Learn and practise one of the following anti-panic breathing techniques: Breathe in to the count of 4, hold to the count of 4, and exhale to the count of 4. Repeat this 3 or 4 times. See an alternative method at http://deeplyrelax.com/ Some people breathe into a paper bag for 10 minutes, if breathing into an open bag, from close up, but without sealing it. This technique counters hyperventilation, by increasing the concentration of carbon dioxide in the lungs, but has been associated with an increased incidence of heart attacks; possibly by not performing it correctly.
I recommend that people also be familiar with one of the other techniques, as that method is sometimes unsuitable, as with driving, for example, playing sports, or in the rain, or in meetings: you can also use the other methods without anyone even knowing. There is a variation on the first method, using 8, 4, 8, instead of 4, 4, 4. Another method is at http://www.deepsloweasy.com/html/intro.htm Some people recommend nettle tea, with a little honey, but no milk. Others recommend Lavender tea, also, no milk, Lemon Balm, or Valerian (caution: its use may become habitual; limit to a maximum of 3 weeks!). Know how these affect you before driving, or doing anything dangerous, and it is far better to use the treatments, rather than relying on herbal remedies. Take at least 4 Omega 3 fish oil supplements, daily: (certified free of mercury) it is best if consumed with an antioxidant, such as an orange, or its FRESHLY SQUEEZED juice. If vitamin E is added, it should be certified as being 100% from natural sources, or it may be synthetic: avoid it! See: http://www.mercola.com/ there is a daily email which is highly informative on a wide range of topics: he also provides the Emotional Freedom Technique free:- it is at least worth trying for panic attacks, since there are versions for using in public. RELEVANT WEBSITES: There is a free online PANIC COURSE at www.panic-attacks.co.uk/ and it is also available by email. Another is at www.uncommon-knowledge.co.uk/ (they are associated companies, so I would expect both to be similar in content). Well worth a look, too, is the section on panic attacks at www.mind.org.uk/ which they also have in booklet form. Unlike some other websites, they also recommend letting a panic attack run its course, without doing anything to treat it, so you KNOW you will survive it. The usual maximum is 30 minutes, until symptoms begin to subside. At www.alternativementalhealth.com/articles/default.htm there are several articles, including one on the use of inositol for panic attacks, and avoiding artificial sweeteners. Also see www.anxietypanic.com/signs.html and www.onestepatatime.com/ (chatroom, and one free email is allowed to their resident expert on joining [free] - more if a paid up member) and http://www.panicattacks.com.au/ and www.medicinenet.com/panic_disorder/article.htm and www.squidoo.com/controlpanicattack/#module2485824 and www.nimh.nih.gov/healthinformation/index.cfm and/www.healthyplace.com/communities/ and http://panic-attack-over.com/ and www.anxietynetwork.com/ and http://www.paems.com.au/ and www.supportpath.com/ has a scheduled weekly chatsite on a wide range of topics.
FORUMS & CHATROOMS: go to www.panicsurvivor.com/ &www.psychforums.com/ & www.supportpath.com/ CALL: (USA) 800-64-PANIC (800-64-72642). The "fight or flight" adrenaline based reaction served our distant ancestors very well, far back in our distant past, when it was vital for survival. Like the canine teeth, and the appendix, it is a carryover from those times, which is not really useful in today's modern society.
(FROM A PRACTISING PSYCHOLOGIST AT YAHOO! ANSWERS):
"THE FIGHT-FLIGHT RESPONSE
- We are "programmed" to respond to danger/threat. - Our bodies prepare to fight or flee. - This response creates changes in the bodythat cause the physical symptoms of anxiety. - Our mind perceives some danger. - The brain sends a message which results in adrenalin and noradrenalin to be released. - Breathing becomes faster and shallower, supplying more oxygen to muscles. - Heart pumps faster to carry oxygen around the body. - Liver releases stored sugar to provide fuel for quick energy. - Digestion slows down or ceases as blood is diverted away from the stomach. - Bowel and bladder muscles relax - Pupils dilate. - Mouth becomes dry. - Muscles tense, ready for action. - The body cools itself by sweating and flushing.
Once the danger is past the body quickly returns to normal.
THE ROLE OF THOUGHTS
- Our thoughts play a major part in increasing or decreasing our anxiety. - Negative thinking reduces our ability to cope. - By identifying what we are thinking when tense or anxious, we can try to change these thoughts. - Being aware of "worrying thought patterns" can be help be helpful: - all or nothing - Overgeneralisation - Catastrophising [imagining disasters: MY NOTE] - Disqualifying the positive - Jumping to conclusions - Should statements - Emotional reasoning - Personalisation.
