Getting Rid of Panic Attacks – 4 Steps Towards Overcoming Avoidance
In other articles I discussed what panic attacks are, e.g. what the physical and psychological symptoms are as well as the advantages or disadvantages of taking panic pills. In this article I will tell you the effect avoidance has on hindering your progress and how you should stop this to help you solve panic attacks.
It is the most natural thing isn’t it, to avoid the places or situations where you experienced these horrible panic attacks. Perhaps they are crowded places, or small areas from which it was hard to escape. Perhaps it was only with certain people, or perhaps it was just a thought that kept popping into your head that was so upsetting that it produced anxiety or panic.
What you probably already know, but I will say again, is that panic attacks are totally harmless. The ideas I gave in earlier articles to help you deal with physical and psychological symptoms can make coping with panic easier. But if you constantly avoid the situations you associate with panic, you will probably never feel comfortable there, and perhaps always be adding more and more places to your panic list.
You start making a connection between places, situations, people or even certain thoughts or images, with the panic itself. This connection, however, is false and unhelpful. It is not the places or people or thoughts which produce panic, it is the meaning you give to them that produces or worsens your panic. Therefore, getting rid of panic attacks will not happen unless you are willing to go back to those very places you felt anxious as much as you can. If you want to know how to solve panic attacks, then you need to overcome this avoidance.
I aim to delve deeper into more subtle forms of avoidance in a later article, but you can certainly try and start with a gradual approach to overcoming avoidance of places or situations. Try this 4-step plan:
1. Write a list of places or situations you avoid because of your fear of panic.
2. Give them a rating from 1 to 10, where 1 means “I feel hardly any anxiety there” and 10 means “I feel total panic there”.
3. Put all the items on your list in order of severity, the lowest at the top and the highest at the bottom of your new list.
4. Make a big effort to go to the first place (with the lowest anxiety score) on your list. You might experience some anxiety, but perhaps not panic. In any case, it is crucial to stay there until the anxiety subsides, perhaps using coping skills. If you leave beforehand, you will not learn that things are actually safe and okay there, and you will need to repeat the exercise. Repeat step 4 until you feel no more anxiety and only then tackle the next place on your list etc.
I look forward to writing about overcoming more subtle forms of avoidance in a future article. But you can also find out immediately how to solve panic attacks fast, by clicking here now: How Do You Get Rid Of Anxiety?
Also, please feel free to read another of my articles on how to solve panic attacks here: How Can I Stop Panic Attacks?
Dr. Jan Banis
Anxiety Pills – Hopes for Anxiety Sufferers
Anxiety is a problem for many people, some of whom do not even know they suffer from anxiety. There are two ways to treat anxiety: anxiety pills and certain types of psychotherapy. Psychotherapy is generally used along with anxiety pills to treat anxiety. By using a combination of pills and psychotherapy, the results can increase your quality of life.
Types of Anxiety Pill
There are basically two types of anxiety pills: MAOIs or monoamine oxidase inhibitors and SSRIs or serotonin reuptake inhibitors. There are a couple of other types that are not used quite as often: benzodiazepines and beta-blockers
MAOIs are classified as an antidepressant but are often prescribed for anxiety disorders. These anxiety pills work by not allowing your body to break down your body’s monoamine neurotransmitters. This helps increase the levels of serotonin, melatonin and adrenaline, which helps with both depression and anxiety.
Certain research has shown that those who suffer from anxiety and depression also often have low levels of serotonin. Anxiety pills such as MAOIs help treat anxiety by increasing the levels of certain naturally occurring compounds in your body, which in turn helps level out the effects of anxiety and depression.
SSRIs specifically work with your body to increase the levels of serotonin. Serotonin is required to metabolize stress hormones. This basically means that your body needs certain levels of serotonin to get rid of the hormones that are produced by anxiety and stress. Low levels of serotonin have been shown to be present in those who suffer from anxiety and depression. Many pills contain SSRIs as a method of increasing the levels of serotonin in the body.
Anxiety pills usually do not have many, if any, side effects. For most anxiety sufferers, pills can help quite a bit. The effectiveness of anxiety pills will differ from person to person; this is why it is important to discuss treatment options with your doctor. You may have to try a couple of different varieties of anxiety pills before you find the right one for you specific condition.
Hopefully by working with your physician, you can find the right pills for your specific situation. Along with behavioral therapy, anxiety pills can be of great benefit to someone suffering from anxiety. Today there are better anxiety pills available than even five years ago. Working with your doctor of therapist to determine the best course of treatment is the first step to ridding yourself of the worst effects of anxiety.
