How to Stop Panic Attacks - 5 Ways to Escape From Anxiety and Panic Attacks

Panic Attacks and Anxiety can be a pain in the ass if it is not controlled properly. Some people have been suffering from it ever since they were young, whereas some may have just gotten it recently. Nonetheless, it is always safe and good to learn how to stop panic attacks without relying on drugs and medication.

Awareness - Awareness is important, as when an attack occurs, at least you are aware of it. Keep this in mind, Panic Attack can happen to anyone, from the unhealthy to healthy ones, from the young to old, male and female.

Deep-Breathing - Practice deep breathing is one of the essential skills needed. Deep breathing allows you to calm your mind and body during an attack. Breathe in deeply for 3 slow counts, hold your breathe for 3 slow counts, and breathe out for 3 slow counts. Keep doing this until you feel calm. Personally, I love this step. When I was still suffering from Panic Attacks, I always do deep breathing as it calms me down both physically and mentally.

Know The Symptoms - When you are in a war, or even a game of chess, the winner of the game will always be the one whom knows his opponent inside out. Same goes to you. One of the ways you need in order to learn how to stop Panic Attacks is to understand the symptoms of it clearly. When a symptom arouses, you would be equipped with the knowledge of it, and you would know how to go about it.

Stay Positive - Although it is easier said then done, but staying positive is one of the many ways to stop panic attacks. Learning how to stay positive is one of the most crucial steps you have to remember if you want to learn how to stop Panic Attacks. When an attack comes, tell yourself that it will pass. Do not ever let those wild thoughts of yours get into you. Imagine that one day you would be un-cuffed from your suffering, and free life that you would lead. Let that be a motivation for you. Make it reality, and not a dream.

Avoid Unnecessary Stress - Do not stress yourself out for no reason, as stress is one of the major triggers for Panic Attacks. Learn how to stop Panic Attacks by managing your stress. If you have to say No to something to prevent getting stressed, then do it. If you have to put some work aside as you're feeling tired, do it. Don't force yourself to do something which would end up worsening your condition. It's just not worth it.

Read this 5 steps again and again, equip yourself with the knowledge of what these disorders are about. It can be either you, a friend or a family member suffering from it. At the end of the day, you would be the one having the last laugh when you get cured.

Do not ever give up. I was once a victim of it and I know exactly how you might feel about it. The feeling of helplessness, feeling of weakness. It is natural to feel that way, but do not ever let it get to you. Tell yourself that you can get through it.

Always remain in control. Control your emotions and thoughts, and not the other way round. Be in control of situations even if you are experiencing excruciating pain. It's difficult, I know, but it has to be done. Having the mentality of not giving up, and tell yourself that you MUST get rid of that disorder everyday in the morning will increase your chance of recovering by 85%. No, I'm not joking.

Don't fight your war against Panic Attack and Anxiety without equipping yourself with the tools you need.

A Strong Relationship Helps You to Overcome Depression

If you are experiencing depression, you will react as if the whole world is crumbling down in front of you with no foresight of redemption. In most cases, you will also tend to think and act irrationally. It puts a strain on you, preventing you to see the better side of the goodness of life. It only makes you feel that everything you want to do to make your life a better place to be in, turns out to be a wasted effort.

People closest to you will also feel the brunt of your depression. They want to help you but you may not see their help in a better light, and you may shun any form of assistance from them. In the end, they will not blame you for leaving if it is going to make things easier for you.

The bottom line is that you have to get yourself out of this cocoon. You have to deal with the problem by first understanding that you have a depression. Next, you have to find out what caused this mental disorder.

There may be many reasons such as one losing a job, or experiencing failure due to occurrence of an event. Even though you are in a strong relationship, this feeling of depression can snowball and have an adverse effect on your relationship.

When it begins to affect both of you, the only solution is for both of you to undergo counseling. You got to be back down and be mindful of the situation carefully.

There is a correlation between past relationship and depression. It is possible you have previously experienced a failed relationship and this sense of dismal feeling follows you through you current relationship.

It is therefore important that you seek remedial advice from marriage counselors or trained professionals.

