Self help resource for sufferers of Panic, Anxiety and Depression.
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Within these pages you will find articles, reviews & resources concentrating on self help for Sufferers of Anxiety, OCD, Depression & Panic Attack Disorders
A huge number of people these days will suffer from panic attacks, millions in fact, along with the physical symptoms and emotional symptoms associated with this disorder.
One question asked the most is 'How do I control a panic attack?'. The answer to the question begins with knowing a little more about the disorder and it's common symptoms.
Some sufferers may try and cope with these attacks without seeking any outside help or advice. Others on the other hand will manage to get themselves some treatment, or failing this will develop ways in which they can control the panic attacks by recognising the symptoms when they strike. They may not be able to completely banish the panic and attacks from their day to day lives, but have at least been able to work out how to control them.
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How to Control a Panic Attack
Repeat sufferers are quicker to realise this and that they are in the midst of an attack, and able to deal better with the symptoms. One of the main contributors to the feeling of anxiety is the rush of adrenaline to the body, which causes the increased heart beat and also the sweating. If you can try and relax and breathe normally, this will stem the flow of the adrenaline to the blood stream and as the adrenaline disappears, your breathing and heartbeat should calm down in turn. Many sufferers can feel as if they are having a heart attack or stroke, which can make it very difficult to remain calm. However the reality is, the more scared they become, in tun, the stronger the symptoms of the anxiety attack become.
Ways of Controlling a Panic Attack
Firstly and most importantly, you have to know how to determine that you are definitely having a panic attack. This may be simple for those who suffer regularly - however if this is a new experience and you feel like you are having a panic attack, it is incredibly important that you seek medical advice and visit your local GP to ascertain that the symptoms are in fact those of a panic attack. This is even more important as you need to be sure you are not suffering from another, more serious health problem.
Many of those who are having a panic attack for the first time will go to the hospital rather than their doctor, whilst others may simply brush it off and feel embarrassed to look for further help ("it's only a panic attack after all"). Any of the more common symptoms of an attack such as shallow or shortness of breath and issues with the heart, should be checked out by your doctor to eliminate the possibility of any other health problems you may have. If the attack comes on suddenly when you are in the company of others, try to move away from the crowds and find yourself a quiet area, somewhere you can be alone. Once alone and with some more space, you can breathe easier and feel less claustrophobic. An Ideal place would be in the open air where you can catch more breath. Take a few deep breaths, breathing slowly and try to think of as many pleasant things or experiences as possible.
Use this thinking to take your mind away from the panic you are currently experiencing. Exercise for muscles and relaxation techniques or stretching, also offer great benefit with panic attacks. Many of those who suffer from these attacks find that meditation, yoga and relaxation tapes are incredibly helpful when it comes to keeping the attacks under control. In addition, whilst it may seem a very simple therapy, making sure you get a restful and full night's sleep, will not only help with the attacks but will also improve your general feeling of well being!
Control Panic Attacks using Breathing Exercises
In some of us, panic attacks can strike with no warning at all, however some sufferers can feel an attack approaching before it becomes full blown. In much the same way that a headache may build from a mild thud to an excruciating pain. One of the main indicators of an impending attack can be a sense of panic which gradually rises as the attack gathers pace. When these signs appear, the trick is to try and control you oxygen intake. One technique used is to try and breathe through your nose only, with your mouth shut. In much the same way as stemming hyperventilation with a paper bag, this technique will reduce the amount of oxygen taken in and help regulate breathing.
As you begin to regulate your breathing by only taking in air through your nose, providing you are comfortable to do so, then try holding your breath for 10 seconds. The mouth must remain closed whilst you are holding your breath and once the 10 seconds has lapsed, slowly breath out through your nose. Next take in air through your nose for 3 seconds and then breath out through the nose for a further 3 seconds. Continue this breathing for a list one minute. After doing this for one minute, then hold your breathe for 10 seconds again as before, slowly breathing back out again. If the feeing of panic has not subsided, then repeat the process again, eventually your controlled breathing should allow the panic to subside, and you can ‘breathe easy’.
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