By: Alien (Get FREE Anxiety Treatment)
About the Author:
Alien writes for anxiety attacks . He also writes for stress articles and mental health disorders
Cure Your Anxiety Now – Improve Your Anxiety Conditions Using Natural Methods
The most important thing you want to do if you want to cure your anxiety attacks effectively is to believe in the fact that anxiety reactions is just a series of reactions and emotions. Be acknowledged that there is no need to be scared while you feel panic. Just realize that anxiety attacks is only not comfortable and does not create any real harm to you.
If you develop this attitude this mentality will allow your body to stop anxiety reactions consciously and after that subconsciously.
One of the most effective routines I have learned and put into use to remove my anxiety reactions is the closely guarded method. By breathing the way I am going to describe when you are having anxiety attacks will allow your body to slowly but surely calm down and consequently the panic attacks attacks will stop. I will share with you how to remove anxiety reactions by using the breathing method I’ve created below.
Firstly, when you are experiencing panic attacks attacks, you have to inhale as deep as you can. Then hold your breath for as long as 5 to 12 seconds and exhale slowly but surely. By using this method will help a lot in eliminating your nervousness.
Curing anxiety with pills is not going to stop your anxiety attacks. Most of the time, you need to take the tablets in higher doses than your current doses of anxiety drugs in the future to stop the anxiety reactions that you have. Anxiety pills only contain the reactions, they are not effective in getting rid of anxiety. In Russia, a lot of the patients are not dealing with anxiety using pills and drug therapies. Instead, the doctors prefer them to concentrate on the mindset and lifestyle first. Without any medication, most of the anxiety patients are able to cure anxiety.
With that being said, I hope you can get rid of the reliance to medications when it comes to stopping anxiety. This might sound impossible in the early phase, but after you see a huge improvement in your anxiety conditions by using some natural methods to cure anxiety, you will be more convinced to drop the tablets.
Stress is one of the major triggering causes to anxiety conditions. With that being said it’s a very good advice for you to start controlling with stress first. By getting rid of stress, the anxiety attacks disorders will come about less and before long you are already effectively coping with your anxiety conditions without using any anxiety drugs!
There are a good number of techniques to remove the stress you’ve been accumulating inside your body. You can reduce and get rid of your worries by just taking up some interesting hobbies. It doesn’t have to be physical, although physical orientated activities happen to give better results for anxiety disorders patients. For me the best hobbies are basketball, football, martial arts and jogging. Now pick yours!
By: John Anderson (Download Natural Treatment for Anxiety Now!)
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Click Here To Learn More Info On How You Can Deal With Your Anxiety Naturally Now.
How to Cure Anxiety Attacks – Getting Over Your Anxiety
Anxiety attacks CAN be successfully treated and cured. However, this “cure” is not the typical pills or medicine that you can take. No medication or prescription drugs will truly “cure” anxiety attacks, they will do nothing but mask the symptoms and numb your pain. I am fairly sure such an option is not desirable.
Anxiety is a normal reaction to stress and other life factors, it needs to be there. However, there is a point at which it becomes too much, leading to what is known as “anxiety attacks”. Hence, the appropriate “cure” is to get rid of this excess anxiety.
In order to be “cured” of anxiety attacks, you must first recognize the root of the problem – fear. Have you ever wonder what it is like before you had anxiety attacks? What were your feelings then? Did you constantly fear that you will have heart attack? Or did you think that you will suffocate, faint or die?
This is the KEY to “curing” anxiety attacks. There’s nothing wrong with you physically now. Nothing has changed, your perfectly healthy as before. What has changed is your mentality. Somehow, along the way, your sub-conscious mind picked up these irrational fear. This is the problem!
Its not OK to keep believing that you will die from anxiety attacks. Its not OK have irrational fear of something which cannot harm you. Its up to you alone to stop these fears.
I can sit down here and ask you not to have these fears, but it won’t do any good if you don’t BELIEVE them. You need to prove to yourself that “Yes! Anxiety attacks cannot hurt me. They are just harmless fear, nothing to worry about!”
This is what it means to be “cured” of anxiety attacks. You don’t fear anxiety attacks anymore. If it hits you, so be it, if it doesn’t hits you, so be it, there’s nothing to worry about. Your no longer scared of returning to it, your not troubled if it happens.
So…forget those “miracle cures”. Make change to your thinking and be open to a positive outcome. REALLY believe that you might just get over your anxiety. You don’t have to depend on medication or expensive therapies. You can succeed as long as you believe!
By: Andrew Lim (Get FREE Anxiety Treatment)
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