Panic Attack and An Anxiety Attack are really the same, most people have suffered them for years.

First, you have to realize that you have a problem, that is a good thing. Some people refuse to accept the fact and just let the attacks win them by either staying indoors or denying the fact completely, the denial and not seeking for help will result in bigger problem.  Please seek out help now, don’t let the attacks win over you.

Always carry a bottle of water or juice, take a sip when you have the attack becuase you can’t swallow and panic at the same time , also put an elastic band round your wrist, ping it hard when you experience the attack because the pain will also distract you, and give you time to collect your thoughts and try to slow down your breathing. Of course the “old paper bag” trick works too, but make sure you put it around your nose and mouth gently and keep it there till your breathing becomes slower.

Realize that nobody else may know you are having an attack except you, so don’t be too concerned about what other people think.  If you are out with some one friends or family members, tell them you are having an attack right away, dont suffer in silence ,tell them before you go out. If you say to them “look im having a panic here “, they can help you by talking to you slowly and quietly, that will help you to take big deep breaths, also let them count to 5 seconds while you are doing the excersise, this helps realy good because you can’t think straight when you are in a panic.

Remeber Do NOT let the attacks win you over, fight them back, and don’t run away or deny the fact!

Getting that adrenaline high can be useful especially when you have to be on your toes or if you want to complete a specific task. However, no one wants the corresponding adrenaline rush that one gets as a result of a panic attack.  But how does one go about stopping panic attacks?

A panic attack occurs when a person senses fear when faced with an emergency situation. It is usually accompanied by panic attack symptoms like heightened awareness, heart palpitations, breath shortness and nausea among others.
These symptoms are very uncomfortable but you can only stop them by stopping your panic attacks.

If you can only learn how to control your adrenaline rush like an on and off button then stopping panic attacks will be pretty easy.  It takes only three minutes for your body to be in full alert as a result of an adrenaline rush.  In the same manner, it takes only three minutes to stop the adrenaline rush.  Three minutes.  That is all the time you need for stopping panic attacks.

Panic attacks can sometimes force you to resort to things you would not have done otherwise under a normal state.  The feeling of having a heart attack will make you do things that can endanger not only your life but others as well. Stopping panic attacks is thus important not only for your sanity but also for your safety.

The trick to stopping panic attacks is to formulate a method to stop the adrenaline rush once it starts.  Here are some strategies that you can use for stopping panic attacks.

Learn how to relax

Panic attacks are usually brought about by too much anxiety.  If you are always subjected to stress then anxiety and panic attacks are not far behind.  Learn how to relax through various disciplines like yoga, visualization and affirmations.  Regular meditation can keep you focused on the bright side of life and help you relax.

Know what triggers your anxiety

If you know what triggers your anxiety and your panic attacks then stopping panic attacks would be easy.  Make a list of your anxiety triggers and that can include people, events, places and other factors that make you anxious.  Once you have them lined up make sure you avoid them when possible.  If it is not possible then learn how to control your feelings when exposed to these triggers.

Avoid stimulants

There are substances that can cause panic attacks like caffeine, diet pills, sugar, alcohol and nicotine.  If you can avoid these substances then you have more chances of stopping panic attacks.

Allot one hour worry time

Your worries will not go away no matter how you avoid them so the best thing you can do is to just delay them by allotting an hour a day for worry time.  Spend this hour worrying about everything but after that make sure you keep your worries away in an imaginary box where you can open them again the same time tomorrow.

What you can do is to list the steps in an index card and put it in your wallet or anywhere easily accessible to you everyday.  Make sure you follow the steps daily and before you know it stopping panic attacks is not just a phrase in your wish list.

A panic attack is a strong sensation of terror you experience very quickly. Actual symptoms include, fast heart pump, fast breathing, body shaking and wobbly legs. People often have surges of frightening thoughts and feel something awful is happening.

But panic is not dangerous or harmful and won’t cause death.

Sometimes panic comes “out of the blue” and feels so awful, people can’t believe that it is caused only by a panic attack, and think it must be something serious wrong with their body or organs. The feeling of a panic attack can be so strong that people may not even collapse out of fear and don’t understand what is happening.

The important step to overcome panic attacks is recognizing whether your symptoms are caused by a panic attack.

Panic affects your body, your mind and your behavior.

These are some of the most commonly experienced panic attack symptoms. Some people experience all of the symptoms, other people just a few.

Body:

• Fast heart beat, pounding heart, or skipping a beat
• Heart seems to stop, followed by a big thud, chest pains.
• Changes in your breathing, either gulping air, breathing fast or feeling short of breath
• Pounding in your head
• Numbness or tingling in fingers, toes or lips
• Feeling as though you can’t swallow, feeling sick.
• Feeling as though you’re going to faint, wobbly legs.

Mind:

• Feelings of utter terror.
• Feelings of unreality, as though you’re not really there
• You feel anxious in situations where you had a panic attack before.
• Frightening thoughts such as:
  • “I’m going to have a heart attack”
  • “I will collapse or faint”
  • “I’m running out of air”
  • “I’m going mad”
  • “I’m choking”
  • “I’m going to be sick”
  • “I’m losing control”
  • “I’m going to make a complete fool of myself”
  • “I’ve got to get out of here”

YOU SHOULD AVOID – situations that have caused panic or that you fear might cause panic, for example
going shopping.

ESCAPE – as soon as you can when panicking, for example, rushing round the supermarket to get out as soon as possible.

PREVENT – what you think is going to happen, by doing something to make yourself safe, for example,
gulping air if you think you are going to suffocate or sitting down if you think you are going to faint,
or lying down if you think you are having a heart attack or scanning your body for evidence of something being wrong.

SEEK HELP – In one study a quarter of all people having their first panic attack called an ambulance or went to accident and emergency, they were so convinced something dangerous was happening to them. Perhaps you have done this, or called out the doctor?

COPE = People often try to cope with a panic attack by doing things they have found or have been told are helpful, for example, distracting themselves or trying to relax.