Do you have frequent panic attacks? Do you want to stop it without the need for medicine?

First of all, you need to understand that the intensity and frequency of a panic attack varies from person to person. However, reports have show that nearly every sufferer goes through a similar set of symptoms, with the overall fear that something awful is happening to them or that they are dying.

Some people get panic attacks in relation to situations in which even non-sufferers of panic attacks may get nervous, such as public speaking or taking an important test. While others experience panic attacks in relation to nerve upsetting situations, or their panic attack simply come out of the blue. These instances are arguably the most terrifying because there are no external causes that makes the body react in such abnormal ways, creating confusion and more anxiety.

You heart is pounding madly, you feel dizzy and you can’t breathe properly. Its completely normal for you to get frightened. Who doesn’t when they feel such symptoms all at once?

However, what most people who experience panic attacks don’t realize is that the fear of such symptoms worsen their panic attack. Without this irrational fear, panic attack will cease to exist. Its that simple but its also, in that moment, difficult. If you are able to relax yourself, you won’t even have repeated panic attacks in the first place.

The fastest way to stop a panic attack from escalating is to practice deep breathing. During a panic attack, your breathing quickens and your heart beats wildly, hence you need to break that with deep breathing. Focus on breathing slowly, lying down will also help to maintain deep breathing. Another way is to put the opening of a small paper bag over your mouth and breath in and out of it, allowing the bag to expand and contract completely.

Lastly, the most important factor is to remember that panic attack can do you no harm. This is the KEY to stopping it forever. You need to BELIEVE that panic attack cannot harm you, which is a fact, not something I made up just to comfort you.

Remind yourself of these FACTS about panic attacks:

-Panic attack CANNOT cause you to stop breathing.

-Panic attack CANNOT cause you to faint.

-Panic attack CANNOT cause you to have heart attack

-Panic attack CANNOT cause you to die.

Remind yourself that the symptoms, no matter how uncomfortable, will in time fade away even without your intervention (its true!). Learn to live with the panic attacks but NEVER give in. Accept that you have panic attack, don’t run or hide from it…and certainly don’t fear having it!

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Let’s GEt Physical: Anxiety Is Not All In Your Head.

Panic attacks are frightening but fortunately physically harmless episodes. Panic disorder is a common condition in which a person has episodes of intense fear or anxiety that occur suddenly. These episodes–called panic attacks–can last from minutes to hours. They may occur only once in a while, or they may occur quite frequently. They can occur at random or after a person is exposed to various events that may “trigger” a panic attack. Panic disorder sufferers usually have a series of intense episodes of extreme anxiety, known as panic attacks. These attacks typically last 10 minutes however can be short lived- 1-5 minutes as well. Some individuals deal with these events on a regular basis—sometimes daily or weekly. The outward symptoms of a panic attack often cause negative social experiences. As a result, as many as 36% of all individuals with panic disorder also have agoraphobia. At least 1.7% of adult Americans, or about 3 million people, will have panic attacks at some time in their lives. Panic attacks are a period of intense fear in which 4 of 13 defined symptoms develop abruptly and peak rapidly less than 10 minutes from symptom onset.

Some people are affected by frequent panic attacks, a condition known as panic disorder. Panic disorder is thought to be inherited for the most part. People experiencing panic attacks may fear they are dying, that they are suffocating, or that they are having a heart attack. Panic attacks can indicate the presence of panic disorder, depression, or other forms of anxiety-based illnesses. About 5% of the population will experience panic attacks during their lifetimes. A person experiencing a panic attack may believe that he or she is having a heart attack or that death is imminent. The fear and terror that a person experiences during a panic attack are not in proportion to the true situation and may be unrelated to what is happening around them. Panic Disorder can continue for months or even years, depending on how and when treatment is sought. There is also some evidence that many individuals may experience a cessation of symptoms naturally later in life. Panic attacks can occur at any time, even during sleep. Panic attacks are treated with reassurance and relaxation techniques.

Most people get better with treatment. Panic Disorder is real and potentially disabling, but it can be controlled and successfully treated. People frequently go to hospital emergency rooms when they are having panic attacks, and extensive medical tests may be performed to rule out these other conditions, thus creating further anxiety. Tricyclic antidepressants such as imipramine and MAO inhibitors such as phenelzine (Nardil) have also been used, but many individuals experience side effects that are difficult to tolerate. Exposure to the phobia trigger multiple times without a resulting panic attack (due to medication) can often break the phobia-panic pattern, allowing people to function around their phobia without the help of medications. Most stimulant drugs (caffeine, nicotine, cocaine) would be expected to worsen the condition, since they directly increase the symptoms of panic, such as heart rate. Stress-relieving activities such as tai-chi, yoga, and physical exercise can also help ameliorate the causes of panic disorder.

