Bonus Article - How To Stop A Panic Attack In 4 Steps!
Here's A Simple Trick To Control Panic Attacks And Manage The Symptoms Of Anxiety
When you feel the symptoms of a panic attack coming on there is a simple little trick to cause it to calm itself.
4 Step Panic Attack Trick Doing these 4 simple steps can quickly change the way you experience a panic attack. And it can be done in only a few of minutes, so give this a try.
Step 1. Notice Anytime that you are feeling anxious or experiencing panic attack symptoms, say to yourself "I notice that I am experiencing these symptoms", instead of saying "I feel these symptoms". Now even though this is only a small change in the wording, the effect that it has can be significant. By making this change you become more of an observer (being detached from the situation) rather than the victim who is trapped in the situation. This gives you some room to work.
Step 2. Allow The next step is to allow the panic attack and anxiety to manifest itself however it chooses. It is important that you don't try to fight back. Just let it do what it wants to do regardless of how long it goes on. You must let the waves of the panic attack grow and subside. The whole time keep reassuring yourself that as unpleasant as these sensations are they will not harm you. When you do this, the anxiety waves will subside quickly since you are doing absolutely nothing to make them stay, as opposed to forcing them away.
Step 3. Gratitude The final emotional step is to get yourself back to a more positive feeling. This is done by using gratitude. Try to imagine something in your life that you are grateful for. It doesn't matter if it is something great or simple. Just keep telling yourself (over and over) that you are grateful for this. You see, gratitude is something that has the power to change your state of mind. It will allow you to shift from the state of anxiety and panic to a considerably calmer one.
Step 4. Exercise I'm throwing this in as a physical step, and a very significant one. Exercise has been shown to combat and control panic attacks quite effectively. It is believed that this is the result of endorphins being released along with a reduced level of cortisol which is a hormone related to stress. Not only will this combat anxiety but it will increase the quality of your life overall.
Control Panic Attacks For Good
These simple steps can be of help to stop a panic attack, however to be free from panic attacks forever you have to cure the root of the problem.
Click Here to check out the Panic Away web site and to download the free Rapid Relief Audio. Their method does this quickly. It's time to end your panic attacks now.
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Bonus Article - How To Stop The Panic Loop
If You Manage The Panic Loop, You Can Control Panic Attacks
Many of the people who come to me have gone through years of unsuccessful treatments for ending panic attacks. They have tried everything available from traditional talk therapy and medications to alternative treatments like hypnotherapy and NLP. Take for example the common problem of panic attacks. Why is it that most therapies do not achieve lasting results? The reason these treatments do not get the desired lasting results is because they do not teach the person to short-circuit the panic loop and end the fear of fear. Instead they teach coping strategies that fail to address the core problem. Take a look at how panic attacks usually manifest:
Stage 1 - Bodily Sensations -
Almost everyone's first panic attack is triggered by an unusual bodily sensation. Anxiety related bodily sensations usually arise out of the blue and trigger intense confusion and fear. Common bodily sensations people report are a pounding heart, tightness of chest or throat, shortness of breath, a dizzy spell, and pins and needles. Whatever the sensation, it is alarming and you react with fear as you dread something bad is about to happen to your body. You might wonder, "is this a heart attack?"
Stage 2 - Panic Attack -
If you continue to overreact with fear and confusion to the sensations you feel, your body's fight or flight response mechanism is switched on. This is the biological mechanism that is designed to keep you safe from real threats like being chased by a lion. It is the mixture of this biological mechanism with your not knowing what is happening to you, that triggers a FULL BLOWN panic attack.
Stage 3 - High Anxiety -
Eventually the waves of panic subside once the fight or flight response deactivates. The problem is, you still feel totally freaked out by what just happened and very much on edge because of all the chemicals that were released during the panic attack. This feeling of sensitization and general anxiety can last for hours after a panic attack.
Stage 4 - Fear Of Fear -
It is now the fear of another panic attack (fear of fear) that keeps you trapped in an anxious state of mind. You think avoidance is the best way to prevent further panic attacks, and that leads you to avoid situations or places that might trigger another episode. Because you are constantly on the look out for the next panic attack, your body stays anxious and sensitized. This tension creates, yes you guessed it, more anxious bodily sensations, looping you back to stage 1. The panic loop is now established.
You can see from the above example how one incident of a panic attack can trap a person into a continuous loop of panic and anxiety (sometime referred to as a positive feedback loop). This loop can last weeks or years, depending on the help a person receives. What you need to do is develop the ability to stop fearing the potential of a future panic attack.
