Self Help for Panic Attacks – Top Five Tips

If you are one of millions of Americans who is seeking help for panic attacks, you most likely spend an inordinate amount of time wondering about the effects of stress and remedies focused on calming nerves. There are many products on the market aimed at anxiety attack sufferers, but you may not need to go that route right away. Here are six surprisingly effective tips for "self helping" yourself to manage the effects of stress before they become full blown panic attacks.

Sleep Well. One of the most important things you can do for your overall health and well being is to get enough sleep. For most adults, that means between seven and eight hours minimum for calming nerves and counteracting the effects of stress on the body. Equally important to the quantity of sleep is the quality of sleep. If you are prone to night waking, try to identify and correct this problem. Some helpful suggestions for getting a quality night's sleep include white noise, no TV in the bedroom and limiting caffeine after a certain time in the late afternoon/early evening.

Eat Well. Eating well goes hand in hand with sleeping well. Often, if you are tired you are likely to make poor eating choices, which then drain your energy and make you feel tired. It becomes a vicious cycle. It is important to provide your body with the fuel it needs by eating the right mix of protein, complex carbohydrates and healthy fats. If you are eating right, then you are likely to feel good about yourself. Conversely, making poor food choices can contribute to weight gain, another of the unwanted effects of stress. These poor choices and bad body image, when added with other stressors, may lead to panic attacks.

Get Moving. Many of us don't think we have the time to exercise, but it doesn't have to be difficult or time consuming. Walking can begin calming nerves almost immediately, takes very little time and doesn't require any fancy gym equipment. When it comes to counteracting the effects of stress, exercise is a very powerful tool. And when it comes to exercise as a way of limiting or coping with stress, anything you do is better than nothing. So get up and go, especially when you begin to feel stressed out or out of control. You may be able to walk away from a panic attack – literally!

Find an Outlet. Maybe exercise isn't your thing. But find something that is that can help with calming your nerves. Sometimes it can be as simple as putting on a CD that relaxes you or puts you in a good mood. Figure out what makes you happiest and focus on it when you start to feel the effects of stress. Even if your outlet isn't available to you immediately, sometimes just remembering that you have one is enough. For example, many people get through the work day (or week, or month!) by reminding themselves how many days they have until vacation. Others keep mementos or trinkets that are "touchstones" as help for panic attacks.

Talk it Out. Having a trusted friend, partner or family member for support can be tremendous help for panic attacks. Knowing that you have someone to turn to prevents you from feeling isolated and out of control. Also, talking out an issue that is bothering you before the effects of stress get out of control can very effectively head off an anxiety attack.

Finding ways of calming nerves and counteracting the effects of stress are great help for panic attacks. The above five things, when practiced consistently and in concert with each other, can be very effective in controlling stress that would otherwise lead to panic attacks. If you feel that you need more than self-help for panic attacks, there are also a plethora of other options available beyond the basic steps outlined above.

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Having a Panic Attack: What You Can Do Now To Stop It

Having a panic attack can happen to anyone. Celebrities and ordinary folks alike can have panic attacks. These attacks are often irrational fears in response to, but likely not, related to a situation or stress. Panic attacks can feel like you are having a heart attack and are not something to take lightly.

A panic attack can happen once or it can happen again and again without one’s realization of what brought it on. Knowing the natural treatment for panic attacks would help.  

Panic attacks may be from mild to severe. Palpitations, tremors, shortness of breath even chest pain are examples of anxiety attacks.

A panic attack or anxiety attack as they are also known can bring on isolation with other people. Many of these physical and emotional symptoms are tied up with an anxiety attack, but the main symptom is extreme fear. The most intense of these anxiety attacks can last up to 30 minutes and in some rare cases have lasted for hours.  

People who experience anxiety attacks especially when they are in strange environments away from their homes can be challenging.

To help stem these anxiety attacks, a person needs to change to a positive outlook in life. Exercise, eating a balanced diet and maintaining clean surroundings in the home can be another way of eliminating anxiety attacks.

Music is good therapy and proven through the ages because listening to music while relaxing at home or while doing household chores can be helpful.

Gardening or knitting can divert the mind from unhealthy thoughts and stop onsets of anxiety attacks.

Whatever is the person’s choice of natural treatment for panic attacks, he can overcome anxiety attacks with the right choices and facing life head-on.

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Definition of Anxiety – 5 Tips on How to Remove Anxiety from your Vocabulary

 Dictionary.com definition of “anxiety” is listed as follows:

–noun,plural -ties.

1. distress or uneasiness of mind caused by fear of danger or misfortune: He felt anxiety about the possible loss of his job.

2. earnest but tense desire; eagerness: He had a keen anxiety to succeed in his work.

3. Psychiatry . a state of apprehension and psychic tension occurring in some forms of mental disorder.  

Now that you know the actual definition of anxiety….panic attacks and anxiety are caused by stress and some people who can’t cope with stress often cannot cope or stop these panic attacks. People most of the time get panic attacks from some physical condition; or, these can be caused by a psychological problem, imagined or not.

In some cultures, such panic attacks are attributed to the supernatural or simply bad air. This may set alarm bells in the individual and could leave him exhausted.  

