| To know how to stop panic attacks, you first need to | | | | uninterrupted sleep during the night, so that your body |
| recognise the symptoms, then by understanding their | | | | can recover and recharge after your energy-sapping |
| causes, you learn that they cannot harm you. Once | | | | days. Here are some tips to help; don't go to bed on a |
| you can accept that they aren't dangerous you are | | | | full stomach; don't take caffeine before bed; don't drink |
| better placed to stop them occurring again. Here you'll | | | | alcohol before bed; don't read too long in bed; ensure |
| learn, how to recognise the symptoms, what the | | | | your mattress is the most comfortable for you; ensure |
| underlying causes are, and 7 things that you can do to | | | | the bedroom is completely darkened; shut out all |
| help stop panic attacks, without the use of drugs. | | | | extraneous noise, etc. |
| Symptoms of Panic Attacks | | | | 3. Use known techniques to help relax: Learn how to |
| First you should get to recognise the main symptoms | | | | meditate, attend yoga classes, what about |
| of panic attacks. These are; tight chest and / or throat, | | | | self-hypnosis? Practising these techniques can reduce |
| racing heart, palpitations, difficulty breathing, | | | | stress and improve your sense of overall well-being. |
| hyperventilation, shaking, dizziness, tingling fingers, | | | | 4. Cut-out stimulants: Stimulants are believed to be a |
| nausea, a feeling of detachment, a fear that something | | | | trigger for panic attacks. So anything with caffeine in it, |
| terrible is about to happen, e.g. death. | | | | e.g. coffee, tea, etc., should be avoided. Avoid, or |
| These symptoms are truly frightening, and to the | | | | seriously reduce, smoking and alcohol too. |
| victim, very real. However, they aren't real, but just the | | | | 5. Eat a healthy diet: Cut-out preserved and processed |
| body's primeval reaction to a perceived dangerous | | | | foods. Stick to natural and organic if you can. Eat your |
| situation which doesn't in fact exist, but occurs through | | | | 5 portions of fresh fruit and vegetables a day. A |
| the sufferer's irrational fear or fears. In other words, | | | | healthy, well balanced diet, is conducive to your overall |
| there's no foundation to the symptoms, they are just | | | | health and helps to build-up your immune system to |
| symptoms, and can't harm you. | | | | ward off illnesses and infections. If you know you are |
| Causes of Panic Attacks | | | | overweight, this may be playing a part in your anxiety, |
| Everyone suffers from a certain level of anxiety in | | | | so a well balanced diet can help here too. |
| their lives, this is natural in today's world. And they | | | | 6. Exercise daily: This helps to improve your overall |
| handle both the anxiety and the stress that can occur | | | | health position both in body and mind. Choose the |
| due to certain events or situations. But someone who | | | | exercise that suits you best and that you will enjoy, it |
| has severe anxiety on a daily basis over a prolonged | | | | shouldn't be a drudge: for example running, power |
| period of time, may have difficulty handling these | | | | walking, walking the dog, swimming, pilates, dancing, |
| stressful events. | | | | home workouts, etc. |
| In this case, an everyday stressful event like being | | | | 7. Reduce stress wherever you can: With higher levels |
| stuck in an elevator, held up in traffic, a job interview, | | | | of anxiety, a relatively small stressful event can trigger |
| an exam, etc., can trigger a panic attack. So you have | | | | a panic attack. So get to recognise typical stressful |
| two things going on; heightened anxiety and resultant | | | | situations that affect you, and either avoid them or |
| panic attacks. | | | | learn how to deal with them better. Many times it's just |
| Now the causes of the general anxiety may be one | | | | about putting value on your health above other things. |
| or more of several things; genetics (family history of | | | | For example; don't take more work on than you can |
| anxiety and panic attacks), gender (women are 50% | | | | reasonable handle; do take more time off, but use it to |
| more likely to have anxiety and panic attacks), medical | | | | relax, not to take on other stressful stuff; if driving to |
| conditions (e.g. mitral valve prolapse), medications (e.g. | | | | work everyday is stressful, can public transport take |
| Ritalin), fears & phobias, and a traumatic event or | | | | the strain?; when shopping, can you go outside the |
| events earlier in life. | | | | busy times when there are less crowds? etc. |
| 7 Things to Help Prevent Panic Attacks | | | | All of the above can help to prevent further panic |
| Apart from mainstream medications like tranquilizers | | | | attacks. However, a key determinant in recurring panic |
| and antidepressants, which can have some nasty side | | | | attacks is the very 'fear' of having another one. This |
| effects, there are several natural things that you can | | | | fear is imprinted in your psyche because the panic |
| do to try to stop panic attacks happening again. Here | | | | attack symptoms you experienced were so terrifying. |
| are 7 things you can do to help stop panic attacks... | | | | The fear builds on your already heightened anxiety so |
| 1. Get to know the symptoms: You've already made a | | | | that a relatively small stressful event can trigger |
| good start by getting to know what the symptoms | | | | another panic attack. This is the 'cycle of anxiety' |
| and underlying causes are, and, you now know that | | | | (anxiety > fear > panic attack > anxiety > |
| panic attacks cannot cause you harm. But continue | | | | fear > panic attack, etc.) that has to be broken if |
| with your research and also talk to your doctor. | | | | you are to stop panic attacks and cure your general |
| 2. Get plenty of sleep: It's very important to get 8 hours | | | | anxiety. |