How To Cure Panic Attacks
There are as many possible treatments for panic attacks as there are possible causes for them. If you are suffering from panic attacks, do not think that it is just something that you have to learn to live with. While for some the attacks are mild, for others they are severe and frequent enough so as to impede their quality of life.
Even if your panic attacks are not severe, there is no reason to allow them to continue when there are several possible treatment options available.
Prevention
Many people feel that prevention is the best medicine when it comes to treatment for panic attacks. Some people are “lucky” enough to have been able to pinpoint exactly what triggers a panic attack. For those people, prevention is as simple as avoiding the stimulus that causes their attacks.
Others are able to prevent any attacks by taking medication that has been prescribed by a doctor. This is most often in the form on an antidepressant.
Many people seek professional help when trying to deal with panic attacks, but some methods of self help for panic attacks are quite effective.
In addition to the methods that are sold on the internet, there are some other, simpler things that you can try. Of course, these ideas are not going to work for everyone, but if you would rather try self help for panic attacks before seeing a professional, below are a few ideas.
Breathing
When you are having a panic attack, have you ever paid attention to how you are breathing? Rather than the typical slow and steady breathing, your breath likely comes in short gasps. This shallow breathing further contributes to the severity and length of the panic attack.
If you can bring your breathing under control, you may be able to stop – or at least shorten – your panic attack.
To do this you need to simply make a conscience choice to focus on your breathing. As you focus on the breathing, make a point to take long and slow breaths in and out.
When you focus on your breathing, it will do two things to help you in providing self help for panic attacks.
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The first, obviously, is that it will bring your breathing back to normal which means that the shallow breathing cannot continue to fuel the attack. The second thing that it will do is force you to turn your attention away from the attack and whatever may have instigated it. That, too, will help stop the attack.
Keep a Journal
For some people, stopping panic attacks is simply a matter of trying to avoid certain triggers. Of course, you do not want the panic attacks to rule your life, but if you can recognize what the triggers are you will be able to plan ahead for how to deal with them.
Enter it into your journal anytime that you have a panic attack. Include as many details as possible including temperature, noise, smells, size of the crowd etc…Over time, as you continue to keep the journal, you may notice patterns. This will help you identify your triggers.
It is important to note that not everyone will have triggers. If you do, however, you will be able to learn how to deal with them or, in some cases, avoid them.
Stress Relief
For some, panic attacks and a high stress level go hand in hand. If you can reduce your overall level of stress, that may be the best method of self help for panic attacks. There are many ways that you can go about trying to reduce your stress level.
Regular exercise has been shown to be effective in this way. Also, yoga and other forms of meditation are wonderful ways to reduce stress.
If you have a stressful job, you may need to focus on finding ways to learn to deal with that stress in particular. Getting advice from colleagues or talking to your superiors about how to deal with work related stress is one way to do that.
If you have had no success after trying several forms of self help for panic attacks, you will want to consider seeking professional help. Many people continue to live under a cloud of worry about when the next panic attack with hit.
This is not necessary as most panic attacks can be prevented either by self help for panic attacks or by enlisting professional help.
Is there really a panic attacks self help program out there that can help? It is my hope that by the time you get done reading this self help for panic attacks article you will have found the answers that you have been looking for. Now, let’s get to it.
Panic attacks come without warning and without obvious causes. These are abrupt episodes of intense anxiety and overwhelming fright.
Although these episodes are random, they are thought to fall under a revolutionary response known as “fight or flight”. In this response, the body discharges epinephrine or adrenaline that defends the body against the threat of harm or danger. Panic or anxiety is the body’s reaction to stress.
Although it may seem terrifying, it does not harm the body in any way. Instead, it protects the body from harm.
Panic attacks can compromise the normal life of a person. They may cause a person to discontinue doing his day-to-day activities because of fear that panic will occur. A panic disorder develops when a person has recurring panic attacks. This can cause a person to lock himself in his home and evade the society.
Episodes of panic are preventable, controllable and treatable. Even though a person may not get readily available help, he can make use of a few panic attacks self help methods to prevent or control his panic. A few of these techniques on panic attacks self help are the following:
1. If a person is under an attack and experiencing a shortness of breath, he can make use of a paper bag to normalize his oxygen levels. The patient must cup his nose and mouth with the paper bag and slowly breathe in and out inside it. This technique will bring his breathing back to the original level.
