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

This article will help you start the process of overcoming anxiety disorder and panic attacks.For me overcoming panic attacks was very difficult. I have suffered from anxiety disorder for many years and that is why I dedicated much of my time researching for the most effective ways to overcome these terrible attacks. Now my mission is to share my knowledge and help other sufferers to cure their anxiety and stop the fears in their life.Panic attacks can be very frightening. You feel like you are losing control over your body and you can’t do anything about it. Your body is reacting like you are in a real danger even if you are physically safe. Most of the people who suffer from panic disorder or anxiety usually try to avoid social situations because they afraid that the stress can trigger these attacks. That’s why panic attacks also known as “the social killer”. Please don’t worry. It’s a very common condition (about 5-10% of Americans suffer from it) and there are a lot of great treatments that will help you overcome it.If you need more information about what causing these attacks, how to prevent them or how to eliminate them completely, you can look for my other articles.Here we will concentrate about a few points you need to remember in order to break out of an attack:1. These feeling are an exaggeration of the body’s reaction to stress or fear and nothing more. It’s not real!2. Remember that you are not in a real life threatening situation. Nobody has ever died from a panic attack.3. Stop avoiding social situation. When you avoid them you only increase your fears. Facing the fear is the most effective treatment for any kind of phobia.7. Don’t blame yourself for having panic attacks. Simply accept the fact that you do and think what to do next. Blaming yourself it’s pointless and it will increase stress levels.5.  Don’t try to force yourself out of a panic attack. It won’t work and it will and more stress. Just let it pass by it self.6. Another way is to distract yourself. Just concentrate on your surroundings.Every time that you will overcome an anxiety attack (using these tips) your will reduce your fears and increase your self esteem which will help you prevent future attacks. Make sure you remember and understand all of the tips I gave you here. Keep using them and you will notice the difference soon. Remember that what you have read in this page is not enough. You should keep reading and learning so you can treat you condition as effectively as you can. Overcoming panic attacks is possible and you WILL succeed doing it if you won’t give up!

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panic attacks self help information No Comments December 9th, 2009

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

Although it’s not advisable to do panic attack diagnosis by yourself without help from a professional, but there are steps you can take to alleviate the symptoms when you’re experiencing an attack.

The first step is awareness or understanding about panic attack and all the symptoms so that you can take appropriate measures to counter them. Remember that anyone can experience panic attack, especially those who are depressed. But happy person can also experience it.

Panic attack can happen without any apparent reason, it can be triggered by stress, trauma or a medical condition. Your brain sends signal that will cause you to experience intense feeling of fear or terror without the presence of actual danger.

There is no easy way of telling whether a person is having panic attack or not. But it’s usually characterized by the following symptoms: pounding heart, palpitations, trembling, sweating, chest pain, shortness of breath, stomach churning, lightheaded, feeling dizzy, hot or cold flashes, fear of dying, losing control and feeling detached from the surroundings.

Note that different person may have different symptoms but most will experience four or more of the aboved symptoms.

Here are some self help tips for overcoming and alleviating panic attack symptoms.

Practice deep breathing

When people are anxious, they tend to take short and shallow breaths from their chest. This type of breathing is called thoracic (chest) breathing. It will result in increased heart rate and muscle tension that worsen the condition. When you’re anxious or having a panic attack, you’re not even aware that you’re breathing that way.

To reduced feelings of anxiety and panic, practice deep breathing or breathing through the diaphragm. This type of breathing is called diaphragmatic or abdominal breathing. When you breathe through your diaphragm, your abdomen should expand and contract with each breath.

You can practice abdominal breathing right now by putting one hand on your upper abdomen near the waist. Breathe in deeply for 3 slow counts, hold your breath for 3 slow counts, and breathe out for another 3 slow counts. Notice your hand raised as you breathe in and lowered as you breathe out. Repeat this process slowly until you feel calm.

Manage your stress

Exercise can take your mind off of your problems, it can reduce stress hormones like cortisol and increase endorphins giving you a positive mood. There are many things you can do to reduce stress. Meditation, yoga, music all have the benefits of reducing stress level.

Live a healthy lifestyle and maintain a healthy diet

Studies have shown that certain substances like caffeine, nicotine and alcohol can trigger panic attack. A diet high in refined sugar can cause mood swings and irritability, especially in those who have panic disorder. By living a healthy lifestyle and maintaining a healthy diet, you can actually eliminate many panic attack triggers.

Here is a complete self help guide that shows you how to overcome panic attacks.

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panic attacks self help information No Comments November 19th, 2009

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

If you or someone you know is dealing with panic attacks, you know how debilitating and crippling they can be. Relaxation, medication; these are common prescriptions for panic attacks, but that just deals with the symptoms, not the root of the problem. There are ways to effectively end panic attacks, but if you want to know how to overcome panic attacks, you’ll need some background information.

Panic attack symptoms according to the DSM-IV:

A discrete period of intense fear or discomfort, in which four (or more) of the following symptoms developed abruptly and reached a peak within 10 minutes:

* Palpitations, pounding heart, or accelerated heart rate * Sweating * Trembling * Sensations of shortness of breath * Feeling of choking * Chest pain or discomfort * Nausea or abdominal distress * Feeling dizzy, lightheaded, or faint * Derealization (feelings of unreality) or depersonalization (being detached from oneself) * Fear of losing control or going crazy * Fear of dying * Paresthesias (numbness or tingling sensations) * Chills or hot flashes

A full blown panic attack is the result of what is called a positive feedback loop. This is when a single symptom puts the sufferer into a tailspin bringing about more mental and physical symptoms, until it snowballs out of control.

