How to Prevent a Panic Attack

Posted on March 15, 2011 by admin

The answer to how to prevent a panic attack is found in a mixture of physical and mental preparation.  I believe that demystifying the panic attack gives it less power over you in the first place, so we’ll start with why you have panic attacks.

The first thing you must understand is that panic attacks are a symptom of overwhelming anxiety, nothing more.  They are not a disease or something you have to live with.

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This means that you have the power to control them by how you feel and think about them.  Knowing you have this power is important.

What Causes Panic Attacks?

The next thing to note is that while your first panic attack was unique, the others were not.  Many people had different triggers to set off that initial panic attack, but since you’ve likely had them in a variety of situations.

So what changed that made you go from having one in a decade or more to the higher frequency that you worry about?  It was that first panic attack.

Since you had the first, you’ve had a fear in some part of your mind that you’d have another.  You know what it feels like now and know it can happen, and that heightens your anxiety to constantly be closer to this state.

Your subconscious is directed by images and therefore does not process the word not.  For example, if someone says don’t think of the color blue, you think of it.  That’s because your brain says, “Don’t think of what?  Blue?  What does blue look like so I can avoid thinking about it?  Oh, darn.”

So guess what happens when you keep repeating to yourself don’t have a panic attack.  That’s right.  You think and dwell on the panic attack, getting more and more stirred up about it, when you’re already in a tense situation, until it reaches critical mass.


How to Prevent a Panic Attack – The Mental Game

So how do you stop this cycle?  Realize that while, sure panic attacks feel terrible they aren’t going to kill you and you’ll be fine soon after having one.  You have proof; you’re probably a veteran at having them by now and I’ll venture a guess that you aren’t dead.

One technique is to change the meaning of them.  Reward yourself massively for every panic attack you have.  The reward can be anything, a nice meal, a night partying, a trip somewhere you love to go, or anything else you might desire that you can fit in your schedule but don’t often get to do.

Just doing this has worked for some to stop panic attacks.  You can’t be excited about something and worried or afraid at the same time.


How to Prevent a Panic Attack – The Physical Game

There is a connection between physical and mental tension.  If you’re worried, your body tenses, and if you tense your body you may find yourself growing worried.  So take care of yourself physically to ensure that you remain healthy and loose.

Eat healthy and regularly.  Avoid substances that affect your mood or heart rate if at all possible (caffeine and alcohol).  Make sure you are well-rested.  And if you find yourself breathing faster at any time other than exercise, purposefully take a few deep breaths.

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Dealing With Panic Attacks Naturally

Posted on May 28, 2011 by admin

Panic attacks can be quite crippling to your life if not dealt with properly.  Some people feel that these attacks are something they just have to live with and get used to; they’ve given up hope.  This is a terrible place to arrive at.  Today we’ll be focusing on how you can begin dealing with panic attacks naturally so that you can one day be free of them.

There are three points that must be addressed to start providing you with relief from panic attacks.  The first is dealing with general stress, the second is prevention of anxiety attacks, and the third is what to do during a panic attack.  As you learn more about what goes on and why you have panic attacks, these steps will begin to make more sense.

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Note that each of these points can take a lot of space to completely describe why it matters and what to do about it.  As a result, I will briefly give an overview and one or two optional methods in this post.  Links to more complete posts I’ve made on the topics are available at the end, should you want to know more.


Dealing With Stress

Panic or anxiety attacks are both just extreme manifestations of mental anxiety on the physical plane.  Considering this, any stress that you must routinely deal with brings you one step closer to an attack.  Whether you’re anxious about a deadline, a meeting, a trip, a drive, or whatever else, this still applies.  The stresses will add up over time and push you over threshold.  Anxiety attacks are more acute, and you are more consciously aware of them, while panic attacks tend to build under the surface more.

Stress is really just uncontrolled focus on potential problems.  The more time you spend focusing on the solutions to those problems instead of the problems themselves, the less stressed you’ll find yourself.

I believe it was Donald Trump that recommended something like the next time you get stressed, don’t say to yourself, “I’m so stressed.”  Instead, say to yourself, “I’m so unfocused.”  It’s quite a mindset shift.  It is also simple advice that has worked well for me wonderfully.  There are plenty of other actions you can take and viewpoints you can adopt to deal with stress though.


Prevention of Anxiety Attacks or Panic Attacks

Although part one is still prevention, part two is more about what happens immediately before the attack.  Depending on the nature of the attack you may have more or less time to take action before you feel its full force.  It is completely possible to interrupt the attack in the beginning stages if you take the proper actions though.  It can be difficult to use pattern interrupts on yourself, and more so if you wait too long.  As the attack builds you’ll feel more and more helpless so your heart won’t be in it as much as when it first starts.

Doing something weird with your body or a complete focus change can stop the attacks.  Laughter also works wonderfully.  If you can keep a device on hand that creates a noise that makes you laugh or has a recording of your favorite comedian, that can be perfect for stopping the attack before it happens.

