Panic Anxiety Attacks

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Author:
Mark Tern

If you suffer from panic attacks, you are for sure seeking for a cure or a solution. Even if there is not a “catch all” cure, there are many strategies you can try to get some relief.

Probably the best cure is prevention and getting back more and more control of the situations your mind perceives as threatening and trigger your panic attacks. How does this work?

1) Don’t rely on Panic Attack Medications

You should try to reduce the amount of pills you are using to get panic attack relief. This is because they can give addiction and other undesirable side effects, even if you can find some immediate relief.

2) Identify Your Triggers

Anxiety and panic attacks come from a sense of loosing control. This will increase your fear and suddenly an uncomfortable feeling about a nasty situation will escalate into a panic attack.

This escalation is activated by specific types of triggers. There two things to be known about these triggers:

- They are specific to each person (your triggers are different than your friend’s).
- They can be of very different nature: fears, mental stress, physical stress, going into particular places, worries…

An essential stress in getting back your sense of control is to become aware of these triggers. So get paper and pencil and take track of your panic attacks during the day. Record what happened and what were your thoughts about it. If you can, take a step back and try to record the sequence of thoughts that resolved into a panic escalation.

Soon you’ll be identifying patterns, i.e. recurring situations and/or recurring thoughts that are triggering your panic attacks.

3) Improve your Behaviour and your Lifestyle

In the meanwhile you have for sure to improve your lifestyle. A stressed life is a frequent source of anxiety.

Keeping track of your triggers will give you some insight on the causes of your anxiety. Is then time to recover some control on these topics through appropriate changes in your lifestyle.

You could try to elaborate simple strategies to improve your control in these situations. Just take a tiny easier part of the most frequent uneasy situation (you should track it from your triggers journal) and see how you could handle it a little better. See if you can find any action that will give you a better answer; ask yourself: “What could I do to improve my response?”. This could be anything: talking with someone, finding something pleasant about the situation, rising up and changing the place, or whatever else you can think of. Of course these are little improvements, but any time you’ll be able to succeed, you’ll recover back part of your control and you’ll experience some relief.

In the meanwhile, a drastic change in your lifestyle will affect the way you experience your panic attacks. This has a double effect:

- This will change the situations you experience, so it could restimulate your triggers in a different way (or maybe they won’t be activated at all).
- A change of location, a change in your career, an healthier diet, more exercise, habitual relaxation techniques are themselves beneficial for your anxiety.

So, maintain healthy eating habits, exercise regularly, cut down daily stressors; these are all part of a sensible anxiety and panic attack solution.

Conclusion

When looking for a long term solution for panic attack symptoms, you can’t rely on pills, antidepressants or other chemical solutions. If you identify your panic attack triggers and leverage this awareness to improve your response and change your lifestyle, you’ll increase the control you can have on those nasty situations. Finally with time, patience and willpower you’ll learn to manage your panic attacks recognizing early trigger activation and feeding back a better response, and finally you’ll be able to calm down yourself before your anxiety will become unmanageable and escalate to a full panic attack.

If you want to find more natural panic attack remedies give a look at my website.

Need more help to get rid of anxiety and panic attacks?

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===> Anxiety and Panic Attacks eCourse

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===> Anxiety and Panic Attacks Blog

A Quick Note From The Publisher... If you like the article above, you may be interested in the following article which is also related to Panic Attacks... Night Moods: Do You Have Nocturnal Panic Attacks? Do you have nocturnal panic attacks? Many of us do and most of those that do have them do not know what they are. If you find yourself doing things like this, then you may be experiencing this condition. You go to sleep knowing that you need to sleep to have a good day tomorrow. But, then trouble happens. As you unconsciously transition from one level of sleep to another, something frightening happens. You bolt upright to find yourself short of breath and suffering from chest pains. You feel dizzy and have a sense of impending doom and suffocation. You’re sweating and feel as if you’re going crazy. You have just experienced a nocturnal panic attack. Nocturnal panic attacks occur to many people. They happen when they want to and do not give any signs that they are going to happen. Your dreams have nothing to do with this condition. In fact, you may not even remember the dreams, only the terror of the nocturnal panic attacks. Nightmares happen at a different time frame during your sleep than panic attacks happen. Sleep Apnea If you suffer from sleep apnea, you may be experiencing panic attacks at least in part due to this. Your heart rate will increase as will your blood flow. This causes a feeling anxiety and that can lead to panic attacks. It is your body’s way of protecting you. What Are They Many of those that face nocturnal panic attacks will also experience panic attacks during the day. About half of those that have panic attacks during the day will have them at night as well. But, the catch is that only ten percent of all panic attacks happen during the night. People that have these night time terrors often have a fear of things like having a heart attack or having a stroke while they are asleep. They are, in effect, worrying about bad things...