While many believe that panic attacks are something that occurs due to a life changing event, many do not realize that the symptoms of a panic attack are actually within the sufferer’s control. Here we discuss how to stop panic your panic attacks from controlling your life.

No matter how many panic attacks you have experienced, there is a good chance that you never gave a second thought to the fact that you, possibly subconsciously, let your attacks run your life. While you probably try and avoid the symptoms of a panic attack at all costs, you probably have never even tried to make yourself have an attack simply because you feared the outcome. Now that you are reading this, go ahead and try and make yourself have a panic attack. There is a good chance that no matter how hard you try you are unable to provoke an attack. Since there is nothing for you to be panicked over at this point in time, your body realizes that there is currently no need to show symptoms of a panic attack.

As easily as you can decide to not have an attack, you can also decide to have a panic attack. This may actually sound quite strange, especially since you have probably thought that your attacks were beyond your control. Most guides will tell you that controlling panic attacks is next to impossible, that you cannot possibly control the sensations that your body creates and it is this misinformation that has caused many to suffer with their symptoms of a panic attack for so long. It is this misconception that adds even more fear to the stigma of a panic attack which is why so many people suffer through them simply because they think there is nothing that can be done to cure the attacks. This is the most common reason why panic and anxiety suffers give up and end up in the pits of depression. Many feel hopeless, like treating panic attacks is a waste of time which is why they choose to suffer instead of looking for help. This belief is only further encouraged by those who prefer to not blame the sufferer for their anxiety panic attacks symptoms, but the truth is, it is your faults for letting yourself succumb to your panic attacks.

Instead of seeing this statement as negative, you need to actually see this as positive, as the admittance of the fact that it is possible to take control of your disorder. While the symptoms of a panic attack may be disturbing, you should not let them grown into the monster that hides in the closet. Your panic attacks are survivable. When you have a panic attack, take inventory of how you feel after the attack has passed. Odds are you will realize that no lasting harm has been caused. Your heart has not exploded out of your chest like you feared it would, the feeling has returned to your extremities, your breathing is back to normal, and your digestive system is back to normal. No physical harm has been done regardless of how bad you may have felt in the midst of your attack.

Now that you know that the symptoms of a panic attack will not kill you, that they will not leave lasting scars and your body does return to normal, all that is left is for you to overcome the mental anxiety that you associate with an impending attack. All that is needed is a chance in your attitude about your attacks which can help to lessen the anxiety and nervousness you experience before they occur.

A key technique to controlling the mental disturbance that you feel is to learn how to control the physical sensations you feel before an attack. These sensations commonly fuel your fear, which increases the intensity of the symptoms of a panic attack that you experience. If you practice deep breathing, muscle relaxation, and positive thought redirection, you can actually learn how to stop panic attacks in their tracks.

When you learn how to bring an end to the anxious feelings, the terror and the panic that you experience, you will soon find that your panic attacks are a thing of the past. Once you realize that the symptoms of a panic attack are within your control, you have the power prevent your attacks from controlling your life.

copyright Patricia Adams

While some form of panic is perfectly normally in scary or potentially dangerous situations, panic that occurs for no reason or in perfectly normal situations is anything but normal. Here we discuss the basics of panic attacks so you can identify what is wrong while finding ways to make things right.

When it comes to controlling panic attacks you need to be well informed as to what causes these attacks as well as what can be done to prevent additional attacks from occurring. While most guides may point you to the help of a doctor or other trained professional, a good place to start is with the help of a panic attack self help guide. When you are well informed, you do not need to fear your attacks, because you will be armed with the knowledge that can help you stop a panic attack in its tracks.

The technical description for a panic attack by the American Psychiatric Association is a discrete period of intense fear or discomfort that is commonly accompanied by at least four of the thirteen physical or cognitive symptoms. Those who experience less than four of the symptoms experience something referred to as a limited symptom attack.
The symptoms of a panic attack can include heart palpitations, sweating, trembling, shaking, a shortness of breath, a feeling of choking, chest pain or discomfort, nausea, abdominal pain, dizziness, lightheadedness, pins and needles, diarrhea, dry mouth, headache, chills, hot flashes, depersonalization or derealisation. Many have reported a fear of losing control to the point that they feel like they will either go crazy or die. Both the physical and mental symptoms are commonly followed by a desire to escape the situation.

A key part of panic attack self help is learning how to identify the type of panic you may be suffering from. Here are three of the most common types of panic attacks. They are:

1. A spontaneous or uncued panic attack. These attacks are usually not associated with a situation trigger and will usually occur out of nowhere. This type of attack can even occur during periods when the person is relaxing or even sleeping.
2. A situational or cued panic attack. These attacks commonly occur in either anticipation of a situation that had caused an attack in the past.
3. A situationally or pre-disposed panic attack. These attacks commonly occur because of a particular situation. The attack may occur during the situation or immediately afterward.

Another of the symptoms of a panic attack is the fight or flight response. When the panic response is activated, the body’s survival mechanism kicks in causing us to have to make the determination to either stand and fight or run from the situation in order to protect ourselves from danger. Any system that is not required for fight or flight is temporarily disabled which makes perfect sense in situations that threaten our safety but when this response occurs when no threat is to be found, this response can be considered anything but normal.

Many of the symptoms of a panic attack that suffers experience are commonly attributed to this fight or flight response. This response is commonly experienced in anticipation of a feared situation or the fear of having an attack. At the same time the fear that occurs from either a spontaneous or uncued panic attack has a way of triggering the fight or flight response and it is the extra symptoms that come along with this response that causes additional distress and can create panic attacks for an extended period of time. Even after the initial symptoms of a panic attack subside, the sufferer can still feel frightened which can keep the fight or flight response active, sometimes for hours. In order to get your attacks under control, it’s a good idea to pay attention to what triggers your attacks and enlist the help of a trained professional if necessary.

copyright Patricia Adams