- There are 3 main ways to reduce the effects of negative thoughts:
Mental relaxation; Distraction; Positive thinking." Although people sometimes think that they may die, when experiencing a panic attack, extremely few ever actually do. Of course, if you had a serious, pre-existing heart condition, you would be at considerably greater risk, but if not, you can feel confident that you will survive it. If you have had them before and survived, there is absolutely no reason why you shouldn't survive the next one. Once you have effective treatments in place, you may find that your panic attacks become less frequent, or disappear completely. This is not to say that you shouldn't learn and employ the above anti-panic attack measures, because it isn't good for you, psychologically, to keep enduring them unnecessarily, on a semi regular basis. If you are an older person, have a coronary condition, or one or more previous heart attacks, it is extremely important that you develop an effective coping technique. See http://www.anxietyremedy.info/understanding-anxiety-attacks.html You may well benefit from practising one of the several relaxation techniques in and when needed. A variant of EMDR: Eye Movement Desensitization and Reprocessing therapy, which has been used successfully for those people suffering from Post Traumatic Stress Disorder, insomnia, and anxiety, follows: The following EMDR variant came from a book on treating insomnia for the depressed; I use it every night, and it is well worth trying. It seems to reduce distractions during the mindfulness relaxation methods, so I use it first. Keeping your head still, move your eyes first to the far left, then far right, and repeat this another 19 times. Each full sweep should take around a second. If you like, you can either subvocalise, or repeat: "one one thousand, two one thousand, three one thousand ... up to twenty.
After this, allow your body to go limp, and relax for a short time. Then repeat the whole exercise, limpness, and relaxation twice. This may well be all you need. Others may require another round of the above. Read the post on anxiety, on page 1, and see page i, on anxiety, in this website, because it is often untreated, or ineffectively treated anxiety which leads to full blown panic attacks.
Other websites inform me that such attacks can result from excessive attempts to please others. It is a good idea to learn how to assert your own needs, and put aside a period of "me time" of at least an hour, daily, instead of running around madly, trying to please the others in your life, all of the time. Examine your personal circumstances, to see if this applies to you. If such is your situation, see http://hcd2.bupa.co.uk/fact_sheets/html/improve_assertiveness.html and http://www.livinglifetothefull.com/ and at http://www.mind.org.uk/ Learn how to say no, without saying no: "I'd really like to, but I have so much on my plate at present that I can't really do it justice, so it's best not to accept, and unfortunately, I don't know when my schedule will allow for it in the near future." (and from http://www.anxieties.com/):
Don't Panic, Chapter 1. Introduction: The Panic Attack
Panic Attack - Summary A panic attack is a sudden rush of uncomfortable physical symptoms coupled with thoughts of impending doom (making a scene, heart attack, not being able to breathe). Although the first panic attack may take place in a distinct situation, further episodes are unpredictable as to time or place.
One or more uncomfortablephysical symptoms will be present in a severe form during an actual panic attack, such as increased heart rate, dizziness or lightheadedness, shortness of breath, inability to concentrate, and confusion.
After a number of panic episodes, the individual can become afraid of being a helpless victim of panic. He or she may hesitate to be alone, to venture far from home, or to be in public places. Even when not experiencing an anxiety attack, the person with panic attacks often becomes increasingly nervous and apprehensive. He or she attempts to remain physically and psychologically tense in preparation for the next attack.
This Panic Attack Self-Help Program will teach you self-help skills you can use to overcome panic attacks. You will learn how to handle your worries about symptoms and how to control the symptoms themselves. Then you will discover how to venture out into the situations that you once avoided. Along the way, you will find out about the option of using medications. You will learn how to help your physician identify and manage any physical problems that might be causing or increasing symptoms. ~~~
While some food allergy reactions are dramatic (like anaphylactic shock), others -- like dizziness, fatigue, headaches, or panic attacks -- can be stealthy, and much harder to link to an actual food or food additive.
(from www.onestepatatime,com) Just A Thought What to do when you are Experiencing Panic Symptoms !!!
First, this presumes that you have seen your primary care physician and have received a clean bill of health. In most cases, anything your doctor finds, if anything, will not be the source of panic or OCD but may exacerbate symptoms.
If the doctor finds thyroid imbalances or any other possible contributing factors, take your medication and follow his or her recommendations.