2. In order to prevent an attack from occurring, a person should unwind and relieve stress. Stress is known to be the primary contributor of an anxiety attack. Taking days off of work and relaxing a little will lessen the possibility of an episode of panic.
3. Keep a panic attack diary. Any person who experiences recurrent attacks of panic should take note what triggers an attack and when it happens. By keeping details on panic attack occurrences, a person may delineate patterns on triggers, causes and periods of attack.
4. Do not bottle up emotions. The most common victims of anxiety and panic are people who keep emotions to themselves. If a person is dealing with life issues, he should make sure he shares them with another person. This should be a way to lessen the worry that triggers attack. It has to be noted that both cognitions and behaviors are what trigger anxiety.
5. Consult a doctor. Self help for panic attacks is not enough measures for serious cases of panic disorder. It is best to be equipped with knowledge on coping with panic, but seeing the doctor to check on the severity of the problem is always advised.
Panic disorder can be treated in different ways. A person who becomes a victim of panic disorder can choose from two treatment options in order for him to free himself from the dread of panic. However, panic attacks self help techniques still come in handy for people who cannot immediately seek professional help.
Generally, an individual will experience one or two panic attacks in the whole of his lifetime. A panic attack is caused by the release of adrenaline. Adrenaline is what the body discharges whenever it thinks that it needs to defend itself from harm. Therefore panic attacks treatments are sought out.
Panic attacks are characterized by episodes of intense fear and anxiety that are made obvious by different physical and emotional symptoms. A person who is having an attack may think that he is having a heart attack or is going to die or become insane. Because of these, a panic attack is viewed to be one of the most frightening and devastating events in a person’s life.
The causes of panic disorder cannot be pinpointed, but it is believed that stress and anxiety cause the disorder. Nevertheless, a panic attacks treatment can be undertaken by an individual to relieve himself from these attacks.
The terror that a person experiences from the attacks does not pose substantial danger to the person; it is actually the body’s defense mechanism to harm. However, because attacks are frightful and overwhelming, any individual who experiences them will want to escape the dread.
A panic attacks treatment can be undergone by an individual so that he may win back his normal life. Panic disorder is highly curable, but in order to assure a speedy recovery, a person must consult his doctor on the onset of the disorder.
There are several ways that serve as panic attacks treatment, but the most effective are cognitive-behavioral therapy and exposure therapy. Taking of medication can also be helpful in dealing with panic attacks. Anti-depressants help a person cope with stress, thereby limiting the occurrence of panic.
Cognitive-behavioral therapy is the most famous form of treatment for panic disorder. In this practice, a person’s thoughts and behavior are examined and refine. There are things that trigger an episode of panic; when a person undergoes cognitive-behavioral therapy, these triggers will be made known and corrected.
Certain behaviors of a person that lead him to experiencing a panic attack will also be corrected. The thinking patterns of a person will be refined and his behavior will be cultured in a way that will make panic go away.
In exposure therapy, a panic disorder patient will be asked to experience the symptoms of panic in a controlled environment. He may be asked to hyperventilate, shake his head or palpitate. This is done in order for him to manage panic attacks accordingly.
A person with panic disorder with agoraphobia will be exposed to his specific fears. He will encounter a few of his phobias in exposure therapy to make him realize that the things he fears can cause relatively no harm to him. In this way, he will be able to see things more realistically.
Any person with panic disorder should not worry about his condition. Nonetheless, he is advised to see a physician so that the treatment that will best suit his situation may be deciphered by himself and his attending doctor.
Before beginning the discussion of how to cure panic attacks we must first talk a little bit about the subject.
Panic attacks are sudden surges of extreme anxiety that bring overwhelming fear, physiological arousal and discomfort, along with sickness to the stomach. These episodes are associated with several cognitive and physical signs and symptoms.
Panic attacks have unknown causes and can occur anytime in a person’s life. They may be triggered by an event, thing or situation. Although panic attacks can be totally random, they are still falling under a “fight or flight” response.
This response is known to be a revolutionary response made by a person’s body to stress or threat. The body’s reaction to stress is the release of epinephrine or adrenaline, which serves as defense against harm or danger.
