From age 18 until now, I've suffered from panic attacks. Symptoms can take various forms. Usually I have sweaty hands or an increased heart rate. It was recommended that I see a doctor, but I don't believe that medication is the solution. I don't fly, drive for longer than an hour, or take elevators. While some of it may be connected to my past(childhood),I'm really not sure. Some simple things that have helped me cope include physical exercise, eat healthy, and plenty of sleep.
-It has been said that physical and mental exercise helps a lot in coping with panic attacks. You should take a walk and breathe fresh air in an open area like the park, which will help to reduce your stress level. And reducing stress is the first stage for coping with panic attacks. Following this technique alone can help you avoid anxiety, which is usually the main cause of panic attacks.
-Taking up a healthy diet really helps you when coping with panic attacks. There is a saying that “A healthy body breeds a healthy mind” and it really works on the treatment of panic attacks. It is a fact that a healthy diet can also help you to reduce your stress level. Healthy diets make you stronger and obviously healthier, by which helping you to avoid panic attacks.
-Tiredness and Fatigue can increase your chances of panic attacks and make them much more intense. It has been researched and proved that sleeping can reduce your stress. A person should generally have at least 7-8 hours sleep per night, and if you are adult, then try to incorporate a little bit more if possible. Not having enough sleep at night will increase your stress level, which may trigger panic attacks the next day.
These may sound simple, but it's the little things that matter in the long run.
Thursday, July 1, 2010
10 Signs of a panic attack
1. Rapid Heart Beat
People experiencing panic attacks almost always experience an elevated heartbeat. It is recognized as one of the most common anxiety attack symptoms. During mild attacks, the heart beat could be 2-3 times faster than it normally is. In more serious cases of anxiety, the heart can actually get up to 5 times quicker than normal. In instances like this, the person may actually feel a chest pain similar to a heart attack. .
2. Skaking And Trembling
A person going through a panic attack may shake or tremble. Depending on the severity of the attack, this can actually be quite scary. In situations like this, the patient has no control over this shaking. In fact, any attempt to stop the shaking can actually increase it's intensity.
3. Shortness Of Breath
This symptom goes hand in hand with the rapid heart beat discussed above. Individuals experiencing extreme cases of anxiety will often display a shortness of breath. This results in heavy, deep breaths as the patients try desperately to get more air into their systems. Along with this, you'll also see widened nostrils. This is the bodies way of trying to "open the valves" even more.
4. Nausea
Nausea is another one of the many symptoms of panic attacks. In mild cases it's almost just a feeling of being light headed. During a severe case of anxiety, though, a person can feel indigestion and dizziness. This can, in turn, lead to an upset stomach and vomiting.
5. Paranoia
People having panic attacks often seem on edge and paranoid. They'll be scared and quick to react to anything out of the ordinary. If you're around an individual going through one of these, it's best to remain calm. Any sudden movements on your part will only increase the patients paranoia. There body is in a state of "Fight or Flight" and will do anything to protect itself. Furthermore, your peaceful state of being will positively affect the overanxious person.
6. Paleness
A person under extreme panic will become pale. This is because all the blood in their body is rushing towards more vital muscle groups. You see, the skin isn't really necessary to defend an individual against potential harm in the present. Blood is much better suited servicing the bigger, stronger muscles that can successfully defend the body's life.
7. Mad Or Crazy Thoughts
This is obviously a tough one to spot if you think your friend is experiencing a panic attack. But just because you can't read minds, doesn't mean you can't sympathize with your friend while he's in this difficult time. The abnormal thoughts are more or less just an extension of the paranoia symptom discussed above.
8. Muscle Pain
Almost like the aches experienced during an intense fever, muscle and body pains are very common symptoms of panic attacks. The most affected areas are typically in the neck, upper back and shoulders. They aren't necessarily restricted to just these body parts though. Many stressed people experience aches in their arms and legs as well.
9. Sweating
Much like the feverish symptoms mentioned above, sweating is also a common panic attack symptom. Combined with the shaking and trembling outlined earlier, this can be quite scary for someone witnessing a panic attack.