What is important is that you must never give up the belief that you can overcome this mental disorder and that every effort you make matters. It is vital especially when your loved one has to depend on you.

The good side of it is that with a strong relationship, you will overcome your depression.

Breathing Tips For Panic Attacks - The Most Important Things You Should Know

Finding the right approach to relieving the symptoms of panic attacks might not be as easy as you might think. The main problem is that the causes that trigger the condition of sudden and strong anxiety are different from person to person. However, most of the symptoms are common in all cases, so you can use techniques that will help you reduce their negative effect and the overall one as well. Here is some useful advice on correct breathing and tips for panic attacks associated with it.

Restoring your breathing to its normal state is crucial when experiencing this type of condition. By doing this one of the tips for attacks, your heart beat rate will also slow down and return to normal and the blood pressure will decrease. You will not feel dizzy and your muscle pain will also be relieved. Through the better blood circulation you will not feel your hands and limbs numb and you will stop shivering. Overall, breathing is the key to relieving a large part of the symptoms associated with panic attacks.

Before performing the breathing technique it is important to be in the correct posture. Straightening your back will help you expand your chest. In this way all your body organs will feel relaxed and you will be able to use your lungs optimally. You do not have to stand up - sitting comfortably in your chair will do just fine when applying this one of the tip. You have to inhale fully, but trying to stay as relaxed as possible.

Exhale slowly without pausing in between. Closing your eyes will also help you concentrate on your breathing. You have to repeat this technique over and over again until you start feeling better. One of the best tips for panic attacks is to actually use this method whenever you are in a stressful situation as it might help for the prevention of the condition itself.

Information on Panic Attacks - What You Should Know

Suffering from any form of mental or behavioral disorder is quite a difficult thing to face and information on panic attacks is sure to help you get through the harder days. Just like any other form of disorder or malady, the best prevention or alleviation often originates when one knows all the pertinent things about such a disorder or sickness.

People would tend to be more participative, both patient and family members, if they are given proper enlightenment on the issues and associated symptoms that might possibly be faced by their relative. Also, educating those who frequently surround the patient will be of great help especially during unexpected attacks.

Information on panic attacks should solely focus on the signs and symptoms although these are perhaps the most important things that must be taken well into consideration. It is also, however important to understand that such anxiety is not at all contagious.

Moreover, it is also important to bear in mind that this sudden attack is not at all caused by anything in particular but can be triggered by almost anything that can stimulate intense fear. It is therefore significant to take a careful assessment on whatever situation a patient is to be exposed to for it may contribute a lot to sudden incidence.

The earlier signs of this disorder may not be very evident at all especially that each and every one of us may have felt sudden and intense fear once or even twice in our life. But what you should carefully regard is when the incidence appears to have occurred more than twice and the interval in between is relatively short. Such is the time then that one can say that he or she may be experiencing this behavioral disorder.

It will also be easier to treat the ailment if the patient acknowledges first that he or she is experiencing the ailment and would commit to any form of treatment. It will also aid in the course of the treatment to be aware of the areas in one's life where the condition can readily attack and cause ill effects. In this manner, it will not be difficult to ask the patient to submit to a form of treatment. On the brighter side, it may also help lift off the load among those who are experiencing this condition that there a number of means to help them cure it or at least lessen the number of incidence.

Are You Dealing With Panic Attack Anxiety Symptoms?

There is a wide range of panic attack anxiety symptoms out there and if you suffer from this condition, then you likely know that there are many different things to deal with, but do you know how to spot the symptoms? If you are one of the millions of people who are stressed out, then you might also be living with an anxiety disorder and not even realize it. Many times, when we find that we are stressed and unable to deal with our problems the right way, we begin to suffer from symptoms of anxiety and even panic attacks in some cases. So, if you are stressed, one of the most important things you can do for yourself is to learn to properly deal with these feelings.

Panic attack anxiety symptoms, when left untreated can affect your life and add to job difficulties, health and marital problems and depression, so it's important to know what you're dealing with so you can keep living a normal, unaffected life, even if you do happen to suffer from this condition.

