You have likely arrived at this page because you want to stop panic attacks because you are suffering from panic disorder? Panic disorder is a terrible affliction that causes the sufferer to believe they are at threat from some unperceived agent. The result can be full blown panic attacks. Because the initial onset can seem very sudden, sufferers often do not spot the symptoms until it is too late. An important step on the road to recovery in order to stop panic attacks is to learn to spot the early stages.
Stop Panic Attacks by Recognizing Onset
At first you may feel just a sense of unease or anxiety. Some describe themselves as being on edge or shaky inside. You may start to sweat and breathe too fast and this alone can trigger a full panic attack because your body is starting to produce physical symptoms that indicate it is under threat.
To stop panic attacks, you need to learn to recognize the early symptoms before it progresses too far. This isn’t easy because at first you may feel absolutely terrified. The important thing to do is to remember that nearly all your symptoms are due to you breathing too fast, so the first thing you want to do to stop panic attacks in their tracks is get your breathing under control.
Control your Breathing to Stop Panic Attacks
You can use a paper bag to breath in to, but this isn’t always practical to carry around. Instead, try a quick breathing technique that is very effective in treating people with all sorts of anxiety and panic disorders – you can use this effective techniques to stop panic attacks when they begin: First, close your eyes or focus on a specific object and breathe slowly in through your nose and out through your mouth. This will seem hard at first, so do not be disappointed if in your first few attempts you do not stop the attack completely. The important thing it to keep practising this method until you find it easy to use. You can try this at any time, even when you are not having an attack. Try for at least ten breaths in and out without any thoughts going through your mind. Once you can do this and see the calming effect it has on your body it will be easier to use when you get the first signs of a panic attack… and you can stop panic attacks very effectively with this method.
You can also try alternative treatments. One very popular herbal remedy is Bach’s Rescue Remedy. This is a combination of essential flower essences all designed specifically for calming irrational fears and thoughts. Because it is natural there are no side effects and it is easy to carry around in your purse or pocket in case of an emergency. Bach’s Rescue can be a great weapon in your arsenal as it can often stop panic attacks in its tracks.
So you want to stop panic attacks? Do you experience chest pains, dizzy spells, and shortness of breath regularly? Does your head pound most excruciatingly? Has the tightness in your chest convinced you you’re having a heart attack?
Long hours at work, extensive commutes, a pile of unpaid bills that has grown sky high, the physical and emotional demands of raising a family in the city all contribute to the increasing frequency of panic attacks and more people than ever are now looking for ways to stop panic attacks. But don’t raid the nearest drugstore for chill pills just yet. You don’t need to medicate to stop panic attacks and regain control of your life. Here are some of the things you can do to manage your condition and control your symptoms.
Ways to Stop Panic Attacks Without Medication
1. Try Relaxation Techniques – Relaxation techniques increase your awareness of your own body. At the same time, you will learn to refocus your attention on anything that calms you. There are many types of relaxation techniques, among them visualization and muscle relaxation. Relaxation is a great way to stop panic attacks.
Visualization – In this technique, you go on a visual journey that calms and soothes you. Use as many of your senses as you can, including sound, touch, and smell. For instance, if you imagine yourself drinking pina colada by the beach, focus on how blue the sky looks, how cold the water is, how hot the sand feels, and how salty the water smells.
Muscle relaxation - In this technique, you work on tensing and then relaxing the different muscle groups slowly. Tense the muscles for 5 seconds or so, relax for half a minute, and then repeat what you just did. Start with your toes, and then work your way up to your head.
Remember that relaxation techniques take time and practice. If they don’t stop panic attacks immediately, be patient. You are most likely not doing it right so work at it some more. The more frequently you do it, the better you will get at it.
2. Exercise Daily – Did you know that exercise is an excellent stress reducer? It improves your mood and keeps you healthy. Come up with a regular routine that you won’t have trouble sticking to, and work out regularly—daily, if you have the time for it. Start out slowly, and then gradually increase the intensity and frequency of your exercise to stop panic attacks from happening.
3. Eat Right – What you put in your mouth affects your moods, not just your health. Avoid processed foods and anything fatty or sugary. Don’t forget to include foods rich in B vitamins and omega-3 fatty acids in your diet. Help yourself to generous servings of lentils, lean meats, whole grains, vegetables, fruits, and soy, too. These help the brain make more serotonin, a chemical which induces relaxation, which can stop panic attacks.
4. Avoid Stressors – Most panic attacks are caused by stress, so learn to manage your stress levels better to stop panic attacks. What were you doing the last time you had a panic attack? Were you typing out a report? Arguing with a client over the phone? Going over the bills? Identify the activities that stress you out, and either learn to cope with them better or avoid them altogether. It might help if you keep a journal. Jot down the date when you had your last panic attack, what triggered it, and what you did to ease the pain of the attack.
5. Avoid Stimulants - A cigarette or a cup of coffee may seem like an excellent way to take the sting out of your panic attack, but the truth is that they don’t help at all. If anything, they add to your physical stress. This is because stimulants like nicotine and caffeine make you more excitable—something you shouldn’t be if you have panic attack symptoms and you want to stop panic attacks.
