The Guide on How To Cure Panic Attacks
Panic attacks can be debilitating to the person who is affected by them. It is also a handicap to social relationships.
Learning "how to cure panic attacks" is an important action in overcoming them. When the next panic attack strikes, you may use the following approach:
Acceptance does not mean surrender! It simply means to acknowledge that at this very moment you are afraid and are panicking. Resist the urge to fight the fact that you are experiencing fear. Just make a mental note of it.
You may find it easier to accept a panic attack when you consider that although you are uncomfortable and fearful, the attack itself is not perilous. You will not die from or lose control as a result of this panic attack. Remember that increased resistance will make your panic attack worse. Learning to accept the signs, instead of struggling against them, is a meaningful strategy in learning how to cure panic attacks.
In accepting that you are afraid, do not blame yourself or anyone else. This is like accepting any other symptom of something happening, such as pain. You know you are in pain when you feel it, and you immediately accept that fact. Acceptance actually allows you to work with your panic symptoms. Your understanding of "how to cure panic attacks" begins with this most vital first step.
If you were doing something at the time, you experienced a panic attack – such as public speaking or driving, just continue. Focus on the fact that although you are having a panic attack, you are also in the middle of something important (no matter what it actually is.) Do not stop what you were doing to feed the panic attack.
What if you were doing nothing at the time? You simply continue to do nothing and remain still. It is important to note that an effect of panic attacks is that they limit your concentration, memory and capacity to think clearly. In your confusion, you may react in the wrong way. Although the urgent signals you are getting in that moment is to run, or do something, you need to pause and remain in the situation. Doing nothing will allow you to regain your composure prior to doing anything.
In either case, when you are experiencing a panic attack, use this as an opportunity to also observe how the panic works and your responses to panic. One recommendation is to complete a “panic journal”. This is a questionnaire, which can assist you in noticing vital elements of a panic attack so that you can deal with it more appropriately in the future. You will find that the habit of writing this panic journal will assist in calming you. It is better to use the panic journal during the attack instead of after. If this is not possible, use an alternative such as a recording device or asking a supportive friend or colleague to read the questions and write down your answers.
By now, you have gone through the first two steps in learning how to get rid of panic attacks. Your task, during the panic attack, is to reduce your discomfort while waiting for the ending of your panic attack. The following are a few ways you can do this.
- Involve yourself in the moment: Panic usually does not occur in the present. This feeling usually sets in when the imagination focuses on terrible events in the future or the past. No wonder most panic attacks also include “what if...” thoughts. The fact is that most “what if” thoughts are not related to what is actually happening – such as being robbed, but on the possible consequences that are not actually occurring at the moment – such as being killed.
Return to those activities you were actually doing before the attack. Get back to your interactions with the persons and things around you. This action will allow you to reach your goal of curing your panic attack.
- Being in tune with your body: Take note of the parts of your body that experience tension during a panic attack. Once these parts are identified, relax them! You can do this by tensing and then relaxing the muscles in your neck, jaw, back, shoulders, and legs. Do not freeze in place, all tensed up and unable to move! This will only make the panic more intense. Instead, focus on moving and relaxing the muscles that are usually tense during an attack.
- Inhale-Exhale Exercise: It is important to take deep breaths to restore calm whenever you are faced with a threatening situation. The key is to breathe correctly from deep in your belly (diaphragm) and not take shallow breaths from your throat. You can go online to learn more about how to overcome panic disorder through powerful deep breathing techniques that focus on the diaphragm. Watch the video below for a step-by-step tutorial on how to inhale and exhale the right way to get instant relief for panic attacks:
- Condition Yourself: Conditioning, convincing, and managing yourself about the situation and how you need to respond is another action on how to get rid of panic attacks. You could determine whether the situation represents danger or discomfort and do what is required by the situation.
The panic attack ends. This naturally happens no matter how you responded. Remember that your task during an attack is not to try to end it yourself, but to increase your comfort level during it with the full knowledge that this attack will naturally stop.
To remember these is necessary when the first attack is followed by other panic attacks. Although you have gone through the first steps and have felt more confident as a result, a second panic attack should not be interpreted as a failure because you did not follow this approach. Just do the steps again to deal with this new panic attack. Be prepared to use these steps again and again as you seek to practice the methods you have learnt on how to cure panic disorder.
