There are now many ways that people can get help with anxiety related problems and if the panic attacks or anxiety is deep seated and is changing your life then you should seek help immediately instead of trying to go it alone. In the majority of cases simply seeking help and advice and admitting you have a problem can greatly help to ease the stress which in turn relieves some of the anxiety and so softens the blow of the panic attack.

Panic attacks and anxiety don’t generally mean that you will have to take drugs, in the majority of cases simply talking with someone and understanding the reason behind them and how they happen is all that is needed to cure them. Some people have fought against these attacks for years, afraid to tell anyone what they are feeling and thinking that no one can possibly feel the same way. Many people suffering from anxiety and panic attacks fear that they have something deep seated wrong with them and this only exaggerates the panic attack and keeps the cycle flowing. However once the person has sought help and understands what is causing the problem they can then go onto stopping them, the majority of people can do this simply by understanding alone without the need for medication.

Occasionally medication may be needed in order to keep the attacks at bay, there is nothing wrong with this and there are many medications which can be used to treat depression and anxiety attacks successfully. Most medication for panic attacks requires the person to take them over an extended period of time and all medications of this nature take at least six weeks for any difference to be felt. There is no shame in needing help and in most cases medication is only needed at first, then when the nerves have calmed somewhat the person can then get on top and knowing why they are feeling the way they do goes a long way to help themselves cure themselves.

There are also several herbal remedies that can help to treat mild depression and anxiety attacks. The most common of these is St Johns wort. This herbal remedy is available at drug stores and health food stores and has been proven to be an effective remedy for treating anxiety and depression.

Anyone suffering from anxiety attacks shouldn’t feel they are alone, depression and anxiety related problems are now common but the important point to remember is that they can be cured and dealt with to enable the sufferer to start enjoying a normal life again.

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Generalized anxiety disorder is classed in those who feel anxious or fearful on the majority of days. The feelings they have with the fear are varied and the depth at which they feel the feelings can be different from one day to the next. The feelings associated with generalized anxiety disorder are the same as those anyone who suffers any anxiety disorder feels. The most common are a fast heart rate or beat, palpitations of the heart, a sick feeling in the pit of the stomach or stomachache, sweating, a dry mouth, chest pain and a feeling of not being able to get enough breathe.

These symptoms are all caused by what is called “the fight or flight’ response or simply the buildup of adrenaline within the body. The flight or fight response is a normal reaction when there is a sign of danger and normally we take no notice of it and it comes and leaves when the danger passes. Adrenaline pumps through the body at a faster rate than normal and the organs such as the nerve endings are stimulated. This feeling can be felt at such times as before an exam or interview.

However, for some these feelings are there on a constant basis and are felt continually on most days, attacks can come as frequently as every few minutes throughout the course of a couple of hours or so or just one attack a day can occur. While some anxiety is quite normal it is considered to be classified as suffering from a generalized anxiety disorder if the following conditions apply; the feelings are out of proportion to the situation, and the feelings persist when there is no apparent reason or the feelings persist once the situation causing the anxiety has passed.

Diagnosis of generalized anxiety disorder can be hard to tell from normal everyday stress and worry. In order to determine if you have the disorder your Doctor will give a very thorough examination; generally if the anxiety persists over a long term then it can be safe to say that you have generalized anxiety disorder. Feelings of restlessness, irritability and feeling on edge all the time are all signs of the disorder, as does difficulty on concentrating for any length of time and not being able to settle to tasks you once enjoyed such as a hobby or pastime.

It is thought that about 1 in 50 people will suffer from the anxiety disorder at sometime during their life although it is most common for the onset to begin in your 20`s. Doctors aren’t quite sure if the disorder stems from anything in particular or if it is just random, some cases have been known to have suffered abuse or been through a traumatic experience just before the onset of generalized anxiety disorder while in others it seems to just appear out of no-where.

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People who suffer from anxiety of this nature are said to be suffering from an anxiety disorder. In the majority of cases a doctor’s help will need to be sought and the person will have to take medication or therapy in order to combat the anxiety.