Some people can actually deal with panic attack anxiety symptoms quite well. By using relaxation techniques and through diet, exercise and a good, solid sleep schedule, many people feel only what is considered 'normal anxiety' and it passes in no time. However, many others have problems with letting their feelings out and this is where a person can develop an anxiety disorder.

If you find that you are struggling to deal with panic attack anxiety symptoms, then you should know that there are certain lifestyle changes which you can make that might help you to relieve some of these annoying symptoms and easily deal with your anxiety so that you can go on with your life. For instance, if you begin feeling anxious, if you are able to, make the time and take a walk. Often, part of the reasons we feel extra anxiety is because we don't work off our added energy that we get from the adrenaline which builds up because of our anxiety and stress. The next time you're feeling stressed, try working out. It's likely that you will feel much more relaxed after a workout and this could greatly benefit you from anxiety symptoms.

Another factor that is very effective in fighting panic attack anxiety symptoms is to get a good night's sleep, every night. Sleep helps the mind and body to rest and rejuvenate, which can be very effective in helping you to ease your anxiety. The theory behind this is that when you get a good, deep sleep your mind is able to work through some of the stressors in your life that may be causing you anxiety. When your body is well rested, you can find that you are more alert and able to deal with the problems which are frustrating you.

There are also many helpful programs available to overcome anxiety and panic attacks and even if your condition is mild, a less stressful, anxious life is a key to longevity.

Sleep Panic Attacks - Did You Know This About Sleep Panic Attacks?

If panic attacks during the day are extremely frightening and upsetting for the sufferer, then sleep panic attacks are doubly more so. The individual abruptly wakes up from a seemingly deep sleep suffering from the debilitating symptoms of a full-blown panic attack, which can leave him/her feeling very distressed, confused and agitated. In some cases, this can give way to extreme fear of sleep, which is called hypnophobia among mental health professionals.

Attack Types

It must be noted that 50-70 percent of individuals who have panic disorder will experience one or more episodes of these attacks in their sleep. Unfortunately, other sleep disturbances like insomnia can also happen with said episodes especially when these become more frequent.

To further complicate the matter, there are many forms of panic attacks during sleep.

• It can be that the person suddenly wakes up with the feeling that a panic attack is about to begin.

• It can be that the person seems suspended in mid-sleep where he/she is completely aware that a panic attack is happening, which results in a struggle to wake up.

• It can be that symptoms atypical of a waking panic attack - teeth grinding, headache and pressure in the ears - are present.

• It can be that the symptoms are very similar to waking panic attacks except that these are sleep panic attacks.

No matter the type of sleeping panic attack, the person wakes up feeling confused, agitated, disoriented and detached from reality. And if a sleeping panic attack happens in an unfamiliar room, the effects are doubly distressing for the individual.

Benefits of Treatment

Of course, the right treatment approach for attacks during sleep will greatly benefit the individual. The frequency and severity of the attacks will be considerably lessened, which will also benefit the treatment of waking panic attacks.

Treatment will vary according to the severity and frequency of the symptoms, with the existing medications for waking panic attacks an important consideration, too. For many sufferers, changing the medications can prove very helpful along with a different approach in psychotherapy. Of course, self-help techniques will always be useful in any kind of panic attack.

Causes

At present, the causes of sleep panic attacks are not yet full understood although theories do exist. One theory suggests that increased levels of carbon dioxide in the blood triggers the attacks especially in individuals with who are prone to hyperventilate. Another theory suggests that sudden changes in the sleep cycle trigger the attacks.

No matter the causes, however, the symptoms are similar in almost all cases. There are heart palpitations, chest pain, sweating, hot flashes or chills, trembling and twitching, hyperventilation, dizziness, fear of losing control, sensation of choking, abdominal distress, numbness or tingling sensations in the extremities, and a desperate urge to flee from danger.

Fortunately, these symptoms will subside in 10-20 minutes although these may have arisen so suddenly that the individual is caught off guard. However, it is highly recommended that professional opinion must be secured to determine if other sleep disorders like obstructive sleep apnea, gastroesophageal reflux disease and laryngospasms are not the culprits behind the sleep panic attacks.

