How To Get Rid Of A Panic Attack And Reduce High Levels Of Anxiety

The sudden feeling of so much anxiety or fear is commonly known as panic attack and it can cause certain serious medical conditions including heart attack. That's why it is very important that persons get rid of high levels of anxiety as soon as possible. Below is a step by step guide that persons can follow on how to get rid of a panic attack.
Accepting A The Attack:
This is the first and most important thing that persons need to do. When they experience such attack, they need to understand the situation and accept the fact that they are having a panic attack. Doing so will allow them to react accordingly. Initially, they may find it difficult to face this kind of situation, but if they train their mind then they will be able to get rid of an attack with no problem.
Relaxation Is Key
This is easier said than done, but persons have to continuously force their minds to keep calm in every situation and they should stay prepared for this condition. They can do meditation on a regular basis to train their minds again and again on how to react in the event they experience another panic attack. After few days of practice they will have it in their subconscious mind and it will become easier to overcome high levels of anxiety.
Improve Lifestyle:
Persons with unhealthy lifestyles are more vulnerable to panic attacks and that's why it is important that persons improve their lifestyle in every possible manner. In order to do this, they should stop using alcohol and cigarettes without any delay. Also, they should eat only healthy foods that do not create anymore problems. Doing some light exercises to stay fit s also recommended. Also, persons can do some reading or other activities that can help them to reduce their anxiety and they should try to stay away from the phone or computer when possible.
Reducing Stress As Much As Possible
Eliminating all the reasons of stress and anxiety are not possible, but persons can try to remove most of them. Indeed, this is difficult but not impossible so persons should make a list of issues that can cause stress try to remove them from their life one by one.
Having and attack is not an easy experience but once you are armed with the right information, you'll know exactly what to do in such a situation to relieve yourself.

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Panic Attacks After a Breakup

Having panic attacks after a breakup is actually a common occurrence, even if right now you may feel like you are the only one in the world to be having them. You are likely a sensitive soul and gave everything you had to that special person and are now feeling lost in the world. Some of you may be in fact contemplating suicide, while everything may seem lost right now there are some steps you can take to try to get through this very painful experience in your life.
One of the first things you can do after a painful breakup is to get up everyday, even if this is the hardest thing to do, do it. Get up and choose yourself for the day, do everything for you, exercise, work, eat, go shopping if that fancies you (although don't make shopping a crutch - that's a whole other issue).
Each morning may be the hardest struggle for you, you may be having dreams that keep it that much harder for you to move on, if this is the case, get up quickly, don't dwell and linger in bed and on the thoughts, that will only make things worse.
Get a new routine going everyday, something you don't even have to think about, make it a habit to get up and do this new thing. If that is exercising, great, exercising can be an excellent way to gain back some of the confidence you have lost, that and it is a great distraction.
The next thing you need to do is stop all contact with the person who broke your heart, this will be the hardest thing to do because likely you are thinking of them every second, perhaps even worrying about them, it is necessary to push them from your mind as much as possible and distract yourself with other things to allow time to begin its healing process.
If you are experiencing panic attacks in the mornings when you wake or even throughout the day the best thing you can do is let them happen, face them head on and realize that it is only your mind dwelling on the person you cannot have, you must accept that you cannot have them, for now, and let it be. Take a deep breath, let the panic attack run its course and move on from it. By doing this each panic attack will start to decrease in intensity with time.
Panic attacks after a breakup can be life altering and debilitating, they can keep you from being able to function, they are often even terrifying - keeping you from breathing normally you may even feel like you're having a heart attack or that your heart is actually breaking. Rest assured it is not and you will be fine, try to remember that life isn't about that person, it is about so many more things and make yourself the focal point for once, by doing this you'll eventually get past the hurt and the panic attacks will stop.

If you are experiencing panic attacks after breakup, visit http://homeremedyforanxiety.com to learn more ways of coping during your difficult time.

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Panic Attack - A Life Changer

It was the summer of 1983. I was 21 years old, healthy as a horse, had a good job, and a wonderful family. Life was good! While at work one day, I was watching over what we called "the jaw". It was the large rock crusher where all the material was fed into a rock crushing plant.
I was looking over the plant from the control shack when all of the sudden everything started to spin. This lasted only for a second, which then I found myself gasping for air. I began to panic, slid down the steps to the ground and fell to my hands and knees. At this time I could hear my co-workers running at me yelling "what's wrong"? I had no clue. All I knew is I couldn't breath. Little did I know, I was experiencing something that was going to change the rest of my life, and was something that doctors knew little about.
From that day it appeared as though each day was worsening. I was in a cloud, unhappy, uncomfortable with my surroundings, and scared to death. I noticed my neck muscles tightening, my shoulders raised, and the only comfort I could seem to find was lying on my back in bed. My muscles were continuously tight. I just couldn't relax. After several days with no relief I made an appointment with my doctor. He began a series of nerve tests, along with x-rays and other tests, always with the same outcome... nothing found. This was very discouraging!
That fall we received a phone call from my aunt in Missouri. She was just calling to see how things were going. When I told her what was happening, I can remember her saying "honey, you're having panic attacks". I said "I'm having what"? She began to tell me that many of our family members have them, including her. She also explained how her son, my cousin, was having a severe case of them. I remember vividly, the relief that came over me when she said there's nothing to worry about, you are just going to have to learn how to deal with them. The relief was from knowing that I wasn't dying. This put me in the fight to figure out how to control them. And believe me... it's a fight!
That thanksgiving me and my family drove to southern California to spend Thanksgiving with my father's side of the family. The day after we arrived my wife and I decided to go to breakfast at a restaurant a few miles from the house. The place was packed, and I felt my muscles tensing as we sat down. We ordered and I told my wife that I was feeling nervous and closterfobic. I started chewing my nails and it felt like every person in there was staring at me. I knew I wasn't going to make it through this. As soon as the waitress brought our food, I took one bite and my throat felt like it was swelling shut, and I couldn't swallow. I panicked and stormed out of there like the building was on fire. My wife brought out two to-go boxes and found me waiting in the car.
I spent most of our trip in bed only to get up for a few minutes and walk around every couple hours or so. I was miserable and wanted my life back. It was then one of my other cousins asked me if I would try some medication that she was taking for anxiety. She said it couldn't hurt and she didn't want me spending Thanksgiving in bed. I was skeptical, though desperate. Thirty minutes later, I had my life back. Or at least I thought. Oh my god, it worked! I was going to be alright. At the time, the thought of taking medication every day never entered my mind. I was just happy to be out of bed and hanging out with my family.
I met with my doctor the day after we returned home. I told him about panic attacks and what I found to help me. He was skeptical and had zero knowledge on the subject. He agreed to prescribe the medication and give it a trial period. Today I am 51 years old and still carry this medication with me everywhere I go. It's not a cure, it's a crutch. As long as I know I have it, I am OK. When I have a panic attack today, I take my medication and within about thirty minutes it is usually under control. Today I only need to take it about once a month. The rest of the time I can pretty much beat it mentally.
I don't have attacks today like I use to. In fact, from the time I reached 30 years old to 48 years old my panic attacks completely subsided. Just within the last couple years have they re-occurred. They are nowhere as severe as when I was a young man. I have learned over the years that medication is not the answer, you are the answer. In looking back over the years at when my panic subsided, I noticed things like where we lived, the family things we did together, and the weather all played a part. I was happy! In other words, when we moved to this state, spent an enormous amount of time with my family camping, hunting, fishing, and sports, and beautiful weather with minimal amounts of rain. I was happy in my life and this was the answer. With this being said, there is one main ingredient I left out. Probably the main ingredient, health! I noticed a big part of my prolonged relief came from when I devoted myself to the gym, lost 25 pounds, and gained muscle back. I felt good and looked good!
With me, I think the reason they are starting to appear again is because I find myself ageing, my kids are out of the house and have their own families now, I want to retire and can't, and the economy took a small toll on us to where we can't enjoy all the things we would like to. I also find it harder to stay motivated and go to the gym. I truly believe if you can make the most of every day, do the things that you really enjoy doing, spend time with your family and friends, exercise with a goal in mind, and don't worry... you can defeat anxiety. It's a mental game and you can be the winner if you play the game right.
My best friend called me one day about fifteen years ago and told me he was dying. I was in shock! When I asked him what was wrong he said they can't find anything. I asked him what was going on and he said it was his heart. He said the pain was in his back and through his chest, and he just knew he was dying. I then asked him "do you have something in your throat also"? He was silent for a second, and curious now. He then said yes, why? I told him that he was having panic attacks. Once I explained to him what they were, and that I was also having them, you could hear the relief in his voice. He went back to his doctor and they started him on some medication. He took it for a while with success, and then realized he didn't need it anymore. Today he carry's it with him, but doesn't take it. Once he knew he wasn't dying, it helped him to battle it. The fear is what you have to beat. Remember that you are not dying, life is good... and just stay busy doing the things that make you happy!
I have recently been going through this now with my daughter. She is 31 years old. She always asks me what I do to get through it. I mostly tell her... do whatever it takes to be happy!! She was in a slump with her life, and just had a poor outlook. She has recently met who she says is the love of her life, moved back to Michigan to be with him, and has not mentioned one panic attack since. She is now happy with her life.