10. A Sense Of The Surreal
Like the mad thoughts symptom, this is quite difficult to wrap your head around unless you've actually experienced it. People having anxiety attacks will sometimes feel like their world isn't real... It may appear as if they've temporarily left their body.
People experiencing panic attacks almost always experience an elevated heartbeat. It is recognized as one of the most common anxiety attack symptoms. During mild attacks, the heart beat could be 2-3 times faster than it normally is. In more serious cases of anxiety, the heart can actually get up to 5 times quicker than normal. In instances like this, the person may actually feel a chest pain similar to a heart attack. .
2. Skaking And Trembling
A person going through a panic attack may shake or tremble. Depending on the severity of the attack, this can actually be quite scary. In situations like this, the patient has no control over this shaking. In fact, any attempt to stop the shaking can actually increase it's intensity.
3. Shortness Of Breath
This symptom goes hand in hand with the rapid heart beat discussed above. Individuals experiencing extreme cases of anxiety will often display a shortness of breath. This results in heavy, deep breaths as the patients try desperately to get more air into their systems. Along with this, you'll also see widened nostrils. This is the bodies way of trying to "open the valves" even more.
4. Nausea
Nausea is another one of the many symptoms of panic attacks. In mild cases it's almost just a feeling of being light headed. During a severe case of anxiety, though, a person can feel indigestion and dizziness. This can, in turn, lead to an upset stomach and vomiting.
5. Paranoia
People having panic attacks often seem on edge and paranoid. They'll be scared and quick to react to anything out of the ordinary. If you're around an individual going through one of these, it's best to remain calm. Any sudden movements on your part will only increase the patients paranoia. There body is in a state of "Fight or Flight" and will do anything to protect itself. Furthermore, your peaceful state of being will positively affect the overanxious person.
6. Paleness
A person under extreme panic will become pale. This is because all the blood in their body is rushing towards more vital muscle groups. You see, the skin isn't really necessary to defend an individual against potential harm in the present. Blood is much better suited servicing the bigger, stronger muscles that can successfully defend the body's life.
7. Mad Or Crazy Thoughts
This is obviously a tough one to spot if you think your friend is experiencing a panic attack. But just because you can't read minds, doesn't mean you can't sympathize with your friend while he's in this difficult time. The abnormal thoughts are more or less just an extension of the paranoia symptom discussed above.
8. Muscle Pain
Almost like the aches experienced during an intense fever, muscle and body pains are very common symptoms of panic attacks. The most affected areas are typically in the neck, upper back and shoulders. They aren't necessarily restricted to just these body parts though. Many stressed people experience aches in their arms and legs as well.
9. Sweating
Much like the feverish symptoms mentioned above, sweating is also a common panic attack symptom. Combined with the shaking and trembling outlined earlier, this can be quite scary for someone witnessing a panic attack.
10. A Sense Of The Surreal
Like the mad thoughts symptom, this is quite difficult to wrap your head around unless you've actually experienced it. People having anxiety attacks will sometimes feel like their world isn't real... It may appear as if they've temporarily left their body.
Non-Med Solution
Without a doubt the best thing that you can do with panic attacks is to exercise. Of course you want to make sure that you are physically able to do so through your doctor. Once you have this clearance, you should make a decision that every time you feel panic attacks coming, you will do some exercise. Some people will do jumping jacks, and some will go for a jog or brisk walk. Exercising allows that adrenaline to get burned off, and helps your body to begin to regulate itself once again.
While panic disorder is without a doubt difficult, it is not something that you are forced to live with forever. You simply have to decide to battle, and not give in to the fear. Keep your head up and know that you will come out of it eventually. Once you know you are stronger than the panic, the panic begins to lose it’s power over your life.
Personally, I tried this solution and it really worked for me. It's called The Panic Puzzle
While panic disorder is without a doubt difficult, it is not something that you are forced to live with forever. You simply have to decide to battle, and not give in to the fear. Keep your head up and know that you will come out of it eventually. Once you know you are stronger than the panic, the panic begins to lose it’s power over your life.
Personally, I tried this solution and it really worked for me. It's called The Panic Puzzle
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