Here is another article on panic attacks self help that you may find useful

In order to overcome panic attacks a fundamental re-haul of the relationship you have with both anxiety and panic is required. Your attitude, judgments and beliefs need to be carefully re-considered in terms of how your react to a stressful situation.

The typical self-help systems in place are those that force you to list your strengths, prioritize your goals, at times adopting new behaviors, whilst also recording any changes in your own behavior. Even though this method does have power it is the attitude, not the technique, that will ultimately relieve you from panic.

Halt your usual instinctive reactions to stressful situations. What you want to do is face your panic head on by lowering your guard and moving into the exact situations you dislike so much. With time you should become less panicked by the same, and possibly other, stress causing situations.

A healthy, positive attitude to panic is essential. Normally people who suffer from panic attacks have the following attitudes:

‘This situation is testing me’
‘I must be alert, and on guard’
‘I want to avoid panic symptoms’
‘Panic is the worst thing that can happen, its my nasty enemy’
‘Nobody should know about my panic attacks’

What the sufferer really needs to be thinking is:

‘This situation is good practice for overcoming panic’
‘I must lower my guard and face my panic’
‘I want to face my panic symptoms so as to gain the necessary anti-panic skills’
‘What is there that I can learn about my panicking’
‘I am not ashamed of my panic attacks’

What is often a problem is the poor image mental health problems have in the general psyche. Employees with standard ailments like colds or funerals, however bereaved, can tell their bosses with confidence that they need some time off. Much more difficult is explaining that you need time off work due to depression, or that you can’t make the meeting in another country due to being scared of flying.

Compounding the problem, many anxiety and panic sufferers get a feeling of inadequacy and uselessness when unable to control their emotions and movements in stressful situations. A feeling of being lesser dominates what you and everyone else were once able to do with the minimum of fuss. All these negative factors act to increasingly promote this mental illness.

Problems with panic are best combated by furthering your own self-worth, self-love and self-confidence. Criticizing yourself actually starts a process of option restriction, interaction with others becomes lessened. As you start to feel a lowered self-worth rejection begins to be something you feel needs avoiding.

To move on in life positive affirmations are required. Two main areas of confidence to work on are:

Ideas on who you are.
Plans on what it is that you’ll need to do to succeed in your life.

Discussions of these issues with good friends or in self-help groups can be hugely beneficial. For problems that don’t seem to disappear a visit to a mental health professional may be just what is required.

At the start of this road to recovery process you might have to initially act as though you believe the positive actions and beliefs you are newly adopting. With sustained practice there should be no reason why you don’t make a full recovery, freeing yourself from your shackles of dread and self-loathing.

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panic attacks self help information No Comments November 16th, 2009

Here is another article on panic attacks self help that you may find useful

Your first panic attack should be a learning experience that will help you control attacks in the future. Sometimes people with a panic attack go to the emergency room thinking they are having a heart attack as the symptoms are similar and come on suddenly.

 You’ll feel things like sudden periods of extreme fear, anxiety, shortness of breath, dizziness, trembling, rapid heart beat, hyperventilation, tingling sensation, nausea, etc. When they learn that it was a panic attack and knowing the difference they can start taking control of their future attacks. This is important because often a panic attack will keep you from even functioning.

Panic attacks are caused by many physical, mental and emotional triggers. Genetics may play a part and females are more apt to get them than men. Allergies or sensitivities to food, drink or chemicals can trigger an attack along with memories or trauma. Alcohol and drug can also cause panic attacks and disorders. Serious and upsetting experiences along with everyday events could trigger an attack. Panic disorder may lead to “situational avoidance,” where the sufferer feels they have to avoid every place or situation in where attack has occurred and might not even leave their house which could be a very serious disruption to a normal life.

Control subjects were less likely to have panic attacks then patients with panic disorders after both drank a high amount of caffeine, according to results of a small study by Isabella Nascimento, MD, and colleagues at the Federal University of Rio de Janeiro, in Brazil. People who had went to a doctor for treatment told me that they were usually told they should avoid caffeine in colas, coffee, chocolate and teaI’ve talked with several people who gave me the following natural treatments they have used to cure or avoid panic attacks without using medicine.

One of the best forms of panic attack relief is to simply take deep, slow breaths to prevent hyperventilation. By getting hyperventilation under control you avoid things such as the dizziness and lightheadedness which happens because there is too much oxygen being taken to the brain at one time.

Exercise  appears to be a one of the best ways of dealing with a panic attack once it’s started. An adrenaline rush usually accompanies an attack and the exercise can bleed it off according to people who use it.

Aroma therapy . After listening to a number of people talk about using aroma therapy to combat panic attacks it appears there are two schools of thought. The first swears by using smells that bring back pleasant memories, such as baby powder, certain flowers, farm animals or barbecuing. The others said that aromas from essential oils or candles were the best.

Meditation is a way that several people said helped them from having attacks or by being able to stop them once they started. Think happy thoughts or take your mind off your problem Others told me that once an attack started they tried to empty their mind of anything but pleasant things that they had done in the past and it appeared to help them. They also said taking your mind off the attack with things like counting backwards from one hundred was helpful.

The above ways are used by ordinary people to cure or get over a panic attack. In some cases they just can’t do it themselves and need professional help. Below is some information on several different natural methods used to cure people with panic disorders.

 Getting Professional Help  – Hypnosis.  Diane Ulicsni, director of The Hypnosis Center in Lake Oswego, Ore., suffered from chronic panic attacks for many years. She finally found relief through hypnosis and is now a board certified hypnotherapist. She says that hypnosis — recognized by the American Medical Association since 1958 as a form of treatment — is one approach that is non-drug and can greatly ease or even cure panic attacks.

Laugh your panic attacks away? That’s a good strategy, says Steve Sultanoff, PHD, a clinical psychologist in Irvine, Calif., and past president of the American Association for Therapeutic Humor. He uses humor visualization with his panic attack patients, telling them to imagine themselves in a situation where they’ve laughed uncontrollably. When they have a panic situation, they are able to return to the picture of themselves laughing.

Cognitive Behavorial Therapy James D Herbert, PHD, associate professor of clinical psychology at MCP Hahnemann University in Philadelphia, says that cognitive behavioral therapy is his choice for treating panic disorders. Cognitive-behavior therapy is made up of two parts: One is to identify and modify the thinking patterns that produces anxiety (cognitive therapy), and lessening anxiety by exposing the patient to fearful scenarios (behavior therapy).

If you suffer from panic attacks try some of the treatments listed above. They have worked for people I talked with and maybe they’ll work for you too.

For full information on Panic attacks self help click here

panic attacks self help information No Comments November 11th, 2009

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