Anxiety & Panic Disorder

Panic Attacks

One of the unfortunate outcomes of suffering from excessive stress and anxiety is a physical reaction of your body to the situation. It's like your body is telling you that you need to rest for a moment. Except that when you are having a panic attact, it's anything but restful...

Panic attacks are exaggerations of normal body sensations and reactions.

People often ask if panic attack symptoms are harmful and the answer is clearly no. Even though the person may bring forth a sense of horror or scare, they do not cause harm. 

But the discomfort of such situations generates a fear to the event which may lead exactly to a new occurrance. Some panic attack sufferers eventually become panic disorder patients, ending up depressed and living with phobias.

The best way to get hold of it is by recognizing the warning signs of an imminent panic attack. 

What are these signs?

The Warning Signs...

The following list gives you a tell-tale warning signs of an oncoming panic attack:

  Palpitations

  A pounding heart, or an accelerated heart beat

 Sweating

 Trembling or shaking

 Shortness of breath

  Chest pain or discomfort 

  Nausea or stomach cranks 

  De-realization ( a feeling of unreality)

  Feeling of loosing control or going crazy

 Fear of dying

 Numbness or tingling sensations in your face or limbs

 Chills or hot flashes


The particular sensations that trigger your panic and anxiety may differ. Maybe the bodily sensations are a little different. What's important to realize is that panic attacks are very real for the people who are having them and they should never be pushed off to the side.

If you have panic attacks, it may comfort you to know that you are not alone. You're not even one in a million. It is estimated that almost 5% of the population suffer from some form of anxiety disorder. For some it may be the infrequent panic attacks that crop up in particular situations - like having to do a public speech - while, for other people, it can be so frequent and recurring that it inhibits them from leaving their home.

Dealing With Panick Attacks

There are many ways of coping with panic attacks. Some may not work for you, but others might. 

Your first step is to recognize when a panic attack is about to begin. When you have enough of them, you start to really pay attention to the tingling sensation, the shortness of breath, and the disconnection from the real life around you.

Many people wonder what that disconnection is like. They have a hard time understanding it. Those who have panic attacks are all too familiar with it. It's like you can look at a solid object and see that it is there. You know it's there but a part of your mind doubts that it really is there. You may find yourself reaching out to touch the object just to be sure. You feel like you're not a part of the world around you. It's as if you were just a spectator in your own life without any control over it.

The key to overcoming panick attacks is relaxation. Concentrate on your breathing, making sure it is slow and steady. One of the first signs of a panic attack is difficult breathing, and you may find yourself panting to catch a breath. When you focus on making those breaths even, your heart rate will slow down and the panic will subside.

Breathing more slowly and deeply has a calming effect. Use the technique of letting all the air out of your lungs, this will force them to reach for a deeper breath.

Take the focus off the fact that you're having a panic attack. Press your feet, one at a time, into the ground. Feel how connected and rooted to the ground they are.(You are.) 

Use all of your senses to take full notice of what you see, hear, feel, and smell in your environment. This will help you to remain present. Panic is generally associated with some upsetting events from the past, so anything that keeps focused in the present will be helpful.

Prepare yourself before a panic attack happens. Make a list of the things that you're afraid will happen, then write down calming things that tell you the opposite of your fears. Repeat these things to yourself when the panic starts to come.   

Prepare a list of things to do in case of a panic attack and it will be ready for you when you need it.

Use aromatherapy to deal with panic and anxiety. Lavender has a special calming and soothing effect when you smell it. You can find essential oil of lavender at many stores. Keep it handy and take a sniff when you start feeling anxious. You can also put a few drops of lavender essencial oil into olive or grape seed oil and rub on your body.

Combine music with some relaxation therapy. Certain types of music and sounds have a relaxing and calming effect, which combined with relaxation therapy will greatly improve results.

" ...if you choose to find the positive in virtually every situation, you will be blessed, and if you choose to find the awful, you will be cursed. As with happiness itself, this is largely your decision to make. "

Panic Attack First Aid - Four Tips

Here are four things you can do when you are having a panic attack that will bring you almost immediate relief:

1. Cup your hands over your nose and mouth or hold a paper bag and breath into it for about ten minutes. 

2. If you feel unreal, take an object to anchor you in reality. It can be the photograph of a loved one, a pet or any other heavily textured object. ( A piece of sand-paper for example.)

3. Focus your attention on what's going on around you.

4. Start deep breathing, slowly and calmly.

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