Before we get going any further let’s look at what the definition is of a panic attack:
A quick type in Google and we can find the following definition “A sudden overwhelming feeling of acute and disabling anxiety” (Google Search, 2016)
For many of you, that suffer from panic attacks I’m sure you can relate to the above definition. I know the above definition was true for me many years ago when I seemed to suffer from constant panic attacks. Panic attacks make you feel exhausted, tired, Apathetic in nature and one almost feels like surrendering to the inevitable daily trudge off the day. We surrender our control to the world and let the world do what it wants with us. We feel abandoned by society because society doesn’t understand our issue and in many cases can’t help us with our issues. Sadly you can waste thousands on so-called alternative treatments and read hundreds of books without seeming to make any noticeable movement forward.
I know this because this is how my own journey started. I grew ever frustrated by the lack of knowledge and results from so-called CBT, Counselling, Psychotherapy and trying this technique and that technique. However, I’m determined that no one else should have to go through the same experience and feel like they’re stuck in a thick sticky quagmire. Today I’d like to share with you 3 ways in which you can make a start in tackling your own panic attacks and gradually regain control of your life.
Before I launch into the 3 tips I want to cover some old ground to set the foundation right for you. The first thing we must understand is who exactly these feelings on panic belong to. So ask yourself now “Who do these feelings of panic belong to?” Do you see that these feelings of panic belong to you? It’s your panic and your feelings. Recognising this represents a big first step in overcoming the anxiety. You see if you don’t know these feelings of panic belong to you, then you’ll always blame external events for you having panic. You’ll look everywhere bar yourself.
So now step 1 is in place knowing who these feelings belong to we then need to delve deeper and look at what essentially panic is. Now panic as far as you and I are concerned is simply noise, it’s mind noise. That’s it. So now we know the panic belongs to us and it is just our mind making noise. We might not like it or agree with it but already we can see a little clearer. So now we’re ready for the 3 tips.
1)Daily Intention: Having a daily intention of what you are going to do during the day seems almost irrelevant. How does this help with my panic?? Well by having a clear idea as to what you are going to do during the day your mind is going to focus on that very thing. That’s important as we all know our minds love to wonder and play all those Hollywood blockbuster movies of destruction and chaos. A focused mind becomes clearer and more tamed. A mind left to wonder leads to complete anarchy and you and I both know all about that don’t we? So what do you want to do today? You can mope around and blame the world for how bad you feel and drive everyone mad or you can take control and live your life to the full. What would you like to do? Great so can you think of just 3 things you’d like to do today. Make them positive, exciting, uplifting. You might decide to go for a relaxing walk on the beach, read an engaging book, spend 20 minutes focusing on your goal and imagine achieving it. So what is it for you?
2)The Secret Of Mind Quiet: How would you like to save yourself thousands and let me show you the fastest way to getting free from panic, achieve greater well-being, get your goals and much more? Sound a plan… Well, what I’m about to share is something I only recently discovered and since then it has found it’s way into every session I conduct. Why? Because it works real quick. You see what they don’t tell you in the secret and in that plethora of self-help books is what the mind is and what quiet is. Now you are very familiar with your mind because you hang out with it every second of the day. However even amongst all the chaos in your life right now there have been fleeting glimpses of your true state, your natural state. It might surprise you to know that anxiety and the emotional state is un-natural. We weren’t born with emotions instead in our early formative years we made connections based upon certain emotional experiences. For example, we might start off with hating the sound of a bus air breaks because it scares us or makes us jump. Over time this ‘scared’ feeling get’s stronger as we begin to make deeper stronger connections with the bus and airbrakes. Then we take it further and paint every ‘loud’ noise with the same emotion and before you know it you have created a phobia response or severe fear.
