Free Stress & Anxiety Management Articles

Professional Authors - Professional Articles



How to Handle Panic Attacks and What You Can do to Help Prevent Them


Panic attacks can occur at any time or place without a definite cause but panic attacks are brought on by great and overwhelming fear and anxiety. Panic attacks can be unpredictable therefore handling them is somewhat difficult.

When a panic attack occurs, the person may become somewhat paralysed, feel disoriented and their physical symptoms include sweating, nausea, a rapid heartbeat and increased breathing rate. They often feel “out of control” and helpless, with an urgent feeling of having to run away but being unable to do so.

They may mistakenly think a certain place or social situation is the cause of it but this is usually just a trigger for an underlying anxiety. The body mistakes this anxiety as a physical and life-threatening situation and responds as such – by trying to get away from the perceived threat. However, the struggle to get out of that particular situation can even further worsen the condition.

Regular panic attacks can be quite disabling as it may prevent someone from participating in social gatherings, being in a lecture theatre or taking a train to work. But this is only if you do not know how to manage and prevent them. Yes! There are ways to prevent such occurrence or lessen the effects.

The first thing that needs to be done is to learn and practise some breathing or relaxation techniques. When a person feels like there might be an attack coming, it is best to maintain a regular breathing pattern. During a panic attack, there is a tendency to hyperventilate and gasp for air.

This is because the body's interpretation and response is exactly as if your very life is being threatened, therefore it is somewhat like a survival instinct. Sometimes breathing several times in and out using a paper bag is advocated to assist with regulating the breath. When you hyperventilate, there is an accumulation of too much oxygen which is bad because you lose the balance between carbon dioxide and oxygen.

Carbon dioxide plays an important role in breathing. It serves as the driving force for you to breathe, a signal that you need to inhale oxygen again. Too much oxygen leads to the decrease in the driving force of breathing, and contributes to a physical form of panic that your body is forgetting to breathe by itself.

Here are other things that could help:

  • Talk to a qualified professional who can assist you in identifying trigger situations and teach techniques to assist you to get through them
  • Practice relaxation techniques regularly
  • Remind yourself that these experiences are only temporary and will pass
  • Remind yourself that it is a false fear and that by calming the body down, the mental fear will dissolve quickly
  • Hypnosis has helped many people, explore if this is for you
  • Regularly discuss with a trusted friend/family member/professional other aspects of your emotional life, finding such an outlet can reduce underlying anxieties
  • As far as possible, avoid unnecessary stress; it may even require turning off the nightly news and current affairs shows as these often have a very fear-provoking tone and the stories are usually things you cannot do anything about
  • Maintain a healthy work, play and rest routine; take a break every once in a while, exercise regularly to be fit and healthy, do activities that make you happy and laugh, eat a proper diet and make sure you are getting enough sleep.
These things could help you manage and cope with panic attacks. Good knowledge of your condition helps a lot in being able to handle, manage and prevent it from worsening. Take the time to understand your attacks, recognise your triggers and early symptoms and you can definitely develop skills and techniques to help manage such attacks.

Many people have overcome this crippling condition completely, and you can too!



Comments
relaxation commented on 29-Dec-2015 01:20 AM
Merci beaucoup pour l'ensemble des informations que vous donnez, pas évident mais je comprends beaucoup mieux du coup, merci beaucoup.

Lincoln Lillig commented on 03-Aug-2017 10:41 AM
tell her.|


Post a Comment




Captcha Image






BLOG TAG CLOUD
avoiding personal relationships gym patience healthy work death friends panic attacks yoga your own stress sadness caregivers life events concentration major life change therapy trauma survivors triggers fruits stress levels psychosis shutting yourself away cope with stress tremors heart attack child's feelings different natural disasters society pain management stress management tips acupuncture positive thoughts panic day dreams smoking physical exercise indicators spine inflammation child hot flashes symptoms running flashbacks increased oxygen take control racing thoughts accepting stress level support systems intestines childhood stress test taking relaxation major problem self-confidence panic attack violet leaves essential vitamins music stress pain life-changing event medical illness tips breath avoid stress completely anxiety advice health giving pressure simple herbs stress related disease combat stress severe depression pillow therapy oesteopathy reducing stress confidence stress balls obsessive compulsive be positive aerobic exercise calm down elderly parents managing stress mens problems experience mental stress fight stress oxygen relaxation technique hateful teen crying herbal medicine teachers anxiety disorder brainwave patterns eat right frustration sunlight relieving stress psychological problems withdrawn enough rest metabolism psychological challenge disease cancer emergency financial assistance debts relaxation method cortisol disorder calm person talking about it breathing exercises childbirth nervous jitters stomach anger management vitamin e lifestyle factors war experience homeopathy anxiety trigger loss of privileges stress relieving staying healthy stay firm squeezing motion child anxiety stressful situation stamina diseases laughter health professional rape calmness stress reducing food management tips gastro-urinary-system aerobics job stress talk hormones guided imagery acute anxiety employee relationships saying no deep breathing eat healthy stroke muscle strain toxins weight gain safe home preparation prayer drinking overeating vacations stress relief high blood pressure consequences exhaustion lack of respect abnormal anxiety weight loss stressful situations enough sleep therapist tough job fighting stress food stress hold your ground vacation relaxation techniques growing baby sitting feeling depresses daily hassles unnecessary stress fitness schedule irritability stressed out job loss classical music medical problems help sooth stress reduce stress passionflower leaves normal emotion detoxification thinking positive elderly parents moving physically sick stress help unbalanced nutrition anxiety attacks chronic disease shallow breathing perspective illness sleep routine anxiety help paranoia linea negra overtired intense fear chronic stress unexpected panic attacks relaxing walk compulsive anxiety disorder music therapy anxiety resources herbal teas insomnia fight or flight Vitamin C coping stress traumatic event meditation person feels stress anger risk factors skills chiropractic blood pressure physical symptoms nurses internal biochemistry negative thoughts understanding distress normal life daily school work get rest money sources over stressed physical strain adult stress external event healthy people relaxing sounds help pregnancy personal stress right music current affairs headaches headache coping with stress day care center hormonal fluctuations outbursts healthy breakfast relieve stress harmful fall asleep demanding blood flow fear strong immunity saying yes quality time management program body changes stress management shakes post traumatic stress disorder enjoying music toddler new people medicine bad habits palpitations stressors say no practice tests antioxidant grief depression symptoms of anxiety solve problems psychological daily life social problems body sends diabetes nettle lack of food regular exercise cardiovascular system major stress stressful job music age group quality of life physical ailments health insurance advice PTSD preventative measures strain experiences self-awareness discomfort housework issues assertiveness extreme discomfort sleeplessness heart pump family chills parents healthy diet natural medications mineral supplements physical nightmares response nature sounds mental fear work overload encouragement support stress management technique stress related illnesses urinary system sleep deficient aroma therapy proper diet cause depression sleep deprivation vital signs life stressors anxiety understanding break personal goals abusive delegate work sleep emotional strain aromatherapy physical body concentrate



Copyright 2016 - Free Info Site Enterprises
Privacy Policy  |  Copyright Policy  |  Website Use Policy  |  Non Endorsement Policy  |  Contact Us  

Health Blogs
blog links