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Reduce your feelings of anxiety and panic
Panic Attack Breathing
Panic attack breathing is a great tool to learn to help you cope. When people are anxious, they tend to take rapid, shallow breaths that come directly from the chest. This type of breathing is called thoracic or chest breathing. When you’re anxious, you may not even be aware that you’re breathing this way. Breathing through the diaphragm, sometimes called abdominal or belly breathing, has been linked to reduced feelings of anxiety and panic.
Panic attack breathing is a great tool to learn to help you cope.
The easiest way to determine your breathing pattern is to put one hand on your upper abdomen near the waist and the other on the middle of your chest. As you breathe, notice which hand raises the most. If you are breathing properly, your abdomen should expand and contract with each breath. It is especially important to be aware of these differences during stressful and anxious times when you are more likely to breathe from your chest.
The above, often called panic attack breathing, will not help to eliminate panic attacks but will help you cope with the symptoms. To learn to eliminate anxiety / panic attacks for good, please go here.
Suggested reading regarding panic attack breathing:
The most important part of recovering from panic attacks is proper breathing. Learn breathing techniques to help you deal with your next panic attack.
This can result in the person experiencing a panic attack seeking treatment in an emergency room. However, since chest pain and shortness of breath are indeed hallmark …
During an emergency, our breathing rate and pattern change. Instead of breathing slowly from our lower lungs, we begin to breathe rapidly and …
You have a creative mind. Use it!
Happy Sunday, everyone! One of the problems people have, is that they are permanently thinking about ways to eliminate panic attacks, and whether they will have a good or bad day today. Today, try and find an activity or hobby which will interest you and challenge you. Try and engross yourself in this activity, so that you are thinking about it most of the day. Understand what I am saying? Instead of spending the day thinking of your attacks and how to eliminate panic attacks, you are thinking of something else. If you can’t think of anything, try the last film you watched (in my case, it would be the Bond film, Skyfall). Think of the characters, the different scenes, the great clothes worn by the characters etc. How about your favourite football team and their last match? Think of the goals scored and the ones they missed. Go and watch a local match (the pic is of my son, whom I watch every week). Take up cooking a great meal each day. Spend your time planning it, buying the ingredients etc.
Spend as much time as possible thinking about this new activity. Don’t give your brain time to regress back into negative thinking. No more thinking over and over again about how to eliminate panic attacks. Make it an enjoyable task and eventually it will become habit. The less time you spend worrying about panic attacks, the less likely they are to appear. Don’t think about ways to eliminate panic attacks because, by doing so, you are empowering them and causing them to happen.
You glance around to make sure you are safe however, there are several strangers behind you and one other customer in front. You realize you are beginning …
eliminate panic attacks by using this programme to understand your panic attacks and learn techniques to eliminate them permanently. Free mp3 recordings.
Panic attack help becomes necessary when the person suffering from it is unable to control it by self. In most cases, self help and therapeutic treatments …
Check the list to see if you have these symptoms
Panic attacks symptoms can be very frightening and distressing. Symptoms tend to occur very suddenly, without warning and often for no apparent reason.
As well as overwhelming feelings of anxiety, the following panic attacks symptoms can also take place:
- a sensation that your heart is beating irregularly (palpitations)
- hot flushes
- shortness of breath
- a choking sensation
- chest pain
- feeling faint
- numbness, or pins and needles
- dry mouth
- a need to go to the toilet
- ringing in your ears
- a feeling of dread, or a fear of dying
- a churning stomach
- a tingling sensation in fingers
Panic attacks symptoms can also have unpleasant physical affects, and they can also be accompanied by thoughts of fear and terror. For this reason, people with panic disorder start to fear the next attack, which creates a cycle of living in ‘fear of fear’ and adds to the sense of panic.
Sometimes, panic attacks symptoms can be so intense they can make you feel like you are having a heart attack.
However, it is important to be aware that panic attacks symptoms such as a racing heartbeat, or shortness of breath, will not result in you having a heart attack. Also, although a panic attack can often be frightening, it will not cause you any physical harm. People who have had panic disorder for some time usually learn to recognise this ‘heart attack sensation’, and become more aware of how to control their symptoms.
Panic Attacks symptoms usually peak within 10 minutes, with most attacks lasting for between 5 and 20 minutes. Some panic attacks have been reported to have lasted up to an hour. However, it is likely that the reason for this is due to one attack occurring straight after another, or high levels of anxiety being felt after the first attack.
Recurrent panic attacks
People with panic disorder have panic attacks on a recurring basis. Some people have panic attacks once or twice a month, while others have attacks several times a week.
People with panic disorder also tend to have ongoing and constant feelings of worry and anxiety. The panic attacks that are associated with panic disorder can be very unpredictable. If you have panic disorder, you may feel stressed and worried about when your next attack will be.
Panic Attacks symptoms can feel so intense and out of your control that you may feel detached from the situation, your body and your surroundings. It can almost feel as if you are an observer, making the situation seem very unreal.
This sense of detachment is known as depersonalisation. Being detached from the situation does not provide any relief, or make a panic attack less frightening. Instead, it often makes the experience more confusing and disorientating.
The above was taken from www.nhs.uk
If you are suffering from any of the above symptoms, speak to a doctor first to eliminate any possible physical conditions. If you cleared by the doctor, have a look at our programme to relieve your symptoms.
Not sure if you suffer from this?
You may be suffering from panic disorder if you:
1. Experience frequent, unexpected panic attacks that aren’t tied to a specific situation.
2. Worry a lot about having another panic attack.
3. Are behaving differently because of the panic attacks, such as avoiding places where you’ve previously panicked.
While a single panic attack may only last a few minutes, the effects of the experience can leave a lasting imprint. If you have panic disorder, the recurrent panic attacks take an emotional toll. The memory of the intense fear and terror that you felt during the attacks can negatively impact your self-confidence and cause serious disruption to your everyday life. Eventually, this leads to the following panic disorder symptoms:
1. Anticipatory anxiety – Instead of feeling relaxed and normal in between panic attacks, you feel anxious and tense. This anxiety stems from a fear of having future panic attacks. This “fear of fear” is present most of the time, and can be extremely disabling.
2. Phobic avoidance – You begin to avoid certain situations or environments. This avoidance may be based on the belief that the situation you’re avoiding caused a previous panic attack. Or you may avoid places where escape would be difficult or help would be unavailable if you had a panic attack. Taken to its extreme, phobic avoidance becomes agoraphobia.
If you feel that you have panic disorder, speak to your doctor first to eliminate any physical problems. The good news is that panic attacks and panic disorder can be treated by a qualified therapist. Have a look at this link for an effective online programme.
Panic disorder – Wikipedia, the free encyclopedia
Panic disorder is an anxiety disorder characterized by recurring severe panic attacks. It may also include significant behavioral changes lasting at least a month and …
Panic attacks may be a symptom of an anxiety disorder. Symptoms and signs include palpitations, shaking and chest pain. Get the facts on causes and medications used …
A clinical psychologist describes the symptoms of panic disorder, the treatments available, and what to do if someone you know has a panic attack.
Kent based company Hypnosolution.co.uk has noticed an increase in clients suffering from panic attacks, and the numbers are expected to increase as we approach Christmas.
*** Disclaimer: Please note that, as with all therapies, results may vary from client to client.
Stop researching your problem
One of the things I ask my clients, on the Eliminate Panic Attacks programme, to do is to start acting as if they are an ex-sufferer of panic attacks/anxiety. They stop discussing their issues with friends and stop researching their problems on the internet. By continually thinking and talking about your attacks, you are empowering the panic and it starts to get a stronger hold over you. Instead, we need to do the opposite. Act as if it is of no significance in your life. After all, it is just a group of sensations which can’t do you any harm. They only make you feel unwell for a few minutes.
Once they have started practicing this technique and others on the programme, they will find that their brain will try to take on these new beliefs and make them reality.
Suggested reading about panic attacks:
Natural Cures For Panic And Anxiety Attacks
Reta Rouillard is an ex-sufferer providing unbiased reviews, guides and tips on the symptoms, causes and treatment of stress, anxiety and panic disorders.
Trevor Mosley is an ex-sufferer of anxiety and panic disorders. Head along to his website today in order to discover how you can conquer your anxiety and panic attacks once …
Joe Barry, the creator and ex-sufferer makes a lot of sense. This program helped me … Even if you don’t cure your anxiety and panic disorders, natural treatments are the …
Try relaxation recordings
Panic attack prevention
1. Don’t wait till you get your first panic attack. Learn to relax now either
by taking up a hobby or physical activity.
2. Have a look at your diet. Are you living on takeaways and junk foods. Cut down on coffees and drink more water.
3. Learn to spend at least 15 minutes a day in complete relaxation.
Go to this link, scroll to near bottom of page, and listen to the mp3 recording. It is a free relaxation recording which you can listen to at any time. Regular use will help you in your daily life.
4. If you do have a panic attack, the first step is always to visit the doctor. Eliminate all other possibilites before visiting a qualified therapist.
4. Panic attacks are treatable. Find a therapist who has experience of panic attacks, and start fighting back! A great place to start is by clicking here.
Suggested reading about panic attacks:
panic attacks are periods of intense fear or apprehension that are of sudden onset and of variable duration of minutes to hours. panic attacks usually begin abruptly …
If you have an occasional panic attack, no treatment other than explanation and reassurance is usually needed. If you have recurring panic attacks, see…
A clinical psychologist describes the symptoms of panic disorder, the treatments available, and what to do if someone you know
Increase in stress expected
Panic Attacks over Christmas
Panic attacks over Christmas are very common. Your heart starts to pound and your breathing is shallower and difficult. You are finding it hard to focus and your palms are sweating. You are suffering from a panic attack.
Kent based company www.panicattacktherapist.com has noticed an increase in clients suffering from panic attacks, and the numbers are expected to increase as panic attacks over Christmas normally increase. Christmas time is a stressful time and people find it hard to cope, especially if finances are an issue.
“There is no doubt that panic attacks are on the increase.” says hypnotherapist, Vincent Benedict. “Anxiety problems have been around for some time but it is now getting overwhelming. Increase in workplace stress, people work longer hours and expectations from them are too high. People have forgotten how to relax properly and turn to quick fix cures like drinking alcohol, which can make panic attacks worse.”
In many cases, people don’t realise that they are suffering from stress until they have a panic attack out of the blue. It is like a warning signal from the body that you are under too much pressure. Women are also more likely to suffer. Some experts believe that this is so because women have a more stressful role in life. Others believe that female numbers are high because they are more likely to ask for help. Panic attacks are treatable and you should seek help as soon as possible.
Related reading for Panic Attacks over Christmas:
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To minimize your panic attacks over Christmas spending: *Make a Christmas budget and STICK to it. *Shop at discount stores as much as possible *Get creative and …
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