These steps will definitely assist you to regain control and reduce the grip of panic once and for all.
Panic attacks can sometimes trigger a complicated psychological side-effect. And that's Agoraphobia, which will be explained in detail below.
How to Overcome Agoraphobia
In the United States, it is estimated that more than three million adults are living with Agoraphobia. But what is this condition that has trapped so many persons, causing them to live in constant panic? When one hears the word “agoraphobia”, one thinks of a fear of open spaces. The reality is that persons affected by agoraphobia are actually more afraid of spaces and occasions that lead to panic attacks. The agoraphobic does not want to experience panic attacks that other people can see, and they fear the embarrassment that such an attack may cause. Consequently, persons affected by agoraphobia deliberately avoid going to places or being involved in situations that result in panic. Persons with severe agoraphobia feel safe only in their own homes and will rarely venture outdoors.
Persons who are affected by panic attacks are in some cases also affected by agoraphobia. Just as in the case of individuals affected by panic attacks who can use techniques to overcome these attacks, agoraphobics can learn more about how to get rid of agoraphobia and regain their freedom and independence.
Agoraphobia is caused by an intense panic that renders the person affected incapable of going anywhere of engaging in any activity that had triggered panic attacks in the past. Agoraphobia is often accompanied by other panic disorders. Other causes of this condition include the extended use of medicines to assist in sleep, as well as tranquilizers.
The fear of losing control is ever present and the person affected by agoraphobia will take steps to avoid exposure to situations that will cause a loss of control. Many sufferers stay in constant fear and anticipate the worst that could ever happen to them. While some agoraphobics restrict their daily routines close to home, others are able to carry out normal functions although with some challenges, while others cannot function normally without help from others.
Agoraphobia, therefore, is a phobia as well as severe panic condition. It is also manifested as a pattern of avoidant behavior. Living with agoraphobia is not a pleasant experience as chances to learn new skills, enjoy social activities, and keep a job are severely restricted as a result of this condition. If nothing is done about treating the condition, persons affected by agoraphobia will face a greater risk of further anxiety disorder, depression, and alcohol or substance dependency.
Signs of Agoraphobia
It is not often that persons living with agoraphobia show physical symptoms as these individuals do not deliberately expose themselves to situations that may cause panic. Psychological signs of the condition are however related to the physical signs of agoraphobia. The most common symptoms of agoraphobia include the fear of being noticed by other persons during a panic attack, and the embarrassment and humiliation that may result; the fear of the heart stopping during a panic attack (or the fear of breathing difficulty or death); and the fear of losing sanity. Depression, low self confidence, and low self esteem are other symptoms of agoraphobia.
Persons affected by agoraphobia also display certain behaviours:
- Avoiding the situation of environment that could cause panic.
- Seeking to be reassured – a compulsion to seek to be reassured by someone else.
- Seeking security – usually shown by the need to possess or carry items to face the place or situation that causes panic.
- Running away – immediately leaving stressful places or situations to return to the safety of home.
Is it possible to cure agoraphobia? The short answer is “yes!” It is however through counselling, desensitization techniques and medication that a person living with agoraphobia can eventually embrace their fears and overcome them. How long this takes depends on the individual.
People living with agoraphobia can also learn about how to overcome fear of public spaces using some available options. Such treatments involve psychotherapy taken together with medicinal interventions. In most cases the sufferers are effectively treated and are either cured or have learnt to manage their agoraphobia.
Therapists assist persons living with agoraphobia to view themselves and their conditions realistically and show them coping techniques to overcome the intense fear brought on by this condition. A therapy option that is most often used to treat agoraphobia is the Cognitive behavioural therapy (CBT) which is delivered in two stages. The cognitive stage allows the agoraphobic to increase his / her understanding of their panic attacks and the techniques to control them. The agoraphobic learns how to recognise panic attacks and their signs and triggers, and how to avoid making them worse. They also learn how to cope with these attacks through exercises to relax them.