And therein lies the solution. Panic attacks are, if anything, a thought disease. It’s by thinking about the negative consequences of that first symptom that the panic attack follows.

Here are two very useful coping mechanisms based on Cognitive-Behavioral therapy which could help

1. Rational-Emotive (also know as REBT) This is a direct-action strategy where yo confront and change irrational beliefs. You recognize and change the way you construct your reality so that the things that bother you know and set you off now, won’t in the future

2. Cognitive This is where you replace negative thoughts with positive ones. One identifies self-harming statements (e.g. “Oh no, not another bout. I’m never gonna get rid of this condition”) and changes them to more positive pro-action statements. It’s a sort of mental restructuring.

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panic attacks self help information No Comments November 12th, 2009

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

Looking for help for your panic attacks? Here are 5 good tips to help you overcome them. If you’ve already suffered an attack, and been diagnosed, then you’ll know that the symptoms are terrifying. For sure you’ll want to prevent another. Now, no doubt, you’ll have been prescribed medication by your doctor, which can work well enough for many folks. But there are natural ways to overcome panic attacks that more and more sufferers are using. You’ll discover 5 of those here.

Reduce Stress in Your Life

Stressful events happening on top of high levels of general anxiety can trigger panic attacks. Learn to recognise the factors, situations and events that are causing you stress. Pinpoint those that are unnecessary or unimportant, and then avoid or eliminate them. You need to ask yourself what’s important in your life and what isn’t. If some things or people aren’t important then why worry about them?

Keep a Positive Frame of Mind

During a panic attack, it’s beneficial if you stay positive. You can do this if you know what the symptoms are and that they won’t cause you any harm (see below). By focussing on this positivity, you’ll be able to handle an attack better, so that it’s length and intensity is reduced.

Recognise the Symptoms of a Panic Attack

Even although you perhaps have already had an attack, get to know the various symptoms, and try to recall them during an attack, so that you can have a more positive outlook (see above). The typical symptoms are; shortness of breath, hyperventilation, racing heart, palpitations, tightness in chest and / or throat, shaking, tingling fingers, dizziness, wooziness, feeling of being detached from reality, feeling of impending doom, feeling that you may be having a heart attack.

Use Controlled Breathing Techniques

During a panic attack, try to get your breathing rhythm back to normality. But not too deep breathing, as this can have the opposite effect, just gentle, slow, controlled breathing. And, very important, breathe using the diaphragm so that all your lung capacity is being utilised, not just their tops as happens when you only breath using your chest. During an attack focus on your breathing.

Understand What Causes Panic Attacks

By understanding how panic attacks are caused you’ll know that they cannot harm you. The underlying cause of attacks is a pre-existing higher-than-normal level of anxiety that persists over a long period of time. A panic attack is triggered when a stressful event or situation is encountered, that pushes an already high level of anxiety to a point where your body reacts in a ‘flight or fight’ mode. This primeval response is used to protect humans (and animals) in dangerous situations, by either priming them to fight the danger or escape it.

But, of course, there isn’t any danger, just an irrational fear arising from elevated anxiety and some stress ‘trigger’. Your body can’t differentiate between the two and reacts as it has been programmed to do. So you can see that the symptoms of panic attacks are just your body’s reaction to a perceived threat that doesn’t in fact exist. In other words, a panic attack can’t cause you any harm.

And while we’re on the subject of ‘fear’, one of the critical factors in panic attacks is the actual ‘fear’ of having another one. Because the symptoms are so frightening, the fear of a repeat is so great that it is imprinted on your psyche. This adds to the already heightened general anxiety, so that when a simple stressful event occurs, an attack is triggered. This ‘cycle of anxiety’ (anxiety > fear > panic attack > anxiety > fear > panic attack > etc.) must be broken in order to stop further panic attacks, and, cure your general anxiety.

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panic attacks self help information No Comments November 10th, 2009

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

Every panic attack sufferer is in constant fear of the next panic attack and thinks about how to overcome panic attacks, can it even be done? The answer to that question is, yes of course it can. In fact there are many treatments and methods available to you to help you when overcoming your panic disorder.

Overcoming panic disorders is not an overnight task and as you read this I am sure you will already be aware of this, but it can be done with the right persistence and will to succeed. Treatments and tips you can use at home are usually the strongest due to the fact it is you that is working against your panic attacks.

Self help is the strongest solution to many disorders and conditions, not just panic, solely because of the inner strength that combating something by yourself actually achieves. So to get you started on the right path, here are a few tips to help you overcome panic attacks.

1. Positive Thinking

This isn’t one of those; think positive and everything will be alright type of scenarios. You see, panic attacks come on through fear or negative thoughts. If you think back to your last panic attack, I bet it started through something that happened or a negative thought that immediately turned into an uncontrollable, stressful moment. This is what we need to combat and thinking positive can alleviate this issue.

Taking a step back and re evaluating a situation positively is a huge step to overcoming panic attacks.

2. Creative Thinking

Having suffered from panic and anxiety for a long time, months or even years, your brain is focused on these conditions constantly. So, taking up something creative or thought provoking is a step in the right direction.

You need to get your brain thinking again!

Hobbies such as walking, painting, writing or even exercises such as yoga are all great ways to focus your mind away from your panic disorder and onto something positive and thought provoking. Over time this will help to overcome panic attacks occurring regularly.

As mentioned above, curing and overcoming panic attacks aren’t an overnight job, but it can be achieved with the right plan and method! Focus your mind, focus on a goal and take action!

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panic attacks self help information No Comments November 7th, 2009

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