Click Here to check out the Panic Away web site and to download the free Rapid Relief Audio. Their method does this quickly. It's time to end your panic attacks now.
Bonus Article - The 4-7-8 Breathing Technique To Stop A Panic Attack
If You Manage Your Breathing, This Can Help Control Panic Attacks And Manage Anxiety Symptoms
Most people never give a second thought to the importance of how they are breathing and the incredible impact that it can have on their mental and physical health. And this is especially true with regards to anxiety and stress. When the panic attack begins, most individuals will choose "flight", and will begin to search for the fastest way to escape from this perceived "danger zone". This usually takes the form of simply leaving the store or bank and calmly going outside. If the individual feels that exiting the situation will result in feelings of embarrassment, this can easily cause the level of anxiety to get even worse. An example would be if you were at work or in a classroom setting. If you were to start experiencing the symptoms of a panic attack you may feel the need to just "deal with it" and continue on with whatever it was that you were doing. You can see how such a situation would make it almost impossible to concentrate on your job responsibilities. Many people that experience anxiety in these situations believe that tv screens, computer monitors, or other sources of artificial light may play a significant roll in causing the initial panic attack, or in making it worse. This seems especially true if the person is sleep deprived or under a great deal of stress. However, in most instances the perceived threat or danger is not real and therefore the brain cannot find it. When this occurs the person's mind stops searching its surroundings and looks inward and starts to engage in self-talk (making itself believe the worst case scenario). It will start to imagine potential medical emergencies and cause the individual to start believing that they may be suffering from a potentially deadly condition, In other words, you feel that you are dying. Anything from a heart attack to a brain tumor. It sounds silly, I know, but if you've ever had a panic attack you know what I'm describing.
Why is this so important (you may ask)? It's because the brain gives special attention to the signals it gets from the respiratory system, since breathing can mean the difference between life or death. When you change the way that you breathe, you alter the way that your autonomic nervous system operates. Certain types of breathing (such as rapid breathing) can activate the sympathetic nervous system and put it into the "fight or flight mode", which can bring on the symptoms of a panic attack. The good news is that certain slow breathing techniques can help to bring the adrenaline (epinephrine) levels back down to baseline levels and cause the parasympathetic nervous system to "counter balance" the overly excited state. This will slow the heart rate, and tell the brain to relax so it can start to release hormones in their proper proportions.
A breathing technique that can really help to relax you is called the 4-7-8 breathing technique. Using this technique has the added benefit of easing the symptoms of a panic attack. This technique, taught by Harvard trained Dr Andrew Weil, should be done twice per day (or more in the event of a panic attack). The reason that it is so effective is that it mimics the effects of meditation and yoga and the calming effect that they have on the body and mind. Doing this exercise is extremely easy and can be done anywhere at anytime. Just sit upright with your back perfectly straight and do the following:
1. Start by exhaling totally through your mouth. When you do this it should make a "whooshing" sound.
2. Then, while keeping your mouth closed, inhale through your nose (quietly) while counting to 4 in your head.
3. Then hold that breath for 7 seconds.
4. For a count of 8, exhale totally through you mouth (again it should make a whooshing sound)
5. This is considered as one breath. So start the inhaling (step 2) and go through this cycle 3 more times.
Use the stomach (or diaphragm) instead of the chest for breathing. This is known as diaphragmatic breathing. The inhaling should always be quiet and the exhaling should make a sound. The most important part is that the exhaling takes twice as long as the inhaling. Focusing on breathing this way can be a distraction from fearful or stressful thoughts. This can allow you to calm down and be able to focus. Plus the extra oxygen can have a very relaxing effect on both the body and mind.
Although breathing techniques are helpful, to be free from panic attacks forever you need to Click Here to check out the Panic Away web site and to download the free Rapid Relief Audio. Their method does this quickly. It's time to end your panic attacks now.
Pathophysiology - (how symptoms happen)
So then, why does this happen when there seems to be no real danger? The answer is that we seem to fear the symptoms. When you have these physical sensations it is common to panic, right? These sensations can initially form through many different ways. They may begin because of some underlying stress which increases the amount of adrenaline (epinephrine) in the body along with other stress related hormones, which may result in the physical sensations that the sufferer will believe is the root of their panic attacks. But here's where the problem is. You see, the higher levels of adrenaline in the human body can remain at a heightened level well after the actual stress event has ended. This will usually start the chain reaction of symptoms (described earlier), in particular, increased heart rate followed by hyperventilation (with all of its associated problems).
The high levels of adrenaline also cause secondary problems: vasoconstriction (reducing blood flow to the brain) and blood sugar being drawn from the brain, resulting in lightheadedness and derealization.
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