Simple Steps that Help You Cope with Panic Attacks

 

Help for panic attacks abound, but the most common require you to spend for medication or to pay fees to expensive therapists.
 
If you feel that seeing a doctor or a therapist on a regular basis would be hard to do over time, then you should be interested in finding other less expensive methods that help you in coping with panic attacks.  
 
These methods or steps are actually simple and easy to do. And given the suddenness of panic attacks, these methods would serve as your first line of defense that determines whether the panic episode you are having becomes worse or not.
 
Below are the simple steps you can do to get help for panic attacks:
 
Detect Attacks Early
 
Detecting an attack before it hits is a good way of coping with panic attacks. All you have to do is learn to identify the symptoms of an attack and to remember its triggers. Once you learn to identify an oncoming panic attack, you can take the appropriate actions, like sitting down or pulling to the side of the road (if you were driving), to keep yourself safe, and to reduce the intensity of the attack. 
 
Record Attacks
 
To aid you in preparing for an oncoming attack, you need to write down everything you remember before, during, and after the attack. This will help you in properly identifying symptoms of a possible anxiety attack, and more importantly, help you recognize the triggers. If you know the triggers, then you can avoid an attack altogether. If not, at least, you have enough time to prepare yourself. Start a panic diary right away.
  
Learn Breathing Techniques
 
You do not have to enrol in a yoga class to learn how to control your breathing. Remaining calm and breathing in deeply and exhaling slowly can work for you. What you must bear in mind is that if you are under stress or are subjected to anxiety, you would tend to take short shallow breaths. It is this kind of breathing—that messes up your oxygen and carbon dioxide levels—that exacerbates a panic attack. So, learn to breathe properly. It’s good help for panic attacks.
 
Fine-Tune Method of Coping
 
Coping with panic attacks is not easy. However, it is something you have to do… if you want to survive anxiety disorders on your own. Thus, it is vital that you take the above given tips to heart and to practice them. Once you have fine-tuned your coping technique could you become confident of riding out another attack.
 
In fact, these simple techniques, when coupled with an understanding of what anxiety is would pave the way for you to overcome your fear of panic attacks.
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How to Handle Panic Attacks in Teens

 

Panic attacks in teens occur with alarming regularity that parents all over the world must sit up and take notice of this growing problem.

Teenagers are normally subjected to lots of pressures from parents, peers, school, and biology that it can be argued that they feel more anxiety than adults. 

However, compared to adults, teenagers are ill-equipped to handle the pressures that they encounter or experience in their young lives.

The immaturity and emotional fragility of teens put them at a disadvantage in handling anxiety. What more at how to end panic attacks?

Should there be no effective guidance, support, and understanding given, the anxieties generated could lead to panic attacks in teens, a condition that could disrupt their young lives.

This underlines the need to give the proper attention to adolescents aged 12-18 so they know how to handle this disorder and end panic attacks.

Parents and schools often do not realize that they are putting too much pressure on teenagers by setting high standards of behavior and academic performance for them. This continues to a point where even the kids themselves expect a lot from themselves.

Toss in the ever present peer pressure and the confusion brought on by their changing bodies, and you have really anxious teens teetering on the edge of anxiety disorder. 

A point of concern regarding teenagers is the fact that they tend not to voice out their problems nor seek advice or help from adults. This resulting feeling of having no one to turn to can significantly increase the possibility of panic attacks in teens. 

Using powerful anti-anxiety drugs can relieve symptoms of anxiety attacks, however, there is always the danger of side effects from this method to end panic attacks. Besides, it is not a guarantee that the problem disappears.

Medicines do not address the cause of the anxiety disorders. It merely provides relief from its symptoms—a goal that can be achieved by inexpensive methods such as eating healthy and exercising.

Monitoring teens’ eating habits and involving them in sports activities can help make them more resistant to pressures or stress from their surroundings. It also stimulates the release of feel-good chemicals that act as natural defenses against anxiety and depression.

