What Causes Panic Attacks?

Phobias or Fears

If you have a fear or phobia, this will increase your chance of suffering from a panic attack when find yourself in fearful situation. For instance, if you suffer from a fear of elevators then you are more likely to experience a panic attack when you are faced with using an elevator.

Social Events

A lot of people find themselves frightened by social events. For instance, if you are at a party and don’t know anyone, this can bring on a panic attack.

Public Speaking

It’s estimated that more people are frightened of public speaking than they are of death. Being asked to speak in front of an audience can be nerve wracking and has been known to bring on a panic attack.

Crowds

Big crowds can be a source of panic attacks. Even more so if the space containing the crowd is enclosed or otherwise claustrophobic. This means that panic attacks can be brought on by seemingly innocent events like using a bus or the subway or even using a shopping mall on a busy day.

Enclosed Spaces

At its worst, fear of enclosed spaces can develop into claustrophobia. But for some people, a panic attack can be brought on by an enclosed space such as a narrow hallway, entering an elevator (glass sided elevators could bring on a fear of heights as well) or using a tunnel. The panic attack can be triggered because you feel that you could be trapped in the enclosed space.

Substance Abuse

Drugs and alcohol can bring on panic attacks. Some drugs can cause irrational fears or thoughts. Alcohol is a known depressant. Caffeine is a stimulant that we accept in today’s society. Any or all of these factors can, in certain circumstances, bring on a panic attack.

Depression and Anxiety

The altered states that are associated with depression or anxiety can be enough to bring on a panic attack in certain people. Often there is a feeling of overwhelm associated with anxiety or depression. This can then cause you to start to panic as the loss of control starts to become apparent. These conditions also bring with them an emotional state that is more sensitive than usual, again making the likelihood of a panic attack higher.

Deaths, Divorces, Moving House

Any of these major life events can be traumatic. A panic attack can be the easiest way for someone to deal with the pressure caused by the loss of a close relative or family member. Divorce introduces lots of new triggers into people’s lives. Moving house is stressful in many different ways and has been known to trigger attacks of panic in people.

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Written by admin on March 31st, 2009 with no comments.
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Anxiety and Panic Attacks - Stop the Pain

I don’t know many things that are worse than waking up in the middle of the night with a panic attack. They come and go but when you are suffering from them sometimes you wonder if they are really ever going to subside. I have been the victim of very lengthy panic attacks that left me unable to function at all, basically leaving me on the floor until it passed. But the fact is that it did pass, but the anxious feeling, the anticipation of when that next panic attack would strike was always in the back of my mind.

For someone that has never felt the pain or anxiety and panic attacks it is difficult to describe both how they feel and the profound effect that they can have on every aspect of your life. They keep you from enjoying simple things that many people enjoy out of fear of triggering another round of anxiety. Panic attacks strike at random, when you are or are not expecting them and they leave you drained and ready for relief. So what can be done to help fix the anxiety and panic attacks?

One thing that I found very beneficial in my quest to snuff out panic and anxiety attacks was reading other people’s success stories. It was so helpful to be able to see that others were able to overcome their own panic attacks, and it held out hope to me that mine would some day be ancient history, once I got them under control.

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Written by admin on March 30th, 2009 with no comments.
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Anxiety Panic Attacks - Stopping The Attacks Before They Start

For those of the many people who have suffered from anxiety, they know that anxiety hurts. If you are one of those many who suffer from this condition, you know first hand that this statement is true.

It’s no wonder so many people are at the brink of doing just about anything to rid themselves of the pain of panic attacks. This conditions can keep you from enjoying life and all the pleasures that life has to offer if you let it become uncontrollable.

Preventing them from starting in the first place is the best way to rid yourself of anxiety and panic attacks. These problems do not just surface out of nowhere. They are rooted from experiences that we live and think about day in and day out.

For example, before the anxiety or panic arises, try this exercise to help prevent an attack from happening. Take 5 minutes of your day and devote it only to you. Take a comfortable seat and rest your hands in your lap. Till the count of five relax and inhale deeply and slowly. Hold it in. Now, slowly and gently exhale till the count of five.

Practice taking these long, gentle breaths 4-5 times in a row. Focus on the sounds and sensations of your steady breath entering and leaving your body.

Once you have mastered your breathing technique, think of a situation in your life that causes anxiety or panic for you. When the thought enters your head and you feel the anxiety build up, tell yourself that you can handle it and move on. It may take repeating it over and over until you notice that there is zero anxiety. It will work if you believe in yourself and believe it will work.

