Panic Attacks Prevention

Posts Tagged ‘stopping panic attacks’

Enduring a panic attack is no joke.  Whether you are the one experiencing an attack, or you are watching a friend or family member battle this problem, you know the mental, physical, and emotional pain that is involved.  While reducing and removing attacks will not happen automatically, there are several things you can do to minimize their severity.  Over time, you will have a better chance of beating this problem.  Below are some ways to get rid of panic attacks.

One of the most important moves you can make when you experience frequent panic attacks is to meet with a doctor and get a precise diagnosis.  Once you know exactly what you are dealing with, you will be better equipped to stopping all your panic attacks.  Your doctor can help you decide on what the best treatment plan will be for you, whether it be medication, therapy, or a little of both.

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A person who has a panic attack experiences a huge amount of unsubstantiated fear that lasts for about thirty minutes or less.  This anxiety can not only leave scars on the person who experiences it, but is accompanied by many physical symptoms.  These signs can include, but aren’t limited to: queasiness, numbness, fast heartbeat, irrational fear of death, and trouble breathing.

Medication is usually reserved for people who suffer from continual bouts of panic in the form of a disorder.  It is also typically used in conjunction with another form of therapy.  Drugs that eliminate the anxiety that causes a lot of the symptoms of panic attacks, like Benzodiazepines or psycho-stimulants (antidepressants), are often used to battle panic in the worst cases.

Even more common than medications are the uses of cognitive behavioral therapy and exposure therapy.  In the cognitive behavioral therapy, you have to examine the way you think and remove any habits you may have that provokes or continues your panic attacks.  In exposure therapy, you must come face to face with your fears until you can keep a handle on your panic.

In addition to therapy and medicine, adjustments to the way you lead your everyday life can help you eliminate panic attacks.  For example, keeping away from caffeine and stimulants that can build up your anxiety levels will help you remain calmer and more relaxed.  Smoking is also considered to be a stimulant and should be avoided if possible.

It is important to consider all your treatment options.  Once you know that you are having panic attacks, your doctor will be able to give you even more tips on lifestyle changes that will help you discontinue panic attacks.  With a little determination and knowledge of where to start, you will be able to get rid of your panic attacks.

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When it comes to panic attacks, knowledge is the best prevention you can have at stopping panic attacks.  The more you know about panic attacks and how they affect your body, the better you can understand how to best avoid an attack from happening to you.  The knowledge of how your body will react will decrease the fear and anxiety that can come from thinking you are having a heart attack, or that you are going insane.  Although a panic attack might be a hereditary problem in your family, there are still things that you can do to prevent or reduce the effects of a these attacks.

First, panic attacks can sometimes, but not always, be a reaction to a specific fear that you have.  Hiding in a hole and never re-surfacing is not preventative measure; doing this can actually give you even more stress and result in a more serious panic disorder.  You never want to let the fear you feel determine your life, and you know that you have a problem if you can’t function the way you used to because you are afraid of having another attack.

Next, look for help that explains the “whys” behind the suggestions.  If you know why something needs to happen, you’ll make a greater effort to do it.  For example, if you know that the sudden increase in fear you experience during a panic attack can cause hyperventilation— and that hyperventilation is ultimately what makes you feel dizzy, numb, and have chest pains— you will realize why it is important to know how to breathe during an attack.

This brings up the next way to prevent full-blown attacks: practice some deep breathing techniques.  There are many methods of breathing out there under that can help calm an individual during stressful situations.  If deep breathing methods can help a woman get through labor, there’s no reason to count it out for dealing with a panic attack.  A slow, steady breathing pattern at the onset of an attack will allow you to focus, stay calm, and deter the physical symptoms that can result from hyperventilating.

Along the same line of thought, keep away a major panic attacks by learning ways to relax your body.  This can be done with muscle relaxation techniques, where you allow your entire body to loosen up and release built-up tension.  You can also go the route of yoga or meditation, as these are extremely useful ways to get the same result of deep breathing.  With a relaxed, calm body, you will be less likely to have an attack.

Finally, keep away from caffeine, cigarettes, weight loss supplements, and other stimulants like some cold medicines.  These can increase the level of anxiety you feel and trigger an attack.  Sometimes other medicines can also contribute to panic attacks, so it’s a good idea to know what the side-effects are and talk to your doctor about whether or not switching from such a medication is an option for you.

There are many things that you can do to prevent panic attacks, yes, stopping panic attacks is possible.  Know your body, practice techniques that will keep you calm, focus on ways to help yourself that will produce results, and steer clear of things that increase your risk of having attacks in the first place.  Hopefully these suggestions will give you a good foundation to stay healthy and panic-free.

Stopping panic attacks is hard but they can be overcome.  Every year over six million people suffer from panic disorders and commonly experience panic attacks.  The signs and symptoms of a panic attack are sometimes mistaken for heart attacks.  Since it can be difficult to know exactly what’s going on with your body, here is a run-down of what you can expect to feel during a panic attack.

According to the Anxiety Disorder Association of America, women are twice as susceptible to suffer from panic attacks than men.  The attack is also more prone to occur in young adults.  Unless they have had several panic attacks before, it isn’t likely that a person will have their first attack when they are middle aged.

Just like any illness, panic attacks will affect individuals differently.  Generally, however, these experiences will take less than a half-hour from start to finish.  An attack can occur while you are under stress or even when you are snoozing on your couch.  There may or may not be something that happens to instigate an episode.

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Basically what is happening in your body when you have a panic attack is the following.  The affected individual tries to protect him or herself from a harm that may not even exist, and in the process their body produces an overflow of adrenaline.  This sudden, anxious state can cause the person to inhale air with unhealthy speed, which results in hyperventilation.  As a person begins to hyperventilate, they have a very physical reaction.

The victim of a panic attack will simultaneously undergo four of these symptoms or more: excessive perspiration, and involuntary muscle movements like shaking; they may have abnormal heart rhythms, an irrational fear of dying or becoming insane, and may feel like vomiting.  Often times a person can have numbness in their extremities.  This symptom, along with a tightening in their chest, can lead them to believe they are having a heart attack.  Again, stopping panic attacks is possible.

These feelings can affect peoples’ lives in a way that makes it difficult for them to do normal, everyday tasks.  A person who suffers from frequent panic attacks may avoid situations that they think will provoke an attack, like going on outings to public places or operating a motor vehicle.  The worst thing you can do if you find yourself in this situation is to “try to live with” the pain and agony you feel.  You do not have to suffer in silence.

Hopefully you’ll never have to experience a panic attack, but if you are a loved one ends up having this issue, know what’s going on with your body and get the help you need.  Getting direction to overcome this problem is a much better solution than pretending it will just go away on its own.

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