6. Get Sufficient Sleep – Ever tried going with little sleep or none at all, and then showing up for work the next day? Chances are, you spent the next day cranky, ready to fly off the handle at the slightest provocation. Keep your stress levels down by getting as much sleep as you can. Your body will thank you for it.
Ready to Stop Panic Attacks?
Panic attacks can take a huge toll on your physical and emotional health. But, don’t be so quick to pop pills. You don’t have to medicate to stop your panic attacks. By keeping stress levels down, avoiding stimulants, eating, sleeping, and exercising right, and practicing relaxation techniques, you can regain the control that your first panic attack took away from you. Work closely with your doctor to devise a specific pan for you so that you can stop panic attacks without over-relying on medications.
Are you taking medication to stop panic attacks? Make today the day you put yourself on the road to becoming medication free… It is important that you NEVER stop taking prescription medication without permission from your doctor or healthcare professional. You should work with your doctor to construct plan to stop panic attacks without medication by slowly reducing your reliance over time, in close collobaration with your doctor. Otherwise, you just might find yourself saddled with an addiction which, like Natalie’s, started out quite innocently.
When the mom of two started having panic attacks, she made a mad dash for the E.R, convinced she was having a heart attack. Her doctor prescribed a common anxiety medication: Valium. Valium worked. It calmed Natalie quickly and she was able to stop panic attacks — but it also got her hooked.
For 44-year-old Carl, showing up for work at the advertising agency he runs is bearable only because he has Xanax. Crazy deadlines, highly demanding clients, and never-ending staffing woes keep his stress level at an all-time high. He copes by popping a Xanax or two every time he feels the tell-tale signs of a panic attack coming on and by doing this he is able to stop panic attacks.
What do Natalie and Carl have in common aside from an addiction to benzodiazepines?
They’re both excellent examples of why it’s best to stop panic attacks without resorting to medication!
Unfortunately, they’re not the only ones. According to the Drug Enforcement Administration, roughly 6 million Americans suffered prescription pill addiction in 2009. Imagine what the figure must be today.
Now, you’re probably thinking, “What’s so bad about being hooked to your medication? If it stops panic attacks, then it’s a good thing, right?” WRONG. It’s never a good idea to pop a pill each time you go through a panic attack. Here’s why.
1. It’s Addictive – Studies show that as many as 50% of the patients with Valium prescriptions for at least six months become physically dependent on the drug even if it is effective and stops panic attacks…
2. It’s Effective Only in the Short Term – Do you know that benzodiazepines like Valium and Xanax can stop being effective after several weeks or months of regular use? They lose their efficacy because the longer you use them, the more your body develops tolerance to these drugs.
In separate statements, the Royal College of Psychiatrists in the UK and the Committee on Safety of Medicines pointed out that benzodiazepines should never be used long term. They should only be taken for 2 to 4 weeks, tops.
3. It Comes With Side Effects – On the face of it, the side effects don’t seem so bad. Fatigue, constant drowsiness, mental confusion, coordination problems—it’s not really impossible to put up with these, right? But here’s worse news: withdrawal symptoms are much worse. If you’ve been medicating for some time and then you stop, expect to suffer fever, anxiety, headache, insomnia, dizziness, psychosis, and even seizures! It may stop panic attacks, but can introduce a whole host of other issues.
4. It’s expensive – Online, 90 tablets of 2mg Xanas go for $309. How long can you keep on forking over this cash to support your pill habit?
5. It Does Not Really Solve the Problem – Here’s how panic attack medications work to stop panic attacks: they either interrupt your brain as it interprets the panic signals it’s receiving, or they block these signals themselves! In other words, these medications make you panic-free by making you incapable of feeling panic—for a few hours or so, anyway. But here’s the thing: thinking you’re panic-free and actually being panic-free are two different things.
Stop Panic Attacks by Treating the Underlying Cause
Panic attacks have an underlying cause. Unless you go to the root of the problem and remedy that, you can take all the medications in the world and still get nowhere, health-wise.
Yes, you can stop panic attacks—but no, the answer is not necessarily inside a capsule. To get rid of panic attacks for good, go to the root of the problem. What causes each attack? When? Find out what triggers your attacks to begin with, and then learn how you can avoid these triggers. Keep in mind that the only sustainable way to stop panic attacks is to do so drug-free, so work with your doctor to put together a personal plan for you so that you can stop panic attacks without unduly relying on prescription medications.
Panic attacks are not easy to deal with. These attacks can prevent you from enjoying even simple activities, such as being outdoors or hanging out with your friends. You can use the information provided below to learn how to better control your panic.
If you suffer from frequent panic attacks, you must be sure to get an adequate amount of sleep each night. If you do not get enough sleep you increase your chance of getting an attack. It will also keep you from thinking clearly and coping properly if you happen to go through an attack. It is important to sleep at least eight hours every night.
Music can be a good solution if you are experiencing a panic attack. It helps to calm you. Focusing on the lyrics of calm, soothing music in a quiet environment can really help. Allowing yourself to become distracted with the music, can help calm you down and keep your symptoms at bay.
