide little relief and often leave them feeling groggy and completely unlike their normal self. The good news is that there are ways in which you can control panic attacks that do not require any prescription medications. Read on for more details to find out how.

One of the first steps in learning how to control panic attacks is understanding that even though a panic attack can certainly be frightening at the time, there is no danger that you are going to die from it or that you will be hurt. While many people may feel as though they are going to lose control or go crazy during an attack, this is not actually accurate. Your body is simply responding in a biological manner to a perceived threat. The symptoms you experience during a panic attack are simply your body’s way of releasing the energy you will need to either remain and fight the danger that is perceived or flee from it. Even though you may feel as though you might be having a heart attack, losing control or going crazy, this is not the case. Work on re-training your mind to understand that none of this is going to happen.

It is also important to focus on slowing down in order to learn how to control panic attacks. One of the most common symptoms of a panic attack is an increased rate of breathing and heart rate. You can learn to control this; however, by regularly practicing breathing techniques and exercises. This will help to calm your racing thoughts as well as physically slow down your body. You can do this by inhaling and exhaling slowly and counting as you do so. As your body begins to calm and slow down many of the symptoms associated with panic attacks will also decrease including trembling, dizziness, confusion, muscle aches and tingling.

Other ways in which you can control panic attacks including contacting someone from your support system when you begin to feel first symptoms of a panic attack. This can help you to immediately take control of the situation. Even if you must speak to the person on the phone rather than in person, explaining how you are feeling can provide a good deal of comfort to immediately ease the situation.

Taking a walk to burn off the excess energy and adrenaline your body is releasing can also prove to be quite helpful.

Occupying your mind with something else when you begin to feel anxious is another great way to control panic attacks. Good ways you can do this include noticing details of what else is going on around you and listening to music. Even these simple acts can help to take your mind off the possibility of a panic attack and focus it on something more positive.

With these techniques and guidelines you can learn how to control panic attacks and begin to make the journey toward recovery.

Paul Dylan
http://www.articlesbase.com/self-help-articles/how-to-control-panic-attacks-86050.html

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Comments

8 Comments on How To Control Panic Attacks

  1. kitty_dec14 on Wed, 17th Feb 2010 12:14 am

    2. when u know u r getting one,try to take deep breaths.if it is very serious see a dr.he will give u some medicine to control it.

    :)
    References :

  2. essentiallysolo on Wed, 17th Feb 2010 12:16 am

    3. well first you need to understand what causes a panic attack. It is a release of adrenaline ordered by the brain. They can happen at any time and for no apparent reason. The good news, adrenaline is a very short lived hormone in the body, fifteen minutes tops. If you recognize one coming on, you need to relax, breathe deeply and slowly and do not let the sensations you are feeling frighten you. It’s the fright that keeps the brain ordering more and more adrenaline until you have no control and you spiral into an ongoing panic state. But if you can relax, breathe deeply and slowly and keep telling yourself that "this too shall pass", the brain relaxes and no more adrenaline is released. The panic attack ends quickly. The more you practice this skill, the less often the attacks will occur. I have used this skill for more than twenty years, and I rarely have a panic attack now.
    References :
    RN

  3. Erick on Wed, 17th Feb 2010 12:18 am

    4. essentiallysolo’s answer is spot on. Just to add a little, its also important to learn to recognize the early warning signs of a panic attack and see if you can associate the attacks with a particular place or activity that may be bringing the attacks on. If you can make such an association then you can remove yourself from the situation and then focus on your breathing. It can also help to practice deep breathing techniques and other relaxation techniques when you are not having an attack, this can help you make the mental association with your breathing and not feeling the anxiety, the more practices the better.
    References :

  4. Martha B on Wed, 17th Feb 2010 12:20 am

    5. I would like to suggest to try to get as much information as you could before making up your mind,here

    http://www.HealthInsuranceFree.info

    is a very resourceful one.
    References :

  5. Keith on Wed, 17th Feb 2010 12:22 am

    6. A little background on Anxiety and Panic Attacks!

    It seems like you hear it all the time from nearly every one you know – “I’m SO stressed out!” Pressures abound in this world today. Those pressures cause stress and anxiety, and often we are ill-equipped to deal with those stressors that trigger anxiety and other feelings that can make us sick. Literally, sick.