Lets be clear about one thing, the purpose of this exercise is to keep yourself calm through thoughts that normally would stress you. Try to keep a positive head and do not dwell on the situation itself, but on overcoming the situation.

Believing that every time you come across this situation or a new one similar to it you will live through it without anxiety or panic attacks. Remember to just stay calm and relaxed and feel acceptance of the matter.

Lets examine what acceptance means. Can you feel acceptance? Yes, you can! You feel acceptance when you are in a peaceful state, devoid of struggle, based in the here and now. Being in a state of acceptance, you do not think of the future or the past. You are in the moment, completely present.

When you are in a state of acceptance, you can not resist the thing that makes you anxious. You are so in tuned to the fact that it is there and you do not care. Instead of striving to change the situation, you simply allow yourself to exist and you allow the situation to exist, and let it go. Not fighting it will allow it to go away. And, letting it go away will result in sending your anxiety panic attacks away as well.

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Written by admin on March 29th, 2009 with no comments.
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How to Stop Panic Attacks

I suffered from panic attacks for many years, until I finally came across a few tips that actually WORKED, and it?s been two years since I had an ?episode?. I hope these tips help you?

Tip 1- Breathe deeply, and breathe slowly-

Breathe into the diaphragm instead of the chest-tricky to begin with but easy enough with practice. There are various techniques like this shown in lots of ?How to Stop Panic Attacks? books, also teachings of Yoga and singing. Breathe in through your nose, concentrating on pushing the oxygen down into your abdominal area, and then slowly pushing it back out through your mouth. The concentration on the breathing will also aid you by removing your mind from the panic itself.

Tip 2- Positive Thinking/Subtle Changes to your internal attitudes-

The idea is not how to stop panic attacks, but how to avoid them. These are very easy to overlook but in my own experiences proved invaluable. Gentle, insistent repeated phrases internally do wonders for the psychological impact of a panic attack, and as you get more familiar with it you may be able to defuse them altogether. Say them to yourselft I?m getting stressed out, I?m going up from 1 to 2,? and continue with (either in your head or under your breath, whichever makes you prefer) as you feel an attack starting. Phrases such as ?It?s okay,? ?I?m alright? ?These feelings are not rational and they will be gone soon,? and ?These feelings I?m experiencing are not healthy, rational feelings, so I?m going to think about something healthy and more pleasant instead.? Autosuggestion techniques like these proved wondrous for me.

Tip 3- Give the attack a rating as it happens

For example: ?Okay I was feeling great bu it as things progress. Keep these measures between 1 and 10, because then you are saying to your subconscious: ?10 is the peak, so as soon as 10 comes I can start to feel better.? Categorizing and setting parameters in this fashion is a subconscious way of limiting the effect that an attack can have, and it also helps by making us understand the process of the attack. We must learn to understand panic attacks before we can learn how to stop panic attacks!

Tip 4- Distract yourself-

This worked wonders for me and hopefully for you too. You can learn to defuse an approaching attack by distracting your brain into other activities instead. For example my favourite thing to do is to sing, I just love to sing when I?m around the house on my own, so when I felt an attack coming I would put my favourite songs on the stereo and sing along with them, quite often stopping the attack in its tracks. Not practical for every situation obviously, but distraction comes from any number of sources. Something that?s popular in lots of ?how to stop panic attacks? books is to make up little counting games to distract yourself if you are out in the world and feel an attack coming, for example counting the cars they see or keeping count of how many people they see of each hair color-there are even people that run through their multiplication tables to distract themselves. Plan for it before it happens and then be ready with your distraction.

Tip 5- Preventative measures-

The most effective method of how to stop panic attacks is prevent them from ever manifesting. There are various ways to improve your mindset and avoid the danger of an anxiety/panic attack altogether. The most obvious and effective of these for the average person are- Regular exercise-Increases endorphins (feel good chemical) in the brain, and burns up excess adrenaline (excess adrenalin can lead to stress/anxiety/panic attacks due to stimulating the brain into overactivity), Remove excess sugars and caffeine from your diet-again, these kinds of stimulants can induce overactivity in the brain, SLEEP. Your body needs restful unbroken sleep to maintain itself. Don?t deny it!

Tip 6- Relax!

That can sound like a bit of a cop out, ?how to stop panic attacks? Relax!? but I don?t mean veg out on the couch watching the tube, I mean consciously put yourself into a relaxative state as often as you can. This can easily be done: Lie or sit in a comfortable fashion, and close your eyes-don?t squeeze them closed just let them shut naturally.