But there is no reason to despair if you don’t know the natural treatment for panic attacks.  In this contemporary world, surviving panic attacks and anxiety is a matter of having the right attitude and knowing the right methods to deal with these attacks.   

There are ways to stop them and you can learn to deal with them by following these simple steps.

Step 1:  Therapy

Recognizing these panic attacks that manifest as palpitations, sweating, nausea, etc.  

The first best thing is to look for professional help. A therapist, with his training can stop these attacks that could harm you. He will ask you background information about you and your family, your cultural background.  In other words, the therapist will first determine what caused the panic attacks. 

Fear of the dead is an example. Your therapist could ask you about your childhood experiences, positive or negative. An individual could say that during a wake as a child he was pushed into a room and was forced to kiss the hand of the dead person. A memory like this could cause you to have a panic attack even when the dead is a relative. This can turn out to be an embarrassing social problem. The therapist can diagnose this phobia by helping you face the fact that life is a cycle.  

When the cause has been identified and dealt with, you can face the problem with confidence borne out of your understanding about the cycle of life.

Step 2 – Some ways to cope with panic attacks

After sessions with your therapist, he will suggest ways of coping with panic attacks. One example is suggesting that you get the support of the family.

For such social obligation, ask relatives and friends to join you.

Step 3 – Imagining and facing reality

Before doing anything or even venturing out of one’s home, try to imagine yourself in such a situation and conditioning yourself that you can face the problem.

Step 4 – Intervention during the attack

Have a glass of tea or cold drink to help stop the attack.

Step 5 – Believe in your ability to take on the world

Each time you think you are having the attack, try to focus on yourself. Remember it is attitude that matters for you to get back your life.

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Calming Nerves Top 10 Tips on Calming Your Nerves

We all get nervous. A few, however, experience it more intensely and more frequently than others.

Our inability to calm our nerves can lead to problems ranging from things as simple as bungling a speech to more serious conditions like anxiety or panic attacks.

This underscores the need to find ways that you must learn to calm your nerves. These top 10 tips on calming your nerves could also serve as a natural treatment for panic attacks:

  1. Panic attacks don’t kill. When you feel the onset of a panic attack, repeat this thought in your mind. Repeat it until you believe it. You will find that panic attacks won’t affect you that much afterwards.
  2. Sit Down. Again, when you feel the onset of an anxiety attack, find a safe place and sit down. Sitting down allows you to calm down. It also prevents you from getting into an accident.
  3. Divert your thoughts. If you pay any attention to the impending panic attack, it will only serve to worsen it. Lessen its impact by diverting your thoughts. Think of something else. Focus on any object within sight and make a story about it. It’s funny, but it works.
  4. Control your breathing. This is important. Taking deep breaths and exhaling slowly calms your body.
  5. Go physical. Although sitting down works, for others, moving around like dancing or walking keeps their mind off the impending attack.
  6. Use water. Sprinkle some on your face. Water has a natural effect of slowing down your breathing. And it’s what you need when you start to hyperventilate.
  7. Talk to people. Talking has the same effect as distracting your mind from the attack.
  8. Listen to music. Music also has a calming effect.
  9. Imagine a switch. Picture this out in your mind, and then imagine reaching out for it and switching it off. Let the switch represent your fears. It’s what is actually causing the anxiety attacks.
  10. Remind yourself who is in charge—you.

As you will notice, majority of the tips given involve mind over matter exercises. That should tell you that anxiety or panic attacks are all in your mind.

If it’s in your mind, that means you have the power to defeat it. You don’t need fancy exercises or expensive medicines to stop anxiety. Use the natural treatment for panic attacks.

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Stop Panic Attacks Today. 3 Simple Secrets to Eliminate Panic Attacks.

If you have ever suffered from a panic attack, you know what a scary and out of control feeling it can be. And almost as soon as it passes, all you can think about is how to stop panic attacks now – before another one comes along. But for many people, the plethora of options out there intended to eliminate panic attacks is enough to…well, cause a panic attack! The good news is that it doesn’t have to be complicated. The following three very simple secrets can help stop panic attacks in your life – simply and permanently.

Relax! While it seems like common sense, the easiest way to stop panic attacks today is to prevent them from happening in the first place. And because stress is one of the leading causes of anxiety attacks, it makes sense that if you can control the stress in your life you can effectively eliminate panic attacks. There are several ways to achieve this – yoga, meditation, finding a favorable work/life balance, etc. Once you find your coping mechanism, use it often and before you need to. Find ways to take breaks from stressors before they trigger a full blown anxiety attack.

You First! One of the best ways to avoid stress and end panic attacks is by taking care of yourself. One of the most important things you can do is to make sure you are well rested. Eating healthy meals and exercising are also a tremendous help. Think of it this way – if you are healthy and feeling good, you will have a much better chance of taking on potential stressors before they become full blow anxiety attacks. The reverse is true if you are tired and run down. Even small things have the potential to send you spiraling into a panic attack.

Ask For Help! There are a tremendous number of resources out there to help eliminate panic attacks, way beyond the above and other traditional cures like therapy. There are self help books and DVDs, several websites and an abundance of information available in stores and online. Alternative methods like EFT tapping and subliminal mp3s are very effective in ending panic attacks for many people. And on a very basic level, just talking to a friend or coworker about areas where you could use their help can be all it takes to stop panic attacks now.

  

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