Panic Attack Treatment Tips

1. Tricyclic antidepressants such as imipramine and MAO inhibitors such as phenelzine (Nardil) have also been used.

2. Exposure to the phobia trigger multiple times without a resulting panic attack.

3. Stress-relieving activities such as tai-chi, yoga, and physical exercise can also help ameliorate the causes of panic disorder.

4. Avoid stimulants, such as nicotine and caffeine, which can be found not only in coffee, but many teas, colas and chocolate.

5. Psychotherapy offers support and helps to minimize the fearfulness of symptoms, and sometimes is sufficient to clear up the disorder.

6. Cognitive-behavioral therapy helps people learn to deal with panic symptoms, using techniques like muscle and breathing relaxation.

7. Antidepressants, such as Tofranil, often help reduce anxiety and the frequency and severity of panic attacks.

8. Meta-analyses13-15 support the efficacy of CBT in improving panic symptoms and overall disability.

That is not only sad, it is dangerous because continually suffering with panic attacks can lead to anxiety disorder (the constant fear of having another anxiety attack). When this happens all life decisions are ruled by the fear of suffering yet another attack.

Needless to say, this can damage your lifestyle, friendships, love-life and even threaten job performance.

This results of panic attacks are that the sufferer will often withdraw from normal everyday activities, such as:

* Planning holidays or travel.

* Leaving your home, or being alone.

* Making appointments or socializing with people, for fear that you might have to excuse yourself half way through.

* Giving a speech or presentation, for fear of having a panic attack.

Common Symptoms Of A Panic Attack

If you are unsure whether you, or someone you love is suffering with a panic attack, then here are some common symptoms that you should look for:

* A Racing Heart

* Chest Pain

* Palpitations

* Difficulty breathing

* Headaches

* Sweats

* Bowel Troubles

* Nausea

* General Fatigue

* Dizziness

* Insomnia

* Butterflies in the Stomach

* Difficulty Swallowing

* Constant Fear Of Impending Doom

* Depression

* Agoraphobia

* Sudden Panic

* Irritability

* Social Nervousness

* Feelings Like You Are Going Crazy Or Losing Control

* Feeling Alone And Out Of Place

* Believing That There Is No Hope Of Normality

* Social Phobia

* Disturbing Dreams And Thoughts

This is not a complete list but any combination of the symptoms mentioned there should very well point to panic attack as the cause. If you are suffering with these symptoms you should take action to get your attacks under control before they increase in frequency.

Immediate Action You Can Take To Help Panic Attacks

Many people have found it helpful to learn what can exacerbate anxiety and lead to panic attacks. Simple items such as food can amplify anxiety, or make a panic attack much more probable.

Foods like:

1 Processed Foods (lunch meats, chips, packaged snacks)

2 Caffeine (in coffee, tea, chocolate)

3 Energy Drinks (Red Bull, Monster, Rockstar etc.)

4 Sugar (in the form of sucrose, glucose, corn syrup)

The Truth About Alcohol And Panic Attacks

Though having a stiff drink may seem like an obvious way to “calm the nerves,” you need to understand that alcohol dehydrates the body and this causes the body to feel tired and fatigued. It also reduces blood sugar levels and causes vitamin depletion as well.

Even though you may feel relaxed, after it wears off, anxiety may actually get worse.

This article was presented by Panic Defence, the UK’s leading name in combating panic and anxiety. If you would like a <a onClick=”javascript:pageTracker._trackPageview(‘/outgoing/article_exit_link’);” href=”http://www.panichandbook.com”>free download</a> with easy and effective tips to end panic, visit www.panichandbook.com now.

Find the trigger.

All panic attacks have a trigger.  Find out what yours is . Panic attacks usually occur during times of stress or times when you feel helpless or confined.  Closed spaces and small quarters, for example, can trigger a panic attack.  So will the thought of facing a group of people whether for a meeting, presentation or public speech.

Learn to find the pattern of occurrence of your attacks and you’ll be better at predicting them.  If you know what causes your panic attacks, you can better prepare for them before they occur and be able to control panic attacks and your negative feelings.

Learn relaxation techniques.

Relaxation techniques help train the mind to control itself in situations where panic attacks usually occur.  By learning to relax, you teach your body to follow your mind and control panic attacks. 

Learn meditation or self-hypnosis, which are both effective for helping you clear your mind and reduce muscle tension and heart rate. They also work well with helping you gain better control of your breathing and your reactions in case of another panic attack.  Practice these techniques for at least 20 minutes everyday to control panic attacks.

Learn to breathe properly.

Breathing is the key to learning how to control panic attacks.  Learn the proper technique by lying on a flat surface or sitting on a chair.  By keeping your spine straight and closing your eyes, picture your diaphragm as your center. 