Picture your body part by part, starting at your toes and working upwards. For each part imagine the stress/anxiety is washing out of it as you go. This is a good place to try the autosuggestion techniques mentioned earlier-tell yourself how relaxed you are beginning to feel as things progress. As you move from body part to body part, tighten the muscles there for a second or two before slowly relaxing them-this should really help you notice the tension draining. As you begin to feel more relaxed, imagine that you are in your favourite place or somewhere you have always wanted to be (lying on a Caribbean beach is popular!). After ten minutes in this state, work through the process backward to bring yourself back gradually from the hyper relaxed state.

A combination of these tips and techniques helped me make the difference I needed in my life and get rid of the panic attacks for good. I hope they can do the same for you!

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Written by admin on March 28th, 2009 with no comments.
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What are the Symptoms of Panic Attacks? - Cause and Cure

I don’t know about you but whenever I get a panic attack it seems as though they are never going to end. Of course they always do, but the problem is that they are so uncomfortable and uncontrollable that it becomes very difficult to rationalize what is going on. Sometimes the come in the middle of the night and you wake sweating and wondering if perhaps you are having a heart attack. Now that isn’t to say that you should simply brush these things off as a panic attack, if there is any doubt in your mind you should get yourself checked out as soon as possible to remove the possibility that it isn’t something physically wrong that could harm you.

There are also times when the panic and anxiety hit you like a wave. You feel it coming and although you try to head it off it just seems to come over you and completely overpower you. The symptoms of panic attacks can really vary from person to person and from incident to incident. For me they can involve heart palpitations and difficulty in breathing (this happens to me mostly during night panic attacks) clammy hands, hot flashes and a shaking like you would feel when your blood sugar is low.

Here is something that may help. The next time a wave of anxiety comes over you try riding on top of the wave instead of fighting against it. Sometimes the more you struggle the more it can overpower you. You may also find it helpful to read some success stories of those that have been able to overcome their anxiety.

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Written by admin on March 27th, 2009 with no comments.
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Anxiety and Panic Attacks - Stop the Pain

I don’t know many things that are worse than waking up in the middle of the night with a panic attack. They come and go but when you are suffering from them sometimes you wonder if they are really ever going to subside. I have been the victim of very lengthy panic attacks that left me unable to function at all, basically leaving me on the floor until it passed. But the fact is that it did pass, but the anxious feeling, the anticipation of when that next panic attack would strike was always in the back of my mind.

For someone that has never felt the pain or anxiety and panic attacks it is difficult to describe both how they feel and the profound effect that they can have on every aspect of your life. They keep you from enjoying simple things that many people enjoy out of fear of triggering another round of anxiety. Panic attacks strike at random, when you are or are not expecting them and they leave you drained and ready for relief. So what can be done to help fix the anxiety and panic attacks?

One thing that I found very beneficial in my quest to snuff out panic and anxiety attacks was reading other people’s success stories. It was so helpful to be able to see that others were able to overcome their own panic attacks, and it held out hope to me that mine would some day be ancient history, once I got them under control.

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Written by admin on March 25th, 2009 with no comments.
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Disability Help - How To Overcome Panic Attacks?

Panic attacks arise of anxiety disorder and can have a life-changing impact on a person. It not only leaves a person helplessly distressed but also makes one see oneself as a lesser individual. This plays havoc with one?s confidence and self-image. It has also seen that the person who undergoes panic attacks frequently tends to stay alone and does not even try to mix up with others, which depresses the person further.

During panic attacks the person starts panting as though he or she had run miles, has a severe headache and may vomit. These attacks must not be ignored, and if they are quite frequent, a competent specialist must be consulted immediately.

However, one need not worry because the condition is very much reversible. You are supposed to choose either the medication way or the natural alternatives to it.

The medication available these days has undergone tremendous change and offers a great deal more than the medication available a few years back. However, all the drugs are considered to have some kind of side effect. Besides, the relief they provide is most temporary. Even if you have settled for the medication way instead of the alternative natural therapy, do consult a doctor before you start medication because not all drugs suit everyone. Taking the wrong drug could be plainly dangerous.

So far as the alternative cures available are concerned, you have ample. One of them is relaxation therapy, which lays emphasis on controlled breathing. It works on the fact that controlled breathing helps one calm down and relieve stress and anxiety. Since the method uses no medicines, it has no side effects and can be leaned by anyone in a very short span of time.

