It is early evening and the sun is slowly making its way over the tips of the mountain. There is a crisp scent in the air as fall is coming; it’s quite lovely outside. Something though, as you’re walking down the street, gives you a slightly uncomfortable feeling. A rush comes over you, you’re heart starts pounding. “I’m having a panic attack, help me please.” You run through your head, you don’t want this to happen again!
It can happen at any sudden moment; the uncomfortable feeling that comes over you when a panic attack sets in. The reason I set the scene like this is because there are times when everything is going fairly well, but because of an underlying stress, you can become suddenly overwhelmed and uncomfortable.
Thoughts of impending doom, debilitating fear and the loss of movement are quite common as you don’t know how to react to what is happening. Forms of anxiety or panic disorder affect 40 million people in the US alone, and they have a range of effects depending on the severity and conditions present. Some experience very minor symptoms, but to others, panic attacks are the end of the world.
So you probably want to know how to stop panic attacks and keep them from occurring, or what to do during a panic attack to end it as fast as possible. The good news is, there are a variety of different treatments for anxiety and panic disorders. Unfortunately, only one-third of people affected by these disorders receive treatment.
There are medications and therapy available to treat severe cases of panic attacks, but there are some simple tricks that you can use yourself to deal with panic attacks.
HOW TO STOP PANIC ATTACKS & KEEP THEM FROM OCCURING
1. Learn what you can about panic attacks
a. If you educate yourself on your condition and get a better understanding of what’s happening, you can avoid or combat the causes and symptoms much more effectively. There are many books and programs available to learn about panic attacks and how to reduce their effects.
2. Keep a diary
a. By keeping a log of your attacks, depending on how frequent, can help you better understand what triggers them for you individually.
3. Exercise more
a. A healthy body keeps a healthy mind. Exercise is great for all sorts of things in your life, but in regards to panic attacks, it helps to clear your mind and distract you.
4. Change your diet
a. Processed foods contains many different types of chemicals that may be effecting your brain chemistry. Try to incorporate more fruits and vegetables into your diet, as well as fibre and low-fat proteins.
5. Seek natural treatments
a. There are a variety of herbs and natural supplements you can take to reduce the likelihood of panic attacks and lower overall stress.
6. Receive treatment from a professional
a. Speaking with a professional can help to determine the severity of your panic attacks. In some cases you may want to consider therapy or medication.
These are some every day steps you can take to reduce the likelihood of having a panic attack, and will help for your overall anxiety in general. The main cause of these attacks is stress, so if you can take regular steps to reduce stress in your life, this will also help significantly. The reason I do not include this in the above list is that we are not always in control of our stress, it is quite often the result of external negativity in our lives that we have no control over whatsoever. Remember that sometimes you could not have done anything about it, it will help to ease your mind.
PANIC ATTACK HELP: WHAT TO DO DURING A PANIC ATTACK.
A. Accept what is happening: If you start to get nervous this can compound the effects of your uncomfortable feelings. If you have experienced one before you will know the symptoms, what the feeling is and can embrace it.
B. Keep your thoughts from wandering: In the initial stages of a panic attack, starting to let your thoughts wander about what’s going on might lead you to more negative thoughts. Keep focused on the attack and how it is happening.
C. Try to calm yourself down: Don’t let the racing, negative thoughts overwhelm you as they are not what you think they are, and fabricated by your mind.
D. Learn to take deep breaths: Breathing deeply helps to keep you grounded during panic attacks because you may forget to breathe, or it becomes very difficult. By practicing breathing deeply, it becomes easier to do during a panic attack.
E. Give yourself positive feedback: Keep telling yourself that everything is going to be fine, and that it won’t last and it isn’t happening. Sounds easy, but can take practice to effectively reinforce.
F. Don’t be hard on yourself: Sometimes you can experience a shameful feeling as you feel like this isn’t normal. It’s totally normal, and it happens to people all the time; give yourself positive feedback that it will be alright, and you are a great person.
G. Let it run its course: While you can try everything you can to get out of your panicked state, sometimes you just have to let it run its course; don’t worry it will end.
It’s always important to keep in mind that what is happening is not reality, just your mind playing a trick on you because of external stress. They are quite serious events indeed, but can be minimized in your mind to reduce the severity. Run through steps A-F; sometimes you can stop a panic attack before it really happens.
PANIC ATTACK HELP STARTS WITH YOU
You can get professional help for panic attacks and it can be quite helpful, but ultimately it is up to you to reduce the severity and the likelihood of panic attacks. You are in control of your mind and how you live, you can choose to deal with things the way you like. Take the necessary steps in your life to reduce the chances of having a panic attacks, and when they do happen make sure you are prepared and have tools in your arsenal to combat these debilitating experiences.
I am on your side, you can beat panic attacks.
Watch this short video to learn more about panic disorder: