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[S273]Self Help Panic Attack

by Stephen Thomson, Ste

Symptoms of panic attack include racing heartbeat, dizziness, lightheadedness, palpitation, sweating, trembling, shortness of breath, feeling of choking, chest pain or discomfort, chills or hot flushes & nausea.

As other health problems like heart disease, thyroid problem, breathing disorders, also cause similar symptoms, consult your physician & get medical advice to determine the cause of symptoms. Panic attack can be treated with medications & psychological therapy like cognitive & behavior therapy.

Self care tips to control panic attack.

If a person is diagnosed with panic attack, he can follow certain steps to reduce the distress of symptoms of panic attack.

Learn some relaxation techniques like meditation, muscle relaxation, relaxed breathing, deep breathing exercises, yoga and guided imagery or visualization.

Get adequate sleep.

Avoid stimulants such as caffeine and cocaine and avoid alcohol and other stimulants in your diet. These stimulants may trigger or worsen the symptoms.

Perform aerobic exercises for at least 30 minutes a day, 3 to 4 times a week. It will improve your psychological well-being.

Talk about the source of your anxiety with family, friends or professional counselor.

Practice relaxation exercises to lower your anxiety levels Relaxation techniques will help you to reduce the discomfort and duration of the symptoms of panic attacks & stress like headaches, anxiety, high blood pressure & trouble falling asleep. Find ways to calm yourself in the initial stages to avert a full-blown panic attack.

Simple method is to concentrate on your body & block the world out. Lie down or sit in a comfortable position and close your eyes. Mentally scan your body & relax your muscles one by one. Start with your feet and progress to your legs, torso, arms, shoulder, neck, mouth, cheeks, nose, temples, eyes, and forehead. Gradually tense and relax all the large muscle groups of your body. Feel the tension draining out of you. Don't focus on your thoughts & let thoughts flow through your mind. While relaxing your body, breathing should be slow, regular and deep. Tell yourself that you are calm & relaxed.

Self-care can lessen the symptoms of panic attack, but if you develop any additional symptom, consult your physician.

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The first step is that you should talk to a professional who can get you started in the right path of getting better. Getting help from a counselor or other professional is very important and can provide you much help and insights in dealing with your current problem.

A good way to manage your anxiety is to challenge your negative thinking with positive statements and realistic thinking. When encountering thoughts that make your fearful or anxious, challenge those thoughts by asking yourself questions that will maintain objectivity and common sense.

When overwhelmed with worry, a person may encounter a lot of scary thoughts coming at them all at once. Instead of getting upset, remember that these thoughts are exaggerated and are not based on reality. From my interviews with various professionals, I've learned that usually it is the fear behind the thoughts that gets us worked up. Ignore the fear behind these thoughts, and your worry should decrease.

Sometimes, we get stressed when everything happens all at once. Instead of taking it out on someone else a person should take a deep breath and try to find something to do for a few minutes to get your mind off of the problem. A person could take a walk, listen to some music, read the newspaper or do an activity that will give them a fresh perspective on things. This mental timeout can help you refocus on your current situation.

Another thing to remember is that things change and events do not stay the same. For instance, you may feel overwhelmed today with your anxiety and feel that this is how you will feel the rest of the week or month. This isn't correct. No one can predict the future with 100 Percent accuracy. Even if the thing that you feared does happen there are circumstances and factors that you can't predict which can be used to your advantage.

As a Layman I realize that experiencing a panic attack is scary. The next time it happens remember to apply some of these techniques you recently learned. The key is to be patient and not to give up. In time, you will be able to cope with your panic attacks.

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Both Stephen Thomson & Stan Popovich are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Stephen Thomson has sinced written about articles on various topics from Cure Anxiety, Shopping and Marketing and Communications. Author is a freelance writer on health topics.You will get details on technique to eliminate panic attack & supplement for anxiety at