How You Can Overcome Panic Attacks

Panic attacks are a fairly prolonged spell of the greatest anxiety and nervousness. People who experience anxiety attacks are known to get extremely nervous; nauseous; breathe heavily with short breath and in some cases symptoms can be dizziness and chest pains. For quite some time now medical psychologists have been investigating how to help sufferers over panic attacks. But panic or anxiety attacks have been attributed to post-traumatic stress; a materialising of one's greatest fears and drug/alcohol withdrawal symptoms. Whatever the case may be there are ways that have been designed to help people overcome panic attacks, read on.

If you are curious and want to know how to overcome panic attacks then the answer lies hidden in a healthy way of living. If you're prone to anxiety attacks you will have to cut out alcohol and cigarettes from your life. This is mainly because alcohol and nicotine increase blood pressure and reduce your natural response to an attack. Another substance you must also refrain from taking is nicotine in coffee. Nicotine makes you feel awake and jumpy, two symptoms that can worsen an already dangerous condition.

Panic attacks are obviously triggered by something otherwise they would be a mysterious occurrence. One crucial step to overcome panic attacks involves facing your fears or traumatic experiences straight in the face and deciding that they will not influence your life negatively anymore. If you have had traumatic experiences and you're reminded of them you will in all likelihood experience an attack. Now if you don't learn to manage your emotions you will always have an attack every time you're confronted with similar circumstances.

Calming down and controlling breathing is a certain remedy for increased blood pressure. This is because panic attacks come with heavy breathing and shortness of breath, two symptoms that will readily worsen if nothing is done about it. Breathe in deeply and slowly to balance out your pulse. One technique is breathing into a brown paper bag or anything of such a nature.

Exercise reduces the levels of adrenalin in the body through natural body processes and help you to overcome panic attacks. Adrenaline is an energy inducing hormone that eventually increases blood pressure and alertness. Now if you know an attack really well you will know that you also experience an increased pulse, the result of adrenalin released into the body during a panic attack. Logically it therefore makes sense that the body's levels of adrenalin must be reduced by exercise otherwise you can have extreme attacks.

Yoga and meditation will surely make you a calm and relaxed individual. Do some yoga to flex the body muscles and improve the circulation of blood. Meditation is about mental tuning whereby thoughts are monitored and positive affirmations are repeated. Both can be very good rehabilitative techniques and great methods to overcome panic attacks.

Know what triggers your attacks because then your are a step close to controlling anxiety. What normally happens is that when you encounter an object of fear your attack will be triggered. But if you know how to avoid your object of fear you will not experience a anxiety attack.

Finally you must, and i mean must, refrain from using anti-depressants and sedatives. Medications like these can be addictive if you're not careful and they also have harmful side effects that won't go down well with your condition. You don't have to be coping with panic attacks, you cam eliminate them.

After suffering from severe anxiety and depression for years, Lee Preston decided that enough was enough. He had missed out on too many life experiences because of anxiety and depression. After much searching and testing Lee finally discovered a way to overcome panic attacks. Since his discovery and full recovery he has become a passionate individual dedicated to helping others breakthrough this life crippling issue.

The 20 Second Method to Deal With Panic Attacks

Panic attacks

can be devastating on one's life and career. One of the worst things anyone who suffers from these attacks could do is to not seek treatment. Anxiety attacks can wreak havoc on you emotionally and physically if you don't seek help in trying to deal with and overcome them. A simple yet very effective way you can begin to cope with anxiety attacks is by using a simple 20 second method.

The 20 second method works on the basis that you give your attack 20 seconds to do the worst it can. Many anxiety attack sufferers believe that their panic attack will cause some permanent physical harm or damage to their body. The next time you suffer from an attack, give it 20 seconds to do its worst. Countdown slowly from 20 until you reach zero and allow the episode enough time to run its course.

Just why is this method so effective? Mainly because it gives you something you need badly but lack during anxiety attacks, control. By simply counting down from 20 to zero places you in the position of control over the attack and not at its mercy. Most people use simple breathing exercises that teach them how to cope with their attacks and not how to overcome them. By using this method you are instead facing your greatest fear and putting yourself one step closer to one day being entirely free from attacks. The only way you will ever be free of attacks is to face them and deal with them head on.