So what is our natural state? Well, that state is quietness of mind. It’s best described as the state where everything just works out fine. Our mind is quiet, we accept ourselves 100% and things just effortlessly work out for us. In a world of panic attacks, we may only achieve this state for very brief periods during the day. So the next question I get asked is: “What, you mean to tell me your big idea is to get a quiet mind and I’m never going to get a panic attack, anxiety or experience any negative emotion?” And my answer “ Yes, so long as you STAY in quiet you’ll never have any issue”
Your mind might be kicking in now and thinking “There’s got to be more to it. I’ve got to figure this out. He doesn’t get my panic attacks. You can’t just get quiet and be free of it. It can’t be right…” Well, there’s a reason why I run London’s Leading Anxiety Clinic and that’s precisely because I know exactly what I’m talking about. I invite you as part of your daily morning routine to try out this little routine:
Step 1: As you wake up in the morning just sit up in your bed with eyes closed. Just focus on taking a deep relaxing breath in through your nose and out either through your nose or mouth, whichever is more comfortable for you.
Step 2: Think about achieving your goal. Focus on what you want and not the picture you don’t want. How does it feel to have it? Just notice all the sensations of having it.
Step 3: Now think about those positive beliefs you have now you have it. E.g. “I feel so relaxed and peaceful now” “I feel surrounded by the feeling of safety and security” “I am safe now” “I love myself now” You get the idea. These affirmations are another new thing I’ve discovered that work really well used in the right way.
Step 4: Begin to surrender all those feelings now to quiet and just go back to focus on your breathing. As soon as you feel centred and your head feels relaxed your good for the day. Every time you feel overwhelmed during the day just think back to the positive goal and you’ll lift yourself up. The more you stay positive the more your life will change for the better.
3) Momentum: The Key To Success
Momentum sounds like something associated with a boulder charging down a mountain and gaining ever increasing strength and power. In short, this analogy is perfect for why momentum is so important. Like a boulder charging down a mountain, it takes a bit of time for the boulder to reach its full speed and power. Like the boulder the more we practice and develop healthy habits of success the more power and strength we accumulate and the better and more abundant our lives are. In the beginning stages, it takes effort and a real push to get the boulder of success to topple on down the hill but once we achieve this we can ease off the pressure and just continue to repeat what worked for us the day before and in so doing grow and achieve ever greater levels of potential. So think about what action you can take today to take a step closer to achieving your goal. Is it sending an email or a proposal off because you fear failure and rejection? Do something or forever be trapped within the paralysis of nothing. No action=No Results. Action=Feedback=Results.
I hope these few tips have helped you and do please share this article and comment below. If you feel you'd like further support from me then why not get your free 30 minutes "Prove It Works: Get Anxiety Free" Session where I'll give you a taste of the magical state of quiet. I only have 3 spaces a week so get in touch with me now if you want in. I have successfully worked with people all over the world including the USA as we use zoom, a great way to chat using your computers video.
I really feel a difference since I have moved the bedroom back it its original room in the house. Realized that I might have been waking up a bit too much from the woman upstairs walking so hard and heavy on the ground... I mean wow her man walks lighter than her - well he is lighter... A new mom too.. Instead of feeling angry , I have to remember we all have our own problems.Anyways -point being where my room was before there is no part of anyones apartment above it.. I moved it before cause the man next door was blasting his bass but that has long stopped.. I feel much stress with the apartment I live in.. So many tenants in and out that have been major drug addicts or truely insane...
Just need to remind myself that at the moment the guy next door that once gave me hell got in trouble for all he was doing and now is quiet and respectful. He has been in and out of jail - has PTSD - 54 year old veteran of war from N. Carolina. Talks to himself and does drugs. He tried to be territorial then was put in his place by management.. Its just a fourplex but I really have a tendancy to let other people get under my skin. If they dont like me I can obsess on it forever... I was raised not to care what anyone thinks. So sometimes we do the opposite of what we were raised to do! I overly care and its adding up at my age... Its giving me panic , stress and songs stuck in loops in my head..