If there is a pattern where you only experience anxiety symptoms during your PMS cycle {sorry guys}, then make sure you discuss this with your therapist. It is more likely that you are experiencing symptoms other times, but hormones make the symptoms worse.
Make sure you are getting enough sleep.
Make sure you are eating properly. Small amounts more often keeps you more fortified to deal with anxiety. Watch for patterns where anxiety is more prevalent when you have not eaten for a few hours.
Now, when you are actually experiencing anxiety symptoms, you must talk to yourself and focus on the following:
These anxiety symptoms are Reactions, not a disease.
I am not going to die!
I am reacting to something in my life where I am feeling out of control.
I am either overwhelming myself by taking on too much because I need approval from so many or,
I am avoiding issues or decisions that need to be addressed, or
I am dealing with something I do not want to, but again, in the name of approval or to avoid rejection, I am doing it anyway.
The anxiety symptoms will pass because my body wants to return to its normal balance, so let it happen.
I am thinking my way into anxiety because it is my thoughts that stimulate my body chemistry and then cause symptoms. I must change my train of thought, focus on something else, so that I interfere with the negative thoughts.
This does NOT mean I have a chemical imbalance, but that I am creating chemical reactions because of my thoughts.
Get FOCUSED, and maybe a little angry so that you can look at the issues that are being avoided or the conflicts that need to be addressed and throw yourself into making a “plan†to deal with those issues or conflicts. Face the issues and do something about taking greater control of your life.
If you need to, retreat. Let the anxiety subside, then go back and do what you were doing, but allow yourself to take things in steps.
You must face your anxiety symptoms, not run from them. Let them happen so that you can see that your fears of really being out of control are groundless. As bad as the anxiety can feel, they will pass.
Remember, when facing situations you are avoiding because of anxiety, you are allowed to retreat, relax, and then go back and repeat your exposure to whatever you fear.
You can only truly take control of symptoms when you are dealing with the actual sources for the symptoms.
Remind yourself, although it feels like this is coming from out of the blue, it is not. You are reacting, not losing your mind. _______________________________________________________________________________
There are some differences between anxiety and panic attacks. While books are written on this topic, this lesson will attempt to summarize some basics here for a brief overview.
Anxiety Attacks
An anxiety attack, sometimes referred to as a panic attack, is an unforeseen periods or incidents where there is a sudden fright or fear of intense proportions. These attacks focus on fears that are most often not rational; however the person with the disorder believes he or she is in terrible danger or at extreme risk. Most often these anxiety attacks occur all of a sudden; i.e. they are not planned nor do they come with any type of warning mechanism built in for advance action. Results are that the person suffering the attack will feel about to faint or near death's door.
People who suffer anxiety attacks report the following symptoms, listed in no particular order:
Discomfort or pain in the chest Vertigo or Dizziness Upset stomach / Nausea Loss of Control, Loss of Mental Stability Stress Cold or hot flashes Heart palpitations or near heart attack Shallow breathing Shakes / Trembling
Anxiety disorder is characterized as having anxiety feelings that are "always there / all inclusive," make people want to isolate themselves from society and hamper everyday activities with others.
Panic Attacks
On the other hand, a panic attack does not carry with it that "always there" association. In fact, panic episodes generally burst forth, peaking after roughly10 minutes or so, then ending after about 25 minutes.
During a panic attack, 4 of the symptoms listed below (in no particular order) generally make an appearance:
Shallow breathing, even to the point of suffocation sensation...
Increased heart rates Tightness of chest Shakes / Trembling / Sweating Choking sensation Upset Stomach / Nausea Vertigo Surreal feelings Loss of Control, especially of mental faculties Death coming on Numbing Cold or hot flashes
The Difference
The main difference between anxiety attacks and panic attacks is in the duration of the attack and how intense it is for the person with the affliction. While anxiety attacks are less hi-stress, they tend to last longer than the power-packed panic stressors. Of course there is much more written on both disorders to help people learn how to deal with them in depth. Learn more with your own copy of: The "Curing Your Anxiety and Panic Attacks" Guide _____________________________________________________________________________ HYPNOTHERAPY: Most people are suggestible, to some degree, so you could either seek professional hypnotherapy, or, quicker, cheaper, and more conveniently: http://www.hypnosisdownloads.com Perfect Partners: Stop Panic Attacks + Breathing Exercise, or http://www.instant-hypnosis.com Stop Panic Attacks.