The second stage of this therapy focuses on changing the way the agoraphobic behaves during their episodes. Here persons living with agoraphobia learn how to replace their avoidance and other negative behaviors with behaviors that affirm control in the midst of an anxiety attack. Desensitization therapy, to expose the individual to the situation that create anxiety (also called cognitive delivered exposure (CDE)) is most effective in dealing with the condition. During therapy, the agoraphobic is able to face their trigger situations under safe conditions guided by the therapist. It is through these exposures that agoraphobics are able to recognise that the much feared event or situation did not happen. Their fear is reduced in time.
But sometimes individuals whom experienced the intense fear could mistook a panic attack for an anxiety attack.
How To Overcome Generalized Anxiety Disorder
Anxiety, unease, every human being, in any circumstances, experiences distress. When you feel your palms moist, your lips dry and your heart picking up speed, you know you are in a worry that is bringing about the changes. Being nervous in unusual situations is normal as it releases the adrenaline, but feeling tense now and then for things and people who are unlikely to go haphazard and hindering in your ability to work with a calm heart without having cold sweats are the symptoms of a generalized anxiety disorder.
Sleepless nights, restlessness and unnecessary worrying all are anxiety disorders, and wear your body and mind out, as well as discourage your morale a great deal more. In the article below, you will find some easy and informative ways on how to overcome generalized anxiety disorder. Take a final measure of breaking free from the deeply settled disorder your body has suffered in for years.
GAD, generalized anxiety disorder, is different from a phobia or a panic attack, as many might begin to consider it similar. The phobia is a fear developed for a particular thing or situation, but GAD is ceaseless tensed posture and racing heart that does not possibly seem to hold with as much effort and scolding one would give. The main factors that figure the difference between a normal worry, and a GAD is being excessive, being inquisitive, and being perpetual and exhausting. However, the difference that lies between a GAD and a Panic attack is that the former lasts for a long time, often about daily lives and seeming without a beginning or an end. Whereas, panic attacks reiterate occasionally, lasting for mere 10 minutes probably; a feeling of fear and terror without any presence of a real danger nearby. The panic eventually recedes but may come again in succession.
The complaints that the GAD patients report on are almost all same. They include:
- Incapable of simply "switching off" the anxiety and calm down.
- Mind on high signals, and having restless nights
- Difficulty in eating normally, and unable to cope with the agitation.
- The origin of worry is likely to not be understood by people around, and often switch from one thing to another.
- Keeping it in mind and making one believe that whatever the symptoms you suffer from while having a GAD are in a normal range, and many other people feel the same in their daily lives. Being the odd one out is bound to develop another contributor to your disorder, and may increase the intensity of worrying if not believed in the said above. Think yourself as a normal human with normal feelings that are picked up and dropped down according to the change in your environment. That will be better.
- Go back the day you started feeling your GAD and thoroughly search for any kind of particular stress or pressure you were under at that time that has developed the disorder. Go for a deep analysis of your body, and list out all the things that stress your mind and body. Work out ways to relieve the tension and take those things lightly. Look to it whether you are taking in too much caffeine and stimulants in your diet, and reduce the tension those things bring for you. It will likely make a great change.
- Apprehension and distress are mostly the result of a feeling being in danger, or unsafe. You must bear it in mind that the Stone Age has been decades ago, and that no cannibal is after you; hence you are as safe as you can possibly be.
- Worrying is the sole unit of a Generalized Anxiety Disorder. As much as you worry, the disorder would be fed. You must keep it in mind that not anything you worry about is that worthy to drain your energy out on. The mind is a very surprising object, for it has strong emotions that seek to prove the feelings a person experiences, especially worry. Make your mind work in the way that you ask yourself, "What was there to worry about?"
- When you feel calm and at peace, breathe evenly, and deep tranquil breaths. This would stabilize not only the pressure of the blood, but also would make you brain and the other systems such as immune system of the body works at a better pace, and in a better way. All the physical and emotional problems such as phobias and insomnia were for those who lived in the times of jungle and were at a constant fear of being hunt down by any animal. The time is gone, and so should be these disorders. Make a mental note of that.
- These were the mental teachings the brain needed to be supplied with, so to avoid the intensity of your anxiety, if not cleanse it away altogether. Some other few ways on how to cure the generalized anxiety disorder are;
- Change the way you worry: To minimize GAD, you must bring yourself to worry in a new way. That said, start to see all your stresses, pressures and distresses at home or work in a more serene, and peaceful way that does not initiate that seed of disorder in your system anymore.
