Anxiety & Panic Disorders

When Anxiety and Stress Cause Panic Attack(s)

Panic attacks can come on suddenly, without warning, anytime and anywhere. Subsequent to your initial attack, you may live in fear of having another.

  Panic attacks can come on suddenly, without warning, anytime and anywhere. Subsequent to your initial attack, you may live in fear of
having another. Panic attacks are a sudden feeling of terror for no apparent reason. Some accompanying physical symptoms include:
Fast and/or pounding heartbeat/ Chest pain/ Breathing difficulty/Dizziness/Fight or Flight
Panic attacks are more common in women, and sometimes start when you are under a lot of stress and anxiety.
Even after the cause of your initial stress and anxiety passes, the fear of having another attack may cause enough anxiety and stress to create cyclic recurrences of panic attacks.

Stopping the thought pattern that causes your body’s panic attack reaction breaks the cycle of recurrences. Mentally interfering with
your own thoughts is essential to convince yourself you are not going to die. Convincing may take a couple trips to the emergency room under
the belief of a heart attack, and that’s O.K.
Therapists can assist you in recognizing and then coach you into changing your thought pattern before your anxiety, panic or stressful thoughts lead to another panic attack.
Many get better once the cause and control is mastered, and this may come to pass with or without treatment.
Having panic attacks for virtually no apparent reason is a very frightening feeling, for I have passed down that road.

 There are several steps you can take to relieve your anxiety.

   1. That split second when you first feel anxious, stop thinking about your anxiety. Do not think about how you are feeling. Turn your attention to something else by distraction.
      
   2.  If what you are doing is causing you to be anxious, take a break and do something that relaxes you.
      
   3.  Focus on solutions instead of your anxiety. Most likely, you are having an inner conflict over a difficult decision perhaps. It might be your finances, a career change, moving, getting married, going on vacation or something much smaller like choosing the right new appliance for your home.
      
   4.  Turn your attention to how you can make those decisions more easily. Put them in perspective. For example, if you are having financial concerns sit down and determine all your potential options. If you’re going on vacation a pen and paper can be an extremely beneficial tool to keep you organized. In both cases, find solutions and get suggestions from other family members. This can include new ideas and solutions that you might not have thought of.
      
   5.  Learn how to relax. There are many techniques that you can instill into your brain that will allow you to immediately relax with a simple command. The first step of courses to learn how to relax when you’re not at your highest level of stress and anxiety. You can purchase relaxation CDs that include instructions for CDs of your favorite relaxing music. Find a quiet place where you will not be interrupted, lie down flat on the floor or on your couch or in your easy chair and put on your recording. Close your eyes, take several deep breaths, exhaled deeply to clear toxins out of your system and relax.
      
   6.  During your relaxation training, use words to help you relax. The most obvious would be the word relax. Repeat it calmly and smoothly during your exercise. This will train your brain to relate the word with relaxing your body and mind. Use this word the moment you feel an anxiety attack coming on.

These are just some of the ways you can get relief with self-help. Anxiety and Panic Attacks do not have to take over your life. Implement these strategies and you’ll soon discover that you can get anxiety relief on your own.

 

 

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