Another well-known alternative natural therapy that works in most of the cases is Cognitive Behavioral Therapy. It works on the proven assumption that our active thoughts have the capability of changing our subconscious reactions and can, therefore, cure panic attacks, as they are one?s reaction to certain kind of situations.

Once a person learns to train the brain to block negative thoughts, panic attacks can be history in no time at all. This therapy, too, does not involve any drugs, which means it has no side effects.

Therefore, there is no reason for you to suffer from panic attacks any more. Choose the right cure and you are sure to say goodbye to the problem.

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Written by admin on March 24th, 2009 with no comments.
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Get Rid of Panic Attacks — Before They Start

Anxiety is painful. If you’re one of the many people who suffer from this condition, you know firsthand the truth of this statement. You may even be at the point where you’d do anything to get rid of panic attacks — and it’s no wonder. Uncontrollable anxiety and panic can stop you from being the person you want to be and keep you from enjoying all the pleasures that life has to offer.

The best way to get rid of panic attacks is to prevent them from starting in the first place. Anxiety doesn’t come out of nowhere. In fact, the anxiety attack that you experience has its roots in the way you live and think from day to day.

Here’s an easy exercise to help prevent an anxiety or panic attack before it arises. Pick a time when you have five minutes to yourself. Sit comfortably with your hands resting in your lap. Relax and breathe in deeply and gently for the count of five. Exhale slowly, easily, for the count of five. Repeat these long, gentle breaths 4-5 times. Concentrate on the sensation of the breath entering and leaving your body.

Next, bring to mind a situation that makes you somewhat anxious. Hold that thought lightly in your mind, and say to yourself, “I accept this as it is.”

Now, just to be clear, the purpose of this exercise is not to make you anxious thinking about the situation that bothers you. Instead, the purpose is to consciously create and experience a feeling of relaxation and acceptance.

Let’s look more closely at what this means. What does acceptance feel like? Acceptance is a peaceful condition, devoid of struggle, based in the here and now. When you are in a state of acceptance, you aren’t thinking about the future or the past. You are completely present, right this minute. In a state of acceptance, you are not resisting the thing that makes you anxious. You are not striving to change the situation. You simply allow yourself to exist, just as you are, and you allow the situation to exist, just the way it is.

Of course, accepting something doesn’t mean that you have to like it or approve of it. And you can certainly take action in the future to change the situation, if need be. Acceptance means that, just for right now, you do not struggle against the anxiety-producing situation. That’s all.

Continue to hold the thought of the troublesome situation in your mind. Spend 1-2 minutes breathing deeply and repeating to yourself the statement of acceptance, “I accept this as it is.” Then smile, get up, and go on with your day.

What does this process do for you? When you feel acceptance, you experience a powerful mental state of calm and focus. You cannot be extremely anxious and accepting at the same time. As you perform this technique, you are relieving the buildup of nervous tension in your body and your mind. You are teaching your brain and your body a new way to function. And the effect will carry over into your life, without your effort, even after you’ve finished the exercise.

It may take you a little while to get the hang of this. You may wonder, how can I feel acceptance about a frightening or disturbing situation? In that case, ask yourself, how would it feel - if - I could accept the situation for a moment? How would I feel - if - I felt calm, focused, and completely in the present? Then pretend you feel that way.

Use this technique several times a day. Do it in the morning and evening and during the day when you have a little spare time. The process will be quite enjoyable, because the feeling of relaxation and calm you experience is pleasant. It’s also very healthy for your body and mind.

You don’t have to be feeling anxious at the time you do the process (although you can certainly do it on those occasions). You can direct your acceptance to a different cause of anxiety each time, or focus on the same situation several times in a row. The important point to do it on a regular basis and allow the residual effects to reduce your overall anxiety and tension level. Using this method to actively practice acceptance will help ward off the familiar feeling of panic attacks.

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Written by admin on March 23rd, 2009 with no comments.
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Anxiety and Panic Attacks - Is Breathing the Cause?

Does you breathing cause panic attacks, or do panic attacks cause breathing difficulties? There has been much research and the outcome is not conclusive. I will outline the relationship between the two.

The common term for over-breathing is ‘hyperventilation’, basically it means - breathing too much. How can you breathe too much you may ask?

When we are feeling under threat or anxious about something our body prepares us for action. Part of this process involves the body getting rid of carbon dioxide, it does this by breathing more rapidly. This process expels carbon dioxide to make way for extra oxygen, which the body anticipates it will need to either fight or flee from the problem you are facing. The problem for us is that as the body depletes the carbon dioxide levels you will start to feel pins and needles, for example down your arms to the finger tips. You then interpret this as a sign of an impending panic attack, become frightened and low and behold you have a full blown panic attack.