- Techniques up your sleeve: Try the relaxation techniques and start doing yoga. Adopt few meditation routines, or take up the daily exercises of muscles and breathing. It calms down your nerves instantly.
- Marvel at the peace around: Yes, you must learn ways to look at things around you. Always remain at ease, with your mind cool and composed. See around from a pretty eye, take in the peaceful chirping of birds and make sure you take every step with a calm heart. You may stand under the sky and let the peaceful gush of wind enter in your system.
- A fresh start: Build up relations with others and gather your moral support. People can be effective help for those who suffer GAD, as well as a change in living can be efficacious. Throw away alcohol and limit intake of sugar. Make sure you are getting enough sleep to calm your system, and exercise on regular basis.
Then again, anxiety or panic attack victims might only experience those symptoms during social occasions. Then that is what we classify it as "social anxiety".
How to Overcome Social Anxiety
I remember the first time I had to make a presentation to my peer group on the progress of our project. My presentation was prepared. Just as I stood up to deliver the presentation, I got the proverbial ‘butterflies in the stomach’ syndrome. This feeling of uncertainty is not uncommon. Many of us feel this from time to time in different social situations. It is when this feeling seems to take control of us, and is detrimental to our smooth integration in the society that it is termed as Social Anxiety Disorder or Social Phobia.
What is Social Anxiety Disorder?
Butterflies in the stomach before the first presentation may not constitute social anxiety disorder. In simple terms, Social Anxiety Disorder is about a strong feeling of uncertainty or fear, usually in social conditions that are new to us. People with social anxiety disorder live under constant feeling that they are being watched and judged by others. There is always a fear of failing in esteem of peers or a feeling of being inadequate.
People often do not realize that small common everyday situations like making small talk with someone new or being asked to give opinion at meeting may trigger excessive fear or trepidation in the person afflicted with this phobia.
This fear is often accompanied by physical symptoms such as increased heartbeat, sweating, dizziness or even feeling of nausea. A person may actually live in anxiety for days leading up to an event in which he fears failure.
Social anxiety is often misunderstood as just shyness. In addition, occasionally a persona with social anxiety disorder is even considered antisocial. This is because people with social anxiety disorder tend to avoid social situations to the extent that it can disrupt their life. In larger gatherings, they stay quiet, staying in the background hoping not to be noticed. Instead of mixing around in the group, they have tendency to hold on to a friend with whom they have certain degree of confidence.
How to Overcome Social Anxiety
Many a times people suffering from Social Anxiety do not believe that they can do anything about it. “This is how I have always been”. They train themselves to live with this constant feeling of social anxiety. Fact that you are reading this article implies that, at the least, you are wondering, “Can I overcome this constant fear of social interaction? How can I overcome this social anxiety?”
In extreme cases, the treatment of Social Anxiety Disorder can involve taking help of specialists. Cognitive behavioral therapy is found to be particularly effective in cases of Social Phobia. Also suggested is exposure therapy. These therapies help you stop unnecessary thought, which are a constant worry. You also learn to keep control over your anxieties.
In the end, therapies are found to be more effective than medicines. Main reason being therapy reaches the root cause of what is causing this feeling of anxiety and helps you overcome that.
At the same time, there are a few simple basic things you may want to try out before getting into therapy. Unless your situation is extreme, you may be able to overcome Social Anxiety with the following simple steps.
Once you understand what causes social anxiety, we can start on our journey to get rid of social anxiety. The first thing to do is to build confidence.
You can start by challenging your negative thoughts. God has given humans a wonderful gift called imagination. Please do not use it with negative effect. Do not try to imagine what others are thinking of you. You are not mind reader. Stop tying you into knots by mind reading others. When engaging in this mind reading or telling the future you may have a propensity to always, believe that things are going to go wrong. So just, stay in present.
God has not made any of us perfect. One important aspect of the treatment is to make us relax to a level that we accept being ‘ourselves’ instead of trying to be the perfect person of our imagination. An important reason of social anxiety is excessive importance given to what others think of us. You might find that you are more confident in your social interactions if you are can take your occasional mistakes or even blunders in your stride.