So what is anxiety?

Anxiety, when extreme in nature has many different feelings, to the sufferer they all cause extreme distress of different levels. Basically put, extreme anxiety causes a feeling of absolute dread. Although there might not be any reason for the person to feel this way and this makes the distress felt much more intense. The more a person thinks about the distress then more anxious they become and around goes a vicious circle.

What are the symptoms of anxiety?

The symptoms of anxiety do vary from person to person and also the intensity of the feelings also differs from person to person. The symptoms of anxiety or an anxiety attack relate to what is known as the flight or fight response. The symptoms include a feeling of dread, a very uncomfortable feeling in the pit of the stomach or even nausea or sickness. A feeling of pains in the chest and heartburn or indigestion may occur; the person might get pains in their chest that can lead them to think they are having a heart attack. Along with this there can be a shortness of breath and a tingling feeling in the hands and fingers. They could have a feeling of being disorientated, dizzy or of the world suddenly caving in on them. Along with the physical feelings the person could also suffer from psychological feelings such as insomnia, feeling exceptionally tired, not being able to concentrate on anything for a long period of time, not feeling in control of your actions and a feeling as though you are going mad.

What causes anxiety disorder?

There are many reasons why a person can suddenly have an anxiety attack, if the attack goes away and you don’t pay much attention to it then nothing more needs to be done. However, if you take notice of the strange feelings and pay them attention they don’t deserve then this will be the beginning of a vicious circle. The most common cause of an anxiety attack is stress; however other factors such as losing a loved one or the breakup of a marriage or even bullying in school can be the onset.

Types of anxiety disorders

There are many different types of anxiety disorder depending on the circumstances which caused the anxiety will depend of the classification. Common anxiety disorders include acute stress reaction, adjustment reaction, posttraumatic stress disorder and phobias.

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According to the American Psychological Association, a panic attack clearly comes without any kind of warning as ‘a sudden surge of overwhelming fear’. It is quite common for most people to experience a feeling of being ‘stressed out’, but panic attacks come with far greater intensity and suddenness. Intense fear and abruptness most usually qualify panic attacks.

They are sometimes attributed to hereditary factors. If someone in your family has had a history of panic attacks, you might be prone to having them too. Critical transitions in life, whether associated with intense happiness or distress, like marriage or divorce, death, job loss or some highly stressful happening could be related to panic attacks in certain cases.

Some people are under the misconception that a panic attack and anxiety are similar in nature or that intense anxiety leads to a panic attack. While it may be true that in cases of people suffering from some anxiety disorder, they are likely to have panic attacks, but panic attacks do not always occur because of some anxiety disorder. Panic attacks are usually sudden and short-lived, while anxiety develops more slowly and remains as a nagging trouble for a much longer time. However, in case a panic attack occurs in a person suffering from an anxiety disorder, it is possible to prevent recurrence of the panic attack by attending to the treatment of the anxiety disorder. Similarly, when panic attacks co-occur with some other mental or physical disorders like chronic fatigue or irritable bowel syndrome, treating these other disorders will help in the treatment of panic attacks, although they do not count as causes.

Extensive researches conducted with the aim of determining what causes panic attacks have not been conclusive in their results. They have only left us with some pointers. One theory is that some people have a genetic pre-disposition to panic attacks. Another mentions some kind of a biological malfunction or imbalance might cause a panic attack. And according to yet another, psychological factors that include various irrational fears, intense stress resulting from some heart-breaking grief or loss might trigger a panic attack.

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#1. Medication

Some people who almost always are under stress and who frequently worry about all small and big things of life need help and support from medical professionals, counselors and relatives as well as friends in order to rid them of their chronic or acute anxiety disorder. Doctors usually prescribe various kinds of benzodiazepines to control anxiety. Diazepam (Valium) is one of such most commonly recommended drugs. In chronic cases of anxiety coupled with depression, they may prescribe SSRIs (selective serotonin reuptake inhibitors) in order to deal with it.