Here is a quick way of checking that you are breathing properly. When you breathe in your stomach should expand outwards and your chest should remain still; if your chest is moving in and out you are not breathing properly.

Many people breathe improperly and can actually bring on a panic attack by doing this. Worse still many people who have breathing problems often assume that light exercise will help, they participate and what happens, yes they amplify the already flawed breathing pattern and start to experience the pins and needles and again interpret this as an oncoming panic attack.

Research has shown that it is often the misinterpretation of the bodily symptoms of rapid breathing that incite a panic attack through fear of the symptoms. So yes, breathing and panic attacks are closely related, some say it is hyperventilating that causes the attack and some say it is the fear of the symptoms of hyperventilating that causes the attack.

Either way for you the sufferer it doesn’t matter too much, your main concern should be learning to breathe properly. Start out with this simple exercise: - place your hand on your abdomen, breathe in slowly and gently, your hand should rise and fall slowly as you breathe in and out, meanwhile place your other hand on your chest and check that it remains still during breathing.

This is one of many steps you can take to control your panic attacks. You owe it to yourself to investigate further and get to the root of the problem, it’s worth it!

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Written by admin on March 22nd, 2009 with no comments.
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Anxiety and Panic Attacks - Are Tranquilizers the Best Remedy?

The feeling of anxiety can be hugely distressing, particularly when it lasts for a long time or comes in the form of intense panic attacks. For many, the idea of taking medication for immediate relief is tempting. Tranquilizers are a quick fix, which is what anxiety sufferers desperately want. And after all, if medication relieves anxiety so well, what is wrong with using it?

Almost everyone has heard of commonly prescribed tranquilizers like Xanax, Valium, and Klonopin. But these days, the use of medication to treat anxiety is quite controversial. Drugs like this may be helpful on a short-term basis (up to two weeks). The problem with taking tranquilizers for longer periods is that they have the potential to be seriously addictive.

Addiction to tranquilizers is characterized by an increasing tolerance to the drug. This means that a person has to take more and more to get the same positive effects. Withdrawal, the unpleasant symptoms one experiences as the traces of drug disappear from a person’s system, is the other main characteristic of addiction. If the anxiety sufferer stops taking the drug after using it for an extended time, he or she is likely to experience withdrawal symptoms. Withdrawal from tranquilizers is not that much different from withdrawal from illegal drugs like heroin. Some of the symptoms of tranquilizer withdrawal are nausea, jitteriness, sweating, a general feeling of unwellness, and an intense craving for the drug. These symptoms may be bad enough to cause the individual to want to resume taking the drug. Because of the potential for addiction, a responsible doctor will prescribe tranquilizers for only a limited time, and will closely monitor the patient for problems.

In addition to the very real and dangerous potential for addiction, tranquilizers have other disadvantages. Because tranquilizers produce pleasant, calm, relaxed feelings, a person using them is not motivated to develop long-term strategies for controlling anxiety. When one is experiencing anxiety, the motivation to make changes and to learn new things is very high. Without that motivation, people are unlikely to learn and practise new skills that could benefit them for the rest of their lives.

Another disadvantage of tranquilizers is the relapse rate in comparison to other methods of treating anxiety. This means that many people who were helped by tranquilizers and then stopped taking them will soon experience the same anxiety and panic attacks that caused them to start taking the drug in the first place. These individuals may be no better off than they were before they started to use tranquilizers.

Conversely, when people learn targeted, non-drug methods to relieve their anxiety and panic attacks, they are less likely to experience renewed anxiety symptoms in the future. And if they do become anxious, they have a stockpile of techniques they can apply to help themselves. Anxiety and panic attack sufferers are helped by many non-drug treatments such as cognitive therapy, mental and physical relaxation exercises, desensitization work, and others. All of these methods will have a continuing benefit to a person throughout his or her life.

It’s clear to most doctors, psychologists, and counsellors that medication has its appropriate and limited place in the treatment of anxiety. However, treatments that don’t involve tranquilizers can be just as effective, but safer and longer-lasting than medication. Given the choice, most people with extreme anxiety and panic disorders would prefer long-lasting relief that leaves them stronger and more capable of dealing with the challenges that life can bring.

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Written by admin on March 21st, 2009 with no comments.
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