You can attend a support group with other panic attack sufferers. This can help you see what others do to deal with their problem, and it provides you with a chance to vent to others who you can trust to understand.
You can reduce the impact of your panic attacks by mastering relaxation and breathing techniques. Developing the ability to breathe openly and in a calm state gives you the ability to wrestle control over panic attacks that might pop up down the road.
Coping with a panic attack is possible if you are able to get a grip on how rapidly you are breathing. By controlling your breathing, you can actually reduce the severity of the panic attack. Try to take deep, even breaths.
It is very hard to deal with your anxiety issues if you feel as if you are alone. Create a support network of friends and family to help you work through your panic attacks and moments of high anxiety. That is why having friends is so important.
As the fear of a panic attack begins to overtake you, think about whether or not there is something around you that should be causing you to feel that way. Remember that you are not in any physical danger. Most likely the answer to those questions is no, so you can relax and allow the fear to leave your body.
There are a variety of techniques for eliminating or reducing panic attacks. Negative feelings are an element of your panic disorder, so try to stay positive. You can accomplish the work that is required. The effort that it takes to gain control over your attacks is worth it because your peace of mind is priceless.
More and more people are starting to suffer from panic attacks, a common symptom of anxiety disorders, which can cause extreme apprehension, fear, and anguish in those who are afflicted by this problem. More and more people are experiencing a need to consult doctors and other medical professionals to manage their feelings of panic. There are some tips listed below that you can use when trying to treat your own panic attacks.
Make sure that you get enough sleep when you suffer from panic attacks. When you aren’t sleeping properly, you are more likely to suffer an attack, and less likely to handle it well. Allow yourself to get a full eight hours of sleep nightly.
It is likely that there is a support group for panic attack sufferers in your area, so look online for one near you. These types of groups offer support, advice, encouragement, and an outlet for conversation. They can be invaluable resources.
Can you ever think of a time when you were kept in the grip of a never-ending panic attack? You are in control of your body and emotions!
Keep calming thoughts and positive dialogue going within yourself when having a panic attack. Remember that this is only temporary. Reinforce the idea that you are in control.
Remember that you have been through it before, and nothing bad happened. Relax, and try to think pleasant thoughts.
Schedule your time to the most minute details, like brushing your teeth and fixing your hair. You can estimate the length of time each task will take and figure it up on your schedule. By scheduling your day, you prepare your mind to transition smoothly from one activity to another without unneeded stress.
A lot of people are able to control panic attacks by knowing their feelings. For example, at the onset of an attack, you should focus your thoughts and energy on reminding yourself that you are safe from harm – even if anxiety leads you to believe otherwise. Memorize a positive quote and recite in repeatedly whenever an attack occurs.
Try meditating and deep breathing to help reduce anxiety. Take a series of deep, full breaths, counting each time you inhale and exhale. Continue until you have done 10 repetitions. Doing this brings much needed oxygen to the brain, but also allows your mind to focus on more than just the negative, anxious feelings.
Learn to accept your feelings when you feel stressed, even if they seem negative. Your feelings cannot hurt you and possibly can be a way to learning the root causes of your anxiety. Do your best to analyze your feelings to get a better idea of what your problem is.
After reading this article it has surely become clear to you why so many methods are used to treat panic attacks. There are various factors with each sufferer of panic attacks. If you follow the tips in this article, you may be able to find relief from your panic attacks.
Panic attacks are all too common in today’s world. If you’re one of the ones suffering, you should read the below article to discover tips that will help you eliminate these terrible attacks from your life. You have the power to control your panic attacks and live a relaxed life. Take advantage of as many of these tips as you can to start regaining control of your life today.
If you start to experience a panic attack, put on some relaxing music. Listen closely to the lyrics. If the song is calm and peaceful, you’re sure to find something in it to inspire you. Keeping your mind on the music, rather than your feelings of anxiety, will allow your body to feel relaxed and let go of the panic.
An excellent method of getting over a panic attack quickly is to take control over your actions when an attack occurs. Battling back against the fear is the greatest way to beat it for good.
A basic step to stopping your panic attack is realizing how you are breathing and what it is doing to you. If your breathing it rapid, you can exercise control over the attack through slowing it down. It is important to try to control your breathing when you are having a panic attack because it can help to cut back on the intensity of the attack. A good way to get control of a panic attack is to take some deep breaths.
When you feel the grip of fear during a panic attack, ask if there is anything to truly be scared of in your environment. Is somebody actually trying to cause your harm? Probably, the answer is no. Just relax and let go of the fear.
If you are worried that you will get a panic attack, focus on something else. Focus on something mundane, like wallpaper colors or a difficult riddle. Do anything and everything you can to keep your mind busy so it can’t panic. This can help you avoid an extreme attack, so that you can feel better.
When you’re fighting against panic attacks, the first thing you want to do is make a list of everything that happens when you have one. If you are aware of the warning signs, then you will be forewarned when a panic attack is accumulating and ready to strike. This knowledge is a major component in your fight back arsenal.
Here are some tips on how you can make them work for you. You have the right to enjoy a life that is totally panic free. Use these tips to find out where your stress comes from and reduce your stress that leads to panic attacks.