Visit this important site for anxiety to learn how to control panic attacks. http://panic-anxiety.org

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4 Proven Panic Attack Treatments

While most of us will have panic attacks about once in our lives, a recurrent panic attack might be a sign of panic disorder and it's wise to seek help. In fact, the various symptoms of this disorder such as trembling, sweating, choking sensation and heart palpitation can be very problematic for individuals who suffer panic attacks. Luckily, there are several panic attack treatment options available.
Here are 4 proven panic attack treatment methods
1. Antidepressants
Generally, antidepressants are associated with stress, but they can be used as an effective treatment. The 2 main types of antidepressants recommended for panic disorders are the selective serotonin reuptake inhibitors (SSRIs) (work by increasing the serotonin levels in your body) and tricyclic antidepressants (regulate the
nonadrenaline and serotonin levels in your brain).
Usually, antidepressants may take 2 to 4 weeks before you see any results. It's however, important to continue to take your medication, even if it seems not to work. You should only stop taking it if your doctor advises you to do so. Moreover, these antidepressants may have serious side effects so it's wise to consult a doctor before starting to use them.
2. Cognitive-Behavioural Therapy
Cognitive behavioural Therapy can be highly effective as a remedy and can be used alone or along with medications. During a normal CBT session, your therapist will help you identify the thought patterns which are contributing to your attacks. Once these negative thoughts are identified, you can focus on changing the destructive thoughts as well as learning to engage in positive, more helpful behaviours.
3. Relaxation techniques
If practised regularly and consistently, activities like yoga, progressive muscle relaxation and meditation will strengthen your body's relaxation response, suppressing the stress response involved in panic and anxiety. Apart from promoting relaxation, these practices can increase feelings of joy & equanimity. Try to do them daily.
4. Natural Panic Attack Treatment Options
There are several natural remedies that can help alleviate your symptoms. Herbal supplements such as kava and passionflower have been shown to be effective in treating mild to moderate symptoms in some people. Before taking any of these supplements, make sure you consult a doctor or physician.
Tip for panic attack treatment
Generally, all these remedies tend to be effective when combined with healthy life choices. So you need to avoid drinking as well as taking caffeine, nicotine and other stimulants. Most importantly, learn to go easy on yourself; don't be overly critical on yourself.

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Learn About Panic Attack Causes

Suffering from a panic attack can be frightening. Most of the people who have suffered from a panic attack in the past may even spend a great deal of time thinking about it. They find themselves worried that they may have another one. That is why it becomes important for the person to identify what may be causing these attacks in the first place. It can certainly help the person gain some control over the entire situation.
One of the first things to realize about panic attacks is that they are meant to protect you. They will often begin when you are faced with a situation that causes you fear or if you are believe that you are in danger. This all happens when the sympathetic nervous system becomes active. It will then trigger your adrenal glands and adrenaline will be passed through your body. This is actually a good thing because it is going to let you know that something is wrong. It is your body's way of bringing this to your attention. As this happens you will not really have a choice but to let the adrenaline run its course through your body. The parasympathetic system will eventually help to calm you down.
Even though you will need to wait on your body to calm down naturally, there are some things that you can do in order to speed this up a little bit. That is why there are a lot of people that are going to learn relaxation techniques to help themselves relax and calm down when they are facing a panic attack. What is important to remember is that these will not even help if you are continually telling yourself negative things. You will only be feeding into the anxiety and it will be even more difficult for you to calm down and relax. It may be a good idea to stop and think about the fear. When you are able to recognize that the fear has not come to light in the past it will be a lot easier for you to calm yourself down each time you think about it.
Some of the people who have faced panic attacks in the past have reported that they felt like they were going to die. While this may be the way you feel, and it is extremely overwhelming, you must realize that your body is not going to let you die from this attack. You may be able to understand a little better if you take the time to learn about the parasympathetic system and how it works. This, combined with an understanding of your fears, may help you learn to work through the attacks when they occur, or prevent them from happening at all.
You may want to work through your panic attacks alone. But, if you have done this before without success, it may be time for you to seek professional assistance. A professional can help you recognize your fears and how the body works. They will also be able to teach you relaxation techniques to help you get through your next panic attack.

Mike Jansen is a writer producer of online and off-line content. You can check out his latest website at About Panic Attacks were he writes a brief overview of panic attacks and other related topics

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