    The statistics are staggering. One in every eight Americans age 18-54 suffers from an anxiety disorder. This totals over 19 million people! Research conducted by the National Institute of Mental Health has shown that anxiety disorders are the number one mental health problem among American women and are second only to alcohol and drug abuse by men.

    Women suffer from anxiety and stress almost twice as much as men. Anxiety disorders are the most common mental illness in America, surpassing even depression in numbers. Anxiety is the most common mental health issue facing adults over 65 years of age. Anxiety disorders cost the U.S. $46.6 billion annually. Anxiety sufferers see an average of five doctors before being successfully diagnosed.

    Unfortunately, stress and anxiety go hand in hand. In fact, one of the major symptoms of stress is anxiety. And stress accounts for 80 percent of all illnesses either directly or indirectly.
    In fact, stress is more dangerous than we thought. You’ve probably heard that it can raise your blood pressure, increasing the likelihood of a stroke in the distant future, but recently a health insurance brochure claimed that 90 percent of visits to a primary care physician were stress-related disorders.
    Health Psychology magazine reports that chronic stress can interfere with the normal function of the body’s immune system. And studies have proven that stressed individuals have an increased vulnerability to catching an illness and are more susceptible to allergic, autoimmune, or cardiovascular diseases.

    Doctors agree that during chronic stress, the functions of the body that are nonessential to survival, such as the digestive and immune systems, shut down. “This is why people get sick,” he says. “There are also many occurrences of psychosomatic illness, an illness with an emotional or psychological side to it.”

    Furthermore, stress often prompts people to respond in unhealthy ways such as smoking, drinking alcohol, eating poorly, or becoming physically inactive. This damages the body in addition to the wear and tear of the stress itself.

    Stress is a part of daily life. It’s how we react to it that makes all the difference in maintaining our health and well-being. Pressures occur throughout life and those pressures cause stress. You need to realize that you will never completely get rid of stress in your life, but you can learn coping techniques to turn that stress into a healthier situation.
    References :
    Natural Treatment at: http://www.panicattackhelponline.com/panic

    Good Info at: http://www.panicattackhelponline.com

  6. Natural on Wed, 17th Feb 2010 12:24 am

    7. Anxiety panic attacks arise when a body’s "fight or flight" reaction takes place when there is no real danger. Overcoming anxiety attacks can be possible with a natural anxiety remedy.

    A natural anxiety remedy offers a natural alternative to prescription anti-anxiety drugs that often have seriously harmful side-effects and can be very costly.

    Tips for Overcoming Panic Attacks Naturally:
    * Picture yourself confronting your fears – Figure out what scares you and learn to respond differently
    * Learn calming techniques – Meditation, listening to soothing music or having a hot aromatherapy bath
    * Practice – Place yourself in smaller, more manageable social situations
    * Read as much as you can about anxiety and ways of helping yourself – There are many excellent books written by professionals containing a wealth of information that can help stop anxiety panic attacks.
    * Soothe anxiety attacks with herbal anxiety remedies
    References :
    http://www.naturalliving4u.com/anxiety_panic_attacks_herbal_remedy
    http://www.naturalliving4u.com/purecalm_all_natural_anti_stress_remedy_natural_stress_relief_management
    http://www.naturalliving4u.com/nerve_tonic_nervous_system_health_natural_panic_disorder_nervous_breakdown_relief

  7. Matt on Wed, 17th Feb 2010 12:26 am

    8. You need help dealing with your Panic and Anxiety problems…
    this worked for me -
    http://www.panicattackcured.net/
    References :

  8. Kristi on Wed, 17th Feb 2010 8:12 am

    9. what can i do to control panic attacks?
    I was diagnosed with anxiety and panic attacks about 2 months ago and I have been on Cilexa, it helps over all, but when I do have an outburst, they seem to be worse. I can not go to the doctor, I no longer have insurance and cant afford the doctor visit. The medication does help keep me calm, but when I have a panic attack or episode they are worse then they were before the medicine. So my question is how can I control the attacks when they do occur?

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