If you are attending a professional meeting, go well prepared. Then you really do not need to wonder, “Am I making a fool of myself?” or “They think I am stupid.” Pay genuine attention to what people are saying. More often than not, we make a fool of ourselves in a social gathering, not because we do not know enough. However, because we were not paying attention to what was being said. You may still be arguing on a point, which was accepted and closed 5 minutes ago.
Learn to relax. Social Anxiety manifests itself in physical symptoms like heavy breathing, feeling dizzy, and cold sweat. It is very important to control these symptoms. Just relax. Sit down in a comfortable chair. Start taking slow deep breaths. Practice of yoga or meditation is great help in getting control over physical manifestations of anxiety.
One extremely important thing that you must do is to face your fears. Do not shy away from social situations that you are anxious about. Avoiding a situation, which you believed, may have been nerve wracking you may feel good. However, facing that situation may have actually taught you how to handle such situation if they were to arise in future.
By not having faced the situation you may also be missing certain benefits that you may have gained if you had gone through the situation. Say at the company meeting you did not stand up give your opinion. In addition, you have missed making a mark on the peer group. Remember, facing ones fears is not easy. It is possible that you will feel worse before you see positive effects of having faced and overcome your social anxieties.
While facing ones fears it is important to do it in a systematic manner. Make a list of 10 situations that make you anxious. Rank them 1 to 10. One being what you believe will be easiest to overcome; 10 being the one that causes real panic. Starting where you feel most comfortable handing work your way up to what you dread.
Cultivate relationships. Loneliness and isolation is great launching pad for social anxiety. Keep in company of friends. Share your worries with loved ones. Join social support groups.
Do not look for quick-fix solutions to overcome social anxiety. Give it time and follow your therapist’s advice. In the end, you will see the benefits.
Well, if you fall into any or more of the above classification/category (Panic Attacks, GAD, Social Anxiety, and Agoraphobia), you definitely need to get rid of them ASAP! Without proper treatment, your condition can worsen till your self-esteem, self-confidence, and belief system gets affected so badly that you will fall into depression. And now here's the worst part: depression can amplify and worsen your condition even more!
If you wish to live a normal life again without panic attacks or any anxiety issues, then you may wish to learn about the Panic Away Program.
The Panic Away program is created by Joe Barry Mcdonagh who uses an approach to train one to change the way one perceives such sudden attacks of panic and how one responds to those.
Panic often manifests itself in physical symptoms. Dizziness, feeling of heaviness in the chest and the like are some of the symptoms of an anxiety attack. This has prompted many of the therapies to start with physical relaxation. On the other hand these physical responses are purely to condition of our brain. So Panic Away works by directly attempting to control brain’s activities.
There is so much positive written about “Panic Away” that one wonders “Is Panic Away a scam?” or "Does Panic Away really work?"
Let us start by understanding what Panic Away Program is, and then how it works.
The premise of Panic Away is that most other treatments of anxiety attack try to teach a person how to cope with anxiety. Or how to manage anxiety. They do not teach a person how to handle the fear of fear.
While the basis of Panic Away may be Cognitive Behavioral Therapy, it goes beyond that. The most important technique that it brings is the famous “One Move”. The whole program is delivered through one e-book and several MP3 CDs.
Panic Away program is in 3 phases. Trust, Accept and Persist.
The Trust phase gives you information about fight or flight responses. Tells you how these may cause anxiety attacks or panic. It tells you about how to recognize the setting in of a panic attack so that you can prepare yourself to control the same. And finally it teaches you the break through “The One Move Technique”
It teaches you about how to apply these techniques in various circumstances like while one is driving a car or is on a plane.
The Accept phase aims to provide you with mental exercises and techniques that help you remove negative thoughts. There is some additional information related to how diets play a part, also provides a list of foods and herbal supplements which could be beneficial in your situation.
Persist, the last stage gives details of how panic attacks manifest themselves and how they affect a person. Ultimately helps you ensure that these anxieties are rid of permanently.
Can Panic Away cure panic attacks? Jury may be out on that. But there is no arguing the fact that helps reduce anxiety.