If you’re interested in another alternative to end panic attacks in teens, then you might like to consider behavior modification techniques. These techniques consist of relaxation exercises like those in yoga and meditation, and its benefits lasts for the long term.

Understanding anxiety by reading up on the subject through downloadable e-books or purchasing self-help anti-anxiety products that come in a multi-media package is also a great way to deal with or protect against anxiety disorder.

Teenagers are very conscious about how the world perceives them, and it might not be a good idea to drag them to a therapist’s office in an effort to end panic attacks. It would be wiser for parents to handle the situation discreetly by availing of self-help anti-anxiety products.

Self-help anxiety products or programs provide users the privacy of dealing with their anxiety disorders in the comfort of their homes. It also affords them the luxury of listening, viewing, or reading it whenever they want to.

To end panic attacks in teens or its possibility of occurring, parents must first acknowledge the fact that it can victimize their own children. Without the understanding, support or cooperation of parents, the fight to stop anxiety disorders from striking teenagers could be lost.

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You Can Eliminate Panic Attacks By Yourself

 

Like millions of other anxiety disorder sufferers, you must have wondered whether it was possible to eliminate panic attacks on your own.

Anyone with anxiety disorder believes using powerful anti-anxiety and depression drugs is the answer to having a panic attack.

Likewise, he would also think seeing a professional therapist regularly would effectively help him eliminate panic attacks.

Well, not to discredit the gains made by both kinds of treatment—many patients do report feeling better—it would also be unwise to ignore the fact that these treatment methods have their disadvantages and downsides.

A lot of patients have reported suffering side effects from the use of powerful anti-anxiety and depression drugs to help them eliminate panic attacks, like:

  • Dizziness
  • Nausea
  • Weight gain
  • Stomach aches

Also, the high cost of therapy sessions forces many sufferers to drop out of therapy as they simply could no longer afford it.

So, where does this leave someone who is having a panic attack?

Exploring his options, there is indeed one way he can eliminate panic attacks for good without the aid of drugs or therapy.

By relying on his will power and determination, a person suffering from anxiety disorder can cure himself. The key is to gain an understanding of anxiety and what is happening to one’s body when one is having a panic attack.

Below are several self-help tips one can easily follow to help eliminate panic attacks:

Relax. Avoid Stress.

This is one very inexpensive precautionary measure that can prevent panic attacks. One has to remember that stress contributes in a major way to anxiety disorders. By avoiding stress, you can avoid anxiety attacks.

So, take frequent breaks if you feel pressured from work. Go on vacation. The point is for a person to be relaxed. If you know a certain activity stresses you, avoid it.

Eat Healthy & Exercise

When having a panic attack, certain chemicals in your body are triggering your reactions. To combat this, you have to ensure that you do not lack for the right nutrients and chemicals, and more importantly, avoid eating those foods that intensify or worsen the attacks.

Avoiding food and drinks with caffeine, and processed foods will surely alleviate the effects of a panic attack.

Symptoms of panic attacks mimic those of a heart attack. It raises your blood pressure, makes your heart race, and makes you gasp for air. To protect yourself, you have to exercise so you can cope easily the next time you are having a panic attack.

Exercising regularly also helps you eliminate panic attacks in the long run as a healthy body and mind are your best protection against panic attacks. Exercise stimulates the release of chemicals that make you feel good and make you more resistant to stress.

Self-Help Anti-Anxiety Products and Programs

There are many self-help anti-anxiety products and programs available online. These products and programs teach you how to handle anxiety and eliminate panic attacks for good.

They come in the form of books, e-books, audio and video CDs or in a multi-media package.

The primary purpose of these self-help products and programs is to afford anxiety sufferers the luxury of understanding anxiety and teaching them what to do to counter it in the privacy of their own homes.

By understanding anxiety and following the advice given above, one can help himself eliminate panic attacks.

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Overcoming Panic Attacks on Your Own

Have you ever wondered if overcoming panic attacks on your own is possible? Well, you are not alone. The fact is: thousands do think about finding an anxiety panic treatment that does not require regularly seeing a doctor or a therapist.