#2. Cognitive Behavioral Therapy

Initially, for people suffering from very high levels of anxiety, prescription drugs may be necessary. However, they may gradually adopt several drugless methods to deal with their anxieties. Cognitive Behavioral Therapy aims at developing skills among anxiety victims to cope with their anxiety-related problems. The therapy involves doing things like making the patients challenge what they believe is the source of their anxiety, replace their negative thinking with positive thinking, get exposed to their particular phobia in order to desensitize themselves to it and so on.

#3. Self-Monitoring

Obtaining as much knowledge as possible about anxiety and related issues, and simultaneously monitoring one’s own mental condition in the light of the information is one of the best ways of coping with anxiety. Identifying the specific problem that causes the anxiety will lead to an appropriate solution.

Some problems have solutions, and in that case, taking suitable steps to solve those problems is better than worrying, without doing anything else. Others do not have solutions, and in that case, there is no point in worrying at all. Such an understanding achieved through self-monitoring busts one’s worry.

#4. Meditation

Squat with legs crossed on a plain surface (the floor is the best). Sit upright, close your eyes and breathe normally, fixing your mind on the process of inhalation and exhalation. Try not to think at all. Whenever the mind wanders away, bring it back to the breathing process. Regular sessions of meditation are effective in dealing with anxiety.

#5. Relaxation

Learn to relax in order to rid your mind of stress. Occupy yourself with games and other activities that are filled with fun and entertainment.

#6. Eating & Physical Exercise / Yoga

Make it a habit of spending time regularly on some vigorous physical exercise or yoga. Taking long walks on a regular basis is very beneficial. A sound body is conducive to a sound mind, which deals with its own problems in a better way. Eat right. If necessary, consult a nutritionist. Avoid processed foods.

#7. Avoid Self-Centered Thoughts and Attitudes

Most problems that are a prime source of your anxiety are a result of self-centered thinking and attitudes. As long as the thoughts centered on “I, Me, Mine” fill the waking moments of your life, your anxieties will bother you. Reaching out to make others happy, even when they are unrelated to you, by sympathizing with them and by helping them in times of need will work wonders for reducing your anxieties.

#8. Avoid Alcohol, Cigarettes, Caffeine and Other Stimulants

Although they seem to provide an escape route, they will only weaken your ability to cope with anxiety. Therefore, you must keep yourself from falling prey to all sorts of addiction.

#9. Avoid Bottling Up Your Thoughts & Emotions

Talk and discuss your problems with your close friend or relative. Let out your feelings. Some people get relief by going to a lonely place and scream their hearts out. The more open you are, the less will be your anxiety.

#10. Bring About Lifestyle Changes

Change your lifestyle so that you can avoid confronting the things that have been putting you under stress. Sometimes, a change of residence or job will help. However, the important thing is to do different things in different ways and places for a new lifestyle, for a new life free from anxiety.

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There is a huge variety of foods that can help to ease the panic attacks and there are some that just make the condition so much worse and should be avoided or limited at the very least. First let’s take at look at some of the foods and drink which can make your panic attacks worse.

Cut the caffeine and processed foods

The number one no-no is caffeine; this just stimulates the body and mind and can lead to reoccurring panic attacks brought about by the stimulant in caffeine. This doesn’t just mean cutting back on the amount of coffee that your drink but also soda, sweets and chocolate.

Eating too much processed food can also mean that you rob yourself of some of the valuable vitamins and nutrients that our body needs to make sure your nervous system remains healthy and to ward off panic attacks. Instant foods, those that contain artificial flavorings and colors and those with saturated fat are the main culprits and should be cut down on.

Good foods

Now let’s take a look at the foods which are beneficial and which can help to stave and keep off those panic attacks.

Protein and carbohydrates are one of the most essential food products that you should include in your diet if you suffer from panic or anxiety attacks. Protein is essential because it helps to keep your sugar levels stable, good sources of protein include fish, yogurt, nuts, beans and tofu.

Fish oils have shown to be invaluable in helping to keep anxiety at bay, look for products that are high in Omega 3. Omega 3 not only helps to ward off panic and anxiety attacks but also helps to keep your heart in tiptop shape.