Place a hand over the area and draw in a breath slowly, using a count of 5 and then breathe out slowly.  Repeat this for at least 20 times until you find your rhythm and your body begins to relax.  During this exercise, think of being in a peaceful and safe place and repeat to yourself reassuring statements such as, ”I am in a safe place.  Nothing will harm me.  There is no danger to my person.  I am safe.”

Next time a panic attack threatens you, use this breathing technique to calm yourself.  Regardless of where you are, remember this technique and use it to control panic attacks.

Check your diet.

Diet plays a big part in making you more susceptible to panic and anxiety attacks.  Certain foods like caffeine, salt and nicotine for example, should be taken in moderation.  Caffeine and nicotine are known stimulants and can increase your nervousness and agitation while salt hinders the normal functioning of the nervous system.

Get enough sleep.

If you suffer from panic attacks, make sure you get a good rest every night.  If your body is well rested, your mental and physical abilities are more in tuned to each other when you wake up. You are less likely to react without thinking or give in to panic attacks if you’re refreshed and feeling in control. 

See a doctor.

If your panic attacks are severe, it might be time to seek professional help to control panic attacks. Some symptoms can be too much even for you to handle, in which case you might benefit from prescription medication or even professional counseling to control panic attacks. Don’t be afraid to seek help. You are not alone in your condition and there are a lot of sources you can turn to for assistance if you will only ask.

This article was presented by Panic Defence, the UK’s leading name in combating panic and anxiety. If you would like a <a onClick=”javascript:pageTracker._trackPageview(‘/outgoing/article_exit_link’);” href=”http://www.panichandbook.com”>free download</a> with easy and effective tips to end panic, visit www.panichandbook.com now.

The Major Mistakes that People with Panic Attacks are Making.

Panic attacks can be extremely traumatic and people who experience them often say that they would do anything to get rid of them. In actual fact however, many people with panic attacks are inadvertently doing things that are directly and indirectly fuelling further panic attacks.

The following are the biggest mistakes that people with panic attacks make in their daily lives. By cutting these out, we can all experience a dramatic reduction in the frequency, duration and intensity of panic attacks.

Some of the most fascinating research into panic attacks that has been revealed recently has shown that a lack of assertiveness in interactions with others is a major contributing factor to the development of a panic disorder, rather than as a consequence of them. It has long been noted that people with panic attacks tend to be politer than average, but it has now been discovered that this leads to panic attacks because it makes people over analyse themselves too much and caught in a cycle of trying to please others too much. Instead, it’s time to take charge and assert yourself more and more in daily life, which will also boost your own self-confidence and respect.

Incorrect breathing is also a major factor that far too many people are making. To test yourself, simply place one hand on your chest and one hand on your stomach and take a deep breath. If the hand on your chest moves more than the one on your stomach then you are not employing proper diaphragm breathing, but are instead are continuously making yourself more anxious.

Next up is the habit of confusing healthy physical sensations with dangerous ones, which sets off false alarms in your body to induce the panic response. Physical exertion, normal bodily functions and even a sense of excitement can all be given the worst possible interpretation by someone suffering from panic attacks.

Many people with panic attacks choose to think that they have no control over their body and this is another major factor in fuelling panic attacks because people are left thinking that they are trapped in their own body. In fact, nothing could be further from the truth. Millions of people have overcome their panic attacks and moved on with their lives and there’s no reason why any one person’s case is special and not able to be cured.

The most obvious, often done mistake (but also the easiest to stop) is consuming food and drink that make you more anxious and prone to panic attacks. Panic attacks are centred upon the nervous system, therefore we must eat foods that are rich in vitamin Bs because they directly nourish and strengthen the nervous system, which produces calming effects. More specifically within the B group of vitamins, you’ll find that Vitamin B12, Thiamin and Niacin can make you much more resistant to the experience of a panic attack.

A recommended balanced diet, specifically for someone who suffers from panic attacks therefore, would consist of 20% meat, poultry, seafood, cheese, eggs and tofu. Then, 35% of baked potato, broccoli, asparagus, peanuts, legumes, watermelons and oranges. Then 45% would consist of brown rice, whole grain cereal, pasta, wheat germ, oatmeal and bread.

Finally, a fundamental mistake that many make is not seeking help. Medical practitioners estimate that the majority of people who suffer from panic attacks do not ask for help. Unfortunately, many of them are only discovered by the health system when they develop an even worse condition as a result of letting their panic disorder get out of hand, such as alcoholism, substance abuse, agoraphobia or OCD. Instead of spending a fortune on therapy however, the Panic Defence Handbook remains the most complete guide to overcoming panic attacks once and for all. Find out more at www.PanicHandbook.com .