A cursory search on the net will show you that there are a lot of alternatives to the traditional methods of curing anxiety disorders. 

One of the best natural methods is Diet and Exercise.

Proper diet and exercise will help you in overcoming panic attacks. As simple as it may sound, it is probably the best anxiety panic treatment you can undergo by yourself.

You must remember that certain kinds of food intensify or worsen panic attacks. It is therefore, imperative that you avoid such foods. Examples of these are—caffeine-rich food and drinks like coffee and soft drinks.

Exercise on the other hand helps you release feel-good chemicals in your body that act as natural protection against anxiety and depression.

The added benefit to exercise is that it keeps you physically healthy and able to withstand the effects of a panic attack like, a racing heart and shortness of breath.

You should realize that if you successfully ride out an attack, it would not feel as bad the next time. And the next. It is a very effective but less-popular method used in overcoming panic attacks.

Another major alternative that is proving to be a successful anxiety panic treatment is the self-help option.

This self-help option is actually a collection of anti-anxiety products and programs developed mostly by former sufferers of anxiety disorders.

One thing common among these products and programs is the attempt to wean anxiety sufferers off their dependence on anti-anxiety and depression drugs and on therapy sessions.

Due to the risks of side effects, the use of medication is discouraged. And due to the expenses of therapy sessions, a whole new method in overcoming panic attacks was developed that gave anxiety sufferers the ability to work on their disorder by themselves.

These self-help programs and products range from meditative exercises to self-hypnosis to anxiety education right in the comfort and safety of their homes.

It is the latter (anxiety education) that deserves further mention here as it is the belief of many self-help product/program developers that getting to know anxiety is the KEY to overcoming panic attacks.

If you are interested to learn more about these programs, please take this unsolicited advice: always read anxiety panic treatment products reviews first before purchasing one.

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Reading Panic Attack Books: The Advantages

Having an anxiety disorder can be doubly hard on any sufferer as not only is the condition frightening, it gives him reason to fear that others might reject him. If you find yourself unable to go out and seek professional help because you are embarrassed or uncomfortable that others would know about your disorder, then you might want to try reading panic attack books instead.

There are many self-help books that deal on anxiety disorders. If you want to stop panic attacks now, all you need to do is go to a local book store and ask for a listing of panic attack books.

However, if you want a more discreet way of shopping for an anti-anxiety self-help book, then you may want to go online and do your search there. Panic attack books are widely available on the Internet that is as easy as typing in the right keywords for your search.

Although, sufferers should not feel ashamed of their anxiety disorder as thousands are afflicted with it, this option affords them the privacy they are looking for when treating their condition. A lot of sufferers suffer unnecessary stress and fear that others would view them as unable to “keep it together” or plainly weak that they refuse to go see a doctor or a therapist.

This fear of discovery, however, is not the only reason preventing those with anxiety disorders from seeking professional help. There is also the fear of going outside: seeing a therapist would entail trips to his office. And there is also1 the hard-to-ignore matter of professional fees.  Therapists do charge by the hour, and treatment sessions go on for months.

Choosing to stop panic attacks now by purchasing a self-help book would allow you to side step all of those stress-inducing trips to the therapist’s office, as well as help you avoid paying hundreds and hundreds of dollars in professional fees.  

Panic attack books do not cost much, especially those that are downloadable online. For the amount you pay for one therapy session (some for less), you can already own a self-help book that you can read at home and at your own convenience.

Another major advantage of panic attack books is availability. Wherever you may be, chances are, you have an internet connection. Professional therapists are not as accessible. They are mostly concentrated on major cities only.

An additional advantage afforded you by panic attack books is the phone and email support offered by most developers of such anti-anxiety reading materials. Thus, if you find yourself at a loss or just in need of help, you can access support services immediately. This is free; so there is no need to worry about additional charges.

Reading self-help books that take you to the core of anxiety and teach you how to eliminate it from your life is a very advantageous option for those seeking to stop panic attacks now. 

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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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