| Symptoms of panic and anxiety can be confused with | | | | difficulties(hyperventilation and dizziness are common |
| life threatening physical disorders! Please consult your | | | | symptoms of panic/anxiety attacks) should be |
| physician to determine the source of your symptoms. | | | | carefully examined by your physician! If no heart |
| This is an update of specific things you can do to | | | | related problem exists, but you are still in great fear of |
| control the symptoms of panic and anxiety attacks. | | | | these occurrences of panic then the following |
| These devastating occurrences can negatively affect | | | | behavioral program, with practice, will greatly aid you in |
| your day to day quality of life. But this is not news for | | | | preventing or at least minimizing the episodes of panic. |
| anyone suffering from this terrible disorder. Millions of | | | | Also, remember that exciting/positive actions or events |
| people live in fear of these "attacks." Major transitions, | | | | can raise your heartrate. This excitement is not bad or |
| trauma, and stress can lead to feelings of little or no | | | | life threatening, but you fear of the physical symptoms |
| control over one's life! This can affect people in major | | | | of excitement can really hamper your enjoyment of |
| ways.A scary symptom which can develop is called | | | | life!The keys to controlling panic and anxiety are: |
| Panic (or Panic Attack.) A panic episode can come on | | | | 1. Breathe slowly/diaphragmatically |
| suddenly or can awaken you from your sleep with a | | | | 2. Remain in the present... in your body, in a positive |
| nasty feeling of apprehension. Some people believe | | | | way |
| that they are having a heart attack because often | | | | 3. Positive self-talk... not negative ruminations |
| there is chest pain, a shortness of breath, neck or arm | | | | 4. Avoid caffeine and stimulants |
| pain, major stomach upset, an adrenaline rush, | | | | 5. Regular aerobic exercise |
| lightheadedness, dizziness, and other unpleasant | | | | 6. Regular deep relaxation with Biofeedback |
| feelings of fear and apprehension. These feelings can | | | | Temperature monitoring... Learn to warm your hands |
| be triggered by specific events such as: driving (getting | | | | and feet |
| stuck in traffic), shopping, waiting in lines at stores, | | | | 7. Use relaxation tapes/CD's regularly! |
| banks, post offices, etc, feeling trapped in church | | | | 8. Get support in confronting and then desensitizing |
| movies/classes, traveling distances from home | | | | yourself to fears/phobias |
| (especially flying, etc.), making a presentation in front of | | | | 9. Taper your anti-anxiety medication after you have |
| a group of people (drawing attention toward yourself), | | | | mastered the relaxation-biofeedback1. Learn to |
| doing new or unfamiliar activities, meeting new people, | | | | breathe diaphragmaticallyA) Place a hand over your |
| basically, doing anything new or seemingly stressful | | | | upper abdomen |
| where you may fear "LOSING CONTROL."Loss of | | | | 1. Push it OUT as you inhale |
| control is the main feature that makes this so | | | | 2. Let in move IN as you exhaleB) Let your chest, |
| frightening for the people who suffer from panic and | | | | shoulder, neck, and back relax as you breathe |
| anxiety. We may not know a panic sufferer by looking | | | | Only on a very deep breath should these parts move |
| at him or her because they can maintain such good | | | | in the breath. |
| control that unless we were to look very carefully we | | | | This may be the most important Panic Control |
| might not notice the nervousness below the | | | | Technique you can learn!2. |
| surface.Heart problems, chest pain, and respiratory | | | | |