Try to include as many vegetables in your diet as you possibly can, while all vegetables are essential those which are classed as green vegetables such as cabbage, spinach and broccoli are all the more important.

Supplements

Nutritional supplements are also essential in order to stave off panic and anxiety attacks. Folic acid supplement is an essential supplement for those suffering from panic and anxiety. Folic acid also helps to ward off fatigue and this is essential if you are to keep on top of your nervous system. Folic acid will work better if you take other supplements with it such as Vitamin B, B12 and vitamin C. whole grain breads, fortified cereals, leafy vegetables and fruit are all excellent sources of folic acid and are essential.

Vitamin B12 is an excellent remedy for those suffering from nervous problems and this can be found in liver, beef, lamb, pork and milk and eggs.

Zinc had been known to have positive effects on the nervous system and should be included as a supplement in the diet on a regular basis. Zinc is also said to have a calming effect that of course is essential for a healthy nervous system.

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Prescription medications

The first option is medication, of course. A majority of patients suffering from panic disorder are found to be victims of either agoraphobia (literally, fear of open spaces, but actually, a severe anxiety condition in which a person avoids not only open spaces but also situations involving activities like driving, shopping, traveling, being alone or among crowds etc.) or some social phobia (by which is meant fear of failure in some important social interaction or anxiety related to social performance). Others have an anxiety disorder or depression or both, which accompany panic disorder. Depending upon the severity of panic attacks and the symptoms associated with them, the doctor will advise the course of treatment and the type of medication.

The doctor may prescribe either SSRIs (Selective Serotonin Reuptake Inhibitors) or TCAs (Tricyclic Antidepressants) for controlling and reducing the severity of panic attacks. Normally, it may take anywhere between 6 to 12 weeks for the medication will prove effective. After about six months, the medication may be gradually reduced and stopped, while carefully monitoring the patient’s withdrawal symptoms and relapse possibilities. The actual duration of the medical treatment will depend naturally on the individual’s speed of response to it. The specific medication selected for use by a certain patient has to have the patient’s acceptance, after clearly being told about the various side effects of the chosen antidepressant.

Cognitive Behavior Therapy

The other option may be put under the term CBT (Cognitive Behavior Therapy). Although many doctors would like to recommend a treatment that allows medication to be administered along with CBT, if you do not like to suffer the side effects of medication comprising antidepressants, you may opt to undergo CBT alone. In that case, you have to be aware that the reliability of CBT without the use of any medication is quite limited. Besides, it is quite a long-drawn process, which may sometimes take several years to be really effective. This is because the patient takes time in identifying the feelings that, due to their misinterpretation, form the basis for panic attacks. The patient also has to have time enough to be properly educated about panic attacks and their prevention. This means it is imperative for the patient to understand and appreciate the nature of panic attacks and how to face the various symptoms without succumbing to their severity. This is just the cognitive part of the therapy.

The other part of CBT comprises bringing about behavioral changes. The patient has to learn proper breathing so as to prevent hyperventilation, which is a very common symptom of a panic attack. The patient has also to learn relaxation techniques that help calm the nerves. Meditation may be useful for relaxation and mental health. Physical exercise done on a regular basis will also be good. Bringing about suitable lifestyle changes is usually recommended.

You must decide in consultation with your doctor and other health care professionals whether medication is right for you.

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Assume that you have had a panic attack due to a certain phobia. Getting rid of the phobia or removing the thing that caused the phobia should be enough to prevent the panic attack. A panic attack may have resulted from hyperventilation or rapid breathing. What happens here is you breathe faster or deeper or heavier than normal, and due to this the level of carbon dioxide concentration in the blood falls below normal, which in turn causes numbness or a tingling sensation in the limbs, nausea, dizziness, headache, or even fainting – all these being symptoms of a panic attack. Obviously, prevention of the recurrence of hyperventilation is a way to prevent the resulting panic attack. Breathing into a brown paper bag put over the nose might help prevent hyperventilation. Breathing from the diaphragm as against breathing from the chest is always better in reducing hyperventilation.

Normally, different types of fear form the most common cause for a panic attack, particularly the fear of losing control, the fear of going crazy or becoming mad, the fear of dying and the fear of fear itself. In that case, what is important is to resort to an all out attempt to get rid of the particular fear.

Prevention of a panic attack becomes more difficult when there is no apparent cause that triggers it. Irrespective of whether you know what triggers a panic attack, doctors and other professionals generally suggest three main methods for its prevention, namely, medication, CBT (Cognitive Behavioral Therapy) and relaxation.

While some doctors prescribe various benzodiazepines, others prefer to advise the use of antidepressants, particularly SSRIs (selective serotonin reuptake inhibitors), which are effective in the treatment of depression, anxiety and a variety of phobias that might trigger a panic attack.

However, overcoming panic attacks becomes easier through adopting a combination of medication and therapy.

Some of the CBT techniques involve what is called ‘symptom induction’. The thinking here is that you can prevent the fear of a panic attack by intentionally exposing yourself to the very symptoms that you fear are the cause of an impending panic attack. Therapists make patients go through several exercises, which repeatedly induce those symptoms that appear to them as the most terrifying or frightening.

Techniques of relaxation and meditation are extremely helpful in the prevention of panic attacks. Taking regular physical exercise is important. Timely meals with lots of fresh vegetables will help. Avoid processed foods, stimulants, caffeine, cigarettes, alcohol, and other intoxicants, which you wrongly believe to provide an escape from your stress. Monitor your blood sugar levels and try to keep them within the recommended levels. Freely communicate with your close friends or relatives about your emotional distress to prevent the building up of strong emotions and feelings inside you. Share your fears and discuss the strategies of fighting them with your friends and family. Diaphragmatic breathing as opposed to chest breathing will be conducive to the prevention of hyperventilation.

Bring about lifestyle changes to improve your overall physical and mental health. Adopt meditation techniques which induce a positive outlook on life and which help dissipate imaginary fears. Finally, there is nothing better than faith in your ability to cope with life as it comes. Try to develop that faith. Panic attacks will never touch you.

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There are many ways that anxiety can be reduced, a doctor can prescribe medication and it might be advisable and needed at first. There are also many therapies available to those suffering including learning relaxation techniques and meditation. However, despite the wide variety of treatments, one of the most popular alternatives is hypnosis therapy.

There are different ways to take advantage of and use hypnosis. In the simplest form hypnosis can be done at home, all that is needed is to purchase one of many DVD`s or tapes that are specially prepared for home use and listen to it. The other option is going to a hypnotist who will guide you throughout a session or several sessions, in order for you to get on top of your problem.

How does hypnotherapy work with anxiety?

Stress and anxiety and especially the symptoms that anxiety produces are all in the mind, meaning they are thoughts and feelings from signals that the brain sends out. In reality when suffering from anxiety you are tricked by your brain into thinking there is something wrong. If you were to just let the feelings pass without giving them any credence then they would simply disappear, however those who suffer don’t. They hang onto the feelings and let them bother them; they believe that something must be seriously wrong for them to feel this way. The more they think and let the feelings bother them, over time these feelings get instilled in the mind and this becomes the natural way of thinking. Using hypnotherapy changes the pattern of your thoughts, it brings you out of the stupor you have put yourself in and teaches you how to let these thoughts, feelings and worries go and come back to the real world. It brings back and establishes your pattern of free will, which through sheer terror you let go. You are then able to react to everyday occurrences and stress as you had previously before this took a hold of you. Hypnosis merely interrupts this new way of thinking that you have quickly let establish and returns your old way of thinking, thereby freeing you from the debilitating life that you have made for yourself and allows you instead to be the person that you once were. Hypnosis is perhaps one of the best ways to overcome problems with anxiety as it focuses on the true problem at heart, the brain and its pattern. It is one of the safest ways and a way that anyone can go as the therapy can be undertaken in the persons home where they feel most comfortable.

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When people think about sex, men often concentrate on the male organ of copulation size. Many people often think more and this thinking converts into anxiety. The following two factors are dealt with great anxiety. First is that a person thinks whether his organ size is bigger than other men and second is whether his organ can satisfy him and a woman during sexual activity.

A person often justifies himself as a braver man than others regarding sexual acts and therefore he will do anything for that. Some people abduct to advertisements of pills, male organ enlargement instruments, lotions and potions for the promise of best and most romantic sex life.

But it is also natural thing that every person has his own organ of unique size. It means that it varies from person to person. People often think that they will get highest satisfaction when they will have or do sex with large organs, but this is a misconception. Keep in mind that sexual satisfaction can be achieved by any number of actions. The male organ of copulation size is only one aspect of things.

There are many myths of big the male organ of copulation that are famous in the world. It was believed to be strength and potency. It is said to be give more pleasure.

Biology 101

Genetics dictates the male organ of copulation size. Age rate 10 to 14 is the main period. The growth of the male organ of copulation starts during the time. First testicles begin to expand and hairs grow around the male organ of copulation. At the same time a the male organ of copulation begins to enlarge in length and in girth as well. 3 to 4 inch is the average size of any mature boy or man who is non-erect mature adult.

Body size also effects on the male organ of copulation size. For example, as some people are overweight, their the male organ of copulation size and length appear as smaller because of the fat.

Many people follow medial treatments. The medical treatments cause change in the the male organ of copulation size and conditions. For example, the condition of microthe male organ of copulation can be hormonal problem, or genetic at birth. You may also intervene the microthe male organ of copulation using medical treatments. Concealed the male organ of copulation, webbed the male organ of copulation and trapped the male organ of copulation these all are the conditions. These conditions are outwardly small but the size of the the male organ of copulation is normal. You can change the conditions or the male organ of copulation size by using medical treatments.

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Signs and symptoms of a panic attack

The symptoms of a panic attack or anxiety attack are numerous; they range from feeling ill, faint, some people think they are going to stop breathing as they find difficulty in getting enough air into the lungs. They might also feel a choking feeling in their throat or that something is stuck in their throat, they have difficulty in swallowing. A sudden hot flash might come across them and their face might feel as though it is burning, they might also start to sweat heavily and this is very often mistaken as the signs and symptoms of a heart attack. There also might be a numbness or tingling felt in the body, this is especially so in the hands and fingers although the numbness can also be felt throughout the body. You may feel a very strange feeling of dread – what you are afraid of you may not even know, but you are afraid of something and the terror begins to build quickly and mounts. Eventually you feel as though you can’t take it anymore or that you will just die. You may get a feeling that you just want to get away, although you don’t know where you would go or where you would run.

These are all common signs and symptoms of a person suffering from a panic attack and are perfectly normal for someone that is stressing their mind and body to the total limit. They are however only feelings and thoughts and it is only because you are paying them attention and adding more and more adrenaline to your already stressed body and mind that they are able to develop as they do and make you feel like you do. In short, what you are experiencing is nothing more than you frightening yourself.

When faced with danger these feelings prepare our body to run away from the danger before us. Once the danger has passed then so do the feelings, the feelings stay with us for as long as the danger is present and the gradually dissipate. When you experience a panic attack you are simply frightening yourself and so the signs and symptoms stay with you. The easiest way to deter a panic attack or anxiety attack is to pay no attention to the signs and symptoms. If your hands and face start sweating then let them, if you feel faint then sit down and rest, but don’t worry about it. Just bear in mind that the symptoms are nothing more than your fear – let this fear go and the symptoms will go.

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Symptoms of a panic attack are simply the effects adrenaline is having on the internal organs and nerves, the adrenaline stimulates the nerve endings and then you take notice of the feelings associated with the adrenaline and magnify them which in turn cause more adrenaline to flow throughout the body and therefore create a never ending cycle of fear.

The symptoms associated with a panic attack are all the symptoms that are normally felt when you are in any form of danger. The seating and tingling hands, shaky legs, quickly beating heart or palpitations, sweating, a sick feeling, a feeling of wanting to run, all these feelings are brought about by the on rush of adrenaline to prepare the body to stand and fight your way out of danger or to run away from it. When the danger passes the feelings subside and go away and nothing more happens, the episode is quickly forgotten, however those who let the feelings bother them, the people who wonder why they are there are then setting themselves a plain target for those same feelings to keep returning. The only problem is that the more the person worries whether they will return then the more likely it is that they will return and this is the onset of the vicious cycle.

Breaking the cycle takes time and patience but it can be done, while the bad habit develops quickly and sticks in the mind easily it is harder to forget and change. What has happened is that these new feelings of panic trick your brain into thinking this is the normal way of thinking, even though the majority of us deep down know this not to be true.

The easiest way to begin to break the cycle and establish your old way of thinking is to simply not care about the feelings that overcome you. At first this is easier said than done as the symptoms can be very distressing at the time, however with a little time it does get easier and then you finally realize that the cycle is kept going by how you think and can be broken.

At the onset of a panic attack, be it palpitations, sweating, dizziness or any other symptom, try to remain as calm as possible and take a slow deep breath in through the nose, hold it for a second and release it slowly through the mouth. Do these while letting the feelings you have sweep over you and continue to breathe slowly throughout the attack. Once you don’t give the feelings too much thought you will find that they do subside, and the more you practice this, the easier they do subside until finally you are back in control of your body and your feelings.

Don’t think though that as soon as you start this new way of thinking the panic attacks will cease immediately, occasionally they do once realization sets in, but in some cases it takes time and patience. The most important thing to remember is that it does work.

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When a panic attack occurs, you may experience any one or more of the following symptoms: pounding or racing of your heart, rapid breathing, pain in the chest, shortness of breath, a feeling of getting choked, a tightness in the throat or experiencing some strong difficulty in swallowing, dizziness, nausea, abdominal cramps, trembling, experiencing chills, feet and hands becoming numb or experiencing a tingling sensation, a feeling of going crazy and losing control altogether, and even a strong fear of dying suddenly. Some other mental conditions accompany an episode of a panic attack. These include depression and some phobias, especially, agoraphobia (fear of public places). It is not necessary for a person to suffer a panic attack when alone or only at certain times. A panic attack may occur at any time and at any place, even when a person is sleeping.

You wonder as to what causes a panic attack. Scientists and medical researchers are not sure about exactly what triggers it. If someone close in your family circle has had a panic attack, the probability of your getting it increases, as there could be a genetic connection for it to occur. You do not need to be under the impression that any obvious intense stress causes a panic attack, as it may occur even without it. An imaginary or sub-conscious life-threatening situation may activate your body’s alarm system resulting in a panic attack. A serious illness that may put you under severe stress may cause it, but it does not occur in all cases of serious illness. A phobia that you have may inspire a panic attack, but it will subside the moment the object of your phobia disappears. It could also occur as a side effect of some medication you take for the first time or even after using it for quite some time. There is therefore no way you can pinpoint the cause for a panic attack, as different people may have different situations in which they experience it.

Only a doctor, after examining you and assessing your health condition in detail, can determine whether you have a panic attack or a panic disorder. You may not really be suffering from a panic attack although you may experience symptoms similar to those of a panic attack. Therefore, seeking a medical expert’s advice in such matters is always the best thing to do. A psychiatrist or a psychologist might be of some help. Certain cases of panic attack may require medication and some may need behavior therapy and life style changes. In some other cases, the person concerned may have just to learn proper relaxation techniques in order to get rid of the possibility of a panic attack occurring.