A person who is having recurrent episodes of panic attacks may develop a panic disorder. This disorder can go along with agoraphobia or not. Panic disorder is disturbing and can jeopardize the daily activities of a person. If left untreated, a person with agoraphobia may withdraw himself from the society and get overwhelmed by panic.
It is known that panic can be cured if not prevented. There are a number of ways to prevent an episode of panic from occurring.
Nevertheless, if a person has already developed the disorder, he may undergo methods on how to cure panic attacks. These methods are an effective means of coping with the disorder and can be undertaken in only a short period.
One common method on how to cure panic attacks is taking medications. Drugs prevent a person from being put in depression. These are used to prevent an attack from occurring.
However, because panic disorder is not a mental illness, drug medication can only do so much for the disorder. In order for a person with panic disorder to fully recover, he must choose between cognitive-behavioral and exposure therapy.
One type of psychotherapeutic approached used in curing panic disorder is cognitive-behavioral therapy. This is used to resolve the wrong emotions, cognitions and behaviors of a person. The process is all done systematically to reach a specific goal.
Studies have shown that treating panic attacks using this therapy has made significant changes in a person with panic disorder. Almost 85% of the patients overcome panic attack episodes in only eight sessions.
Two components are being used in this therapy – the identification of erroneous cognitions that trigger anxiety and the desensitization of a person from anxiety by being exposed to triggers of panic.
The other effective method on how to cure panic attacks is exposure therapy. In this treatment option, a person with panic disorder will be exposed in a controlled environment that will allow him to experience an episode of panic.
If his disorder is accompanied by agoraphobia, he will also be exposed to his specific fears. By letting a person come face-to-face with his fears, he will be able to see them in a different light; he will realize that these things can cause him no harm. With this treatment option, a person will overcome his phobias, therefore overcoming his panic disorder.
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Every person knows what stress is. It is quite normal for you to be stressed out by a hectic work schedule or a financial crisis you are trying to solve.
You may also feel anxious with a few things in life, like delivering a speech or asking your employer for a raise. The body reacts to stress by releasing adrenaline; this is what drives you to act upon things.
Anxiety is your body’s natural response to stress; a panic attack may go along with anxiety. You are generally expected to experience one to two panic attacks in your lifetime.
However, at a certain point, episodes of panic become frequent. They also bring intense fear and anxiety that hinder the normal life activities of a person. Recurrent panic attacks lead to the development of panic disorder. A person with this disorder will think that every panic attack is the worst event in his life.
The physical symptoms associated with panic disorder are the following:
• Shortness of breath
• Heart palpitations
• Sickness to the stomach
• Hot and cold flashes
• Nausea
• Vomiting
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Symptoms of a panic attack are very similar to the symptoms of a heart attack. This is why a person under an episode of panic thinks that he is going to have a heart attack.
Although panic may seem overwhelming, it is highly treatable. One can get help for panic attacks from doctors especially behaviorists. It is always best to treat panic attacks when they occur so that a person who is experiencing them can be panic-free in no time.
There are two therapies that serve as help for panic attacks. Cognitive-behavioral therapy is one and exposure therapy is the other. Either or both of these therapies can be used with patients of panic disorder. Along with these, doctors may prescribe drugs that will prevent an attack from happening.
Almost 85% of panic disorder patients recover from the disease using cognitive-behavioral therapy. This therapy is a form of psychotherapeutic approach that deals with the cognitions and behaviors of a person.
Panic patients do have wrong cognitions and behaviors that trigger anxiety attacks. In this approach, the thinking patterns and behaviors of a person are refined so that he may view things in a more realistic light. The approach is done by identifying the problems with cognitions and solving them.
In exposure therapy, an individual with panic disorder will be evaluated in a controlled environment where he can react to his fears. He may encounter the many physical symptoms of panic attack. The patient may be asked to hyperventilate, fall short of breath or become nauseas. These are done to help him react appropriately to an episode of panic.
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Help for panic attacks with agoraphobia using exposure therapy is done by exposing a person to his fears or phobias. He will have a close encounter with the things he fears – the things that cause the anxiety panic attacks.
This process will help him recognize that the object he fears the most is not a threat to his health; therefore, he will be able to overcome this phobia.