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What to Do During a Panic Attack

If you’ve reached the heavy portion of the attack, your focus should be on not making it worse and letting the fire burn itself out as you deprive it of air.  What I mean by this is, for many, any recommendation to do during an attack is almost immediately followed by a mental, “But I can’t!”  That makes you feel more weak and the attack can get worse.  What actually happens during the attack, generally, your mind is simply repeating stressful thoughts over and over again.  Make sure you breathe as slowly and deeply as possible and try to simply not engage any thoughts that come up.

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As promised, below is a list of other posts that will help to more fully describe this strategy for dealing with panic attacks naturally.

How to Prevent a Panic Attack

What To Do During a Panic Attack

Panic Attack Relief

Posted in End Panic Attacks | Tagged dealing with panic attacks, dealing with panic attacks naturally, dealing with panic attacks without medication, Dealing With Stress, How To Deal With Panic Attacks, how to prevent a panic attack, panic attack relief, What Causes Panic Attacks, what to do during a panic attack | Leave a comment

What to Do During a Panic Attack

Posted on April 10, 2011 by admin

Panic attacks are bad enough if you know how to deal with them, but if you don’t, they can be longer and more intense.  The way I look at it, is there are two phases of the uninterrupted panic attack, and there are different things you should be focusing on doing during each one.  Today you’ll learn what to do during a panic attack to make them easier to handle.

What to do when having a panic attack is important, but it is far more important to prevent these attacks from happening in the first place.

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What to Do During a Panic Attack – Phase 1

This phrase is what I call the pre panic attack.  You’re worried, and just starting to see symptoms of the panic attack, so you know it is coming.  You have more mental control before it reaches full force.  The time this phase lasts varies from person to person, but it is important to utilize this time as fully as you can so you don’t ever have to see phase two.

It is possible to interrupt a panic attack in this stage, but not in the next as you’re unable to control your own thoughts as fully or think of anything besides the experience.  This may be difficult to do by yourself, but don’t give up on trying it.

There are always patterns or rituals we go through in our daily lives, whether they’re physical or mental.  Your brain will gradually streamline thought and muscle processes that have been done repeatedly through a process known as myelination.  This is basically where neural pathways are thickened until an action occurs more quickly and without the need to consciously think about it.  Sometimes you will go into a pattern you didn’t intend simply because you took the first mental or physical step leading up to it and everything else just happens automatically.

The phrase “pattern interrupt” is a Neuro-linguistic Programming (NLP) term, and is what we’re trying to achieve at this stage.  Have you ever had the experience talking to someone where they quickly bring up something completely random and you’re temporarily stunned?  This is what happens during a pattern interrupt.

To perform a pattern interrupt you must do something so mentally out of character for what’s happening that your brain stops traveling along that path for long enough to go, “Oh, we’re not doing that anymore.  What are we doing now so I can get on board with this new activity?”

Examples of pattern interrupts include laughing, clucking loudly like a chicken, and sniffing a wall.  Anything you can think of that would make yourself think, “Good God, I’m weird,” is perfect.  Laughter is usually ideal because it is not only out of character, but the process of laughing releases endorphins that will make you feel better.  If you can load up a favorite comedian on your mp3 player or carry around some other device that you can watch funny videos on, that will work perfectly.  Embarrassment and self-consciousness are a close second.  Anger can work, but it is ultimately destructive and harder to start up normally, so I do not recommend it.

What to Do During a Panic Attack – Phase 2

Once the symptoms start to worsen, just try to stay calm and breathe as deeply as you can manage.  Don’t get into a frenzy and tell yourself that you can’t do that, and don’t ask yourself why this is happening to you.  Both of these thoughts are destructive.  The first is because when you don’t believe you can do something, you can’t, because at some level you don’t try.  The second is because that’s the kind of question that will loop you back to thinking about what was stressing you out in the first place.

If you can think about good, calming thoughts do so, but if not you should simply focus on breathing.  Your mind is likely being hit with a barrage of scary thoughts at this point, but do not engage them.  Realize that you do not need to think or worry about those thoughts right now, and if you truly desired, you could freak out about them another time.  This isn’t easy to do, but once you stop adding fuel to the fire, it will burn itself out much more quickly.

Click Here to Learn More About Stopping Panic Attacks Dead in Their Tracks

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Panic Attack Relief

Posted on April 5, 2011 by admin

In your search for panic attack relief you will be lead down many disappointing paths.  The most common suggestions to dealing with panic attacks simply don’t work.  It can lead you to lose hope, thereby giving your anxiety attacks more power over you and making them worse.

Knowledge is the answer to getting over your panic attacks, but don’t just skim the information.  If you do that, you’re likely to swallow any kind of garbage put forth.  By understanding what they are and why they happen, you’ve taken the mystery out of the experience.  They are no longer random attacks that plague you but measured reactions to various stresses in your life.

Everyone has different opinions, but the following explanation of why panic attacks occur always seemed to make the most sense to me.  You have frequent panic attacks because you had a panic attack.  It may seem weird at first glance, but extremely rarely are panic attacks a manifestation of a physical change or malady.

Most often how it will happen is one day you’re under an extreme stress and it will be too much.  You have your first panic attack.  You’ve been on this earth for a good many years and had never had one before, but after that experience they seem to be more and more frequent.  It’s because you felt so helpless during the first one and you remember that experience vividly that you think about it and even fear it.  Not only does the fear put you in a generally heightened state of anxiety, but the repeated visualizations do nothing more than aid your subconscious into making that vision a reality again.

Finding Panic Attack Relief

That considered, it seems that the simplest solution would be to revert to the state before that first attack by no longer fearing it.  It isn’t necessarily easy for most, but there is something known as the “21-7 technique” also known as the “one move technique” that helps you to stop fearing them instantly.

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Once you’ve gotten over that fear, everything changes.  Even if you have a relapse the fear won’t be brought back as long as you remember how to handle it.  It isn’t necessary to do anything further at this point, but there are other things you can do to reduce stress in your life for additional panic attack relief.

Think of it like this, you are in a constant state of either peace or anxiety.  On a scale from one to ten, one would be a deep sleep and ten would be an anxiety attack.  The more fears and worries you have the higher your natural state will be.  A happy, confident, calm person will be a three or a four on the scale.  Even if something happens such a person will normally only get as high as a seven or an eight.  If you’ve had panic attacks before and fear having them again, that can add three or four points easily so you’re ready to be set off at any event.  But perhaps you have another fear that’s adding a point or two.  It may be driving, various social situations, or any number of other things.  Work on getting over those fears and desensitizing yourself to those situations.  That will make the biggest difference.

Some other things to do for panic attack relief include getting a good nights rest, meditating, exercising, eating correctly, and avoiding alcohol and caffeine.  These can also drop you a point or two on the scale.

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Posted in Cure Panic Attacks | Tagged Cure Anxiety Attacks, Cure Panic Attacks, panic attack relief, Panic Attacks, What Causes Panic Attacks | Leave a comment

Panic Attacks While Sleeping

Posted on April 4, 2011 by admin

The threat of panic attacks while sleeping is just as scary, if not more so, than that of those while you’re awake.  This is because sleep is supposed to be a calm time to relax.  Furthermore, you feel like you have even less control over them as you build up to this state subconsciously.  It can feel like there is no rhyme or reason to why it happens, but there is, and once you realize that you can begin to do something about it.

Common Description of Panic or Anxiety Attacks While Sleeping

Have you ever been dreaming and suddenly it turned into a nightmare?  The physical sensations feel so real that your heart races and you break into a cold sweat.  You regain consciousness and usually you can’t breathe.  You literally can’t move as your muscles are paralyzed making you more scared.

This is what happens during nocturnal panic attacks.  Take note that the paralysis is natural though.  It doesn’t occur directly from the attack.  It happens because you were in Rapid Eye Movement (REM) sleep.  You normally aren’t aware of it, but your major muscle groups become paralyzed during this stage to recover.

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Why Do You Have Panic Attacks While Sleeping?

The causes of nocturnal panic attacks are similar to those of panic attacks that happen in your daily life.  These anxiety attacks occur due to exceedingly high levels of stress that your mind can’t deal with.  Your subconscious doesn’t differentiate between real attacks and imagined, so if imagined vividly enough it feels real.  This is why the violent symptoms precipitate during the attacks.

Bad thoughts or fears that are not dealt with during the day can carry through to your dreams.  This is especially true if you’re still thinking about such things immediately before sleep.

Unexpected anxiety attacks while sleeping can also occur due to any extreme changes in your life that you have trouble acclimating to.

Some have reported that various substances such as alcohol and sleeping pills can actually lead to nocturnal panic attacks.


How to Prevent Panic Attacks While Sleeping

Your treatment options may seem limited as you think there is nothing you can do in the moments preceding the attack.  This isn’t entirely true, but the method in which you can is rather uncommon.

The best way to stop all panic attacks is to find methods to better deal with the stress and how you feel about the panic attacks themselves, this is often easier said than done though.  The common suggestion is simply to take a few moments to calm down prior to sleep.  Clear your mind and think about better thoughts.  Visualize yourself waking up in the morning well rested and not having had a panic attack.

The uncommon method to stop them is by being able to guide your dreams.  One way to do this is to think about something you’d like to dream about, followed briefly by any recurring nightmares, during which you will tell yourself that that is merely a bad dream that you resolve not to think about.  This can take a while and is often hit or miss.

Another related way is to train yourself to have lucid dreams.  These are dreams in which you realize you are dreaming and thus have complete control over what transpires.

It takes a while to be able to have these at will, but you will find that ability not only beneficial, but fun and freeing.

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Posted in Cure Panic Attacks | Tagged nocturnal anxiety attacks, nocturnal panic attacks, Panic Attacks, panic attacks while sleeping, prevent panic attacks, what causes panic attacks while sleeping | Leave a comment