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You may find yourself hyperventilating or breathing very rapidly. Your heartbeat might be racing or pounding. You may experience palpitations. Profuse sweat might drench you. Your body may begin to shake and tremble or at least you may feel it is shaking and trembling. Your throat and chest seem to be tight and you experience a choking sensation. You may also experience a pain in the chest. Numbness or some tingling sensations in your face, hands and feet might make you suffer. You may have an urgent need to go to the restrooms to relieve yourself. You may feel so uncomfortable because of nausea or indigestion, dizziness, or the other sensations that you seem to experience that you may even feel you might be on the verge of death. Any one or a combination of many of these common symptoms can accompany a panic attack. Once the symptoms subside automatically, you feel utterly exhausted and weak. It is in the nature of a panic attack that it leaves you totally debilitated.

One thing here is that we are all biologically different and therefore may not react the same way when exposed to the same or similar stimuli. Panic attacks can thus produce different symptoms in different people. Naturally, it follows that individuals have to understand the particular situation which has triggered the panic attack and take specific preventive steps to control the symptoms the next time around.

Any attempt to control such symptoms of lack of control over the functions of the mind and the body appear is ironic. It might even appear to be futile or impossible. That fortunately is not the case, however. There are ways which when followed will help you in leading a life free from panic attacks.

The first thing is to be aware of the fact that panic attack symptoms do not and cannot cause any harm whatsoever to you, although they can be scary mainly because of your feeling of intense fear that is unrelated to the reality that surrounds you. The next thing is symptoms like hyperventilation can be controlled and even prevented from recurring by learning to breathe slowly and properly. Diaphragmatic breathing, not chest breathing, will help control hyperventilation. Breathing practice should be followed by learning relaxation techniques, which will help in de-stressing you and calming your nerves. In situations that provoke anxiety, if you progressively learn to relax your muscles, you will be able control some of the panic attack symptoms. Cognitive Behavior Therapists will help you learn to control the panic attack symptoms by exposing you to the very situations that triggered the panic attack in the first place.

Prescription drugs will be helpful, but you must be wary of their side effects. Meditation, much better than medication, may provide you with a better and lasting solution, if you learn the proper techniques to help control your particular symptoms.

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1. How to recognize anxiety and panic attack symptoms
2. Breathing through a panic attack
3. Practical Tips to Prevent Panic Attacks

While at first those who from panic attacks on a regular basis will have to struggle to get a hold of their breathing and remember the exercises that they have learned, with a little practice they will be able to do this on demand. Breathing exercises are the base of many therapies for treating anxiety and panic disorders and have proven to be the most useful in stopping the attacks and even in preventing them.

Breathing from the diaphragm

Learning how to breathe from the diaphragm is essential in order to stem the panic attacks, it is very easy to learn and once you have gotten into the habit it will come naturally, while at first it will seem a little strange. Breathing from the diaphragm is how all babies breathe, it is the natural way of breathing and it is only because we get out of the habit as we grow that we don’t normally breathe this way and we instead get into the habit of breathing unnaturally.

To learn this type of breathing, place one hand on the abdomen and the other on your chest. Your chest should remain still, hardly moving as you breathe in and out while your belly should extend as you breathe in and fall when you breathe out. Imagine getting all the air out of your body as you breathe out, you are aiming to slow your breathing until you are taking around 6 breaths every minute. The breathing should be natural and slow with no sense of rushing. The belly should go in and out in smooth motions without a sense of effort. If during this stage you find that your chest is moving instead of your belly then put a little force on the chest to remind you to stop breathing from your chest.

One important factor to bear in mind that while you are practicing this new form of breathing if at any time you feel dizzy or light headed then simply stop and rest. Then begin again with your new way of breathing in a few minutes; you have to remember also that you shouldn’t be forcing yourself to breathe. The breathing should be done naturally with very little if any effort.

Once you have learned the technique then you can apply it anytime you feel the symptoms of an anxiety or panic attack. The moment you feel a little tense then ask yourself if you are breathing the right way and if not switch to it and breathe through the abdomen instead of the chest. When people have a panic attack they tend to over breathe or hyperventilate, this leads to dizziness and light headedness and gives the feeling of being able to take a deep breath. The only way to combat this is to slow down the breathing.

Related posts:

1. Controlling Panic Attack Symptoms
2. How to recognize anxiety and panic attack symptoms
3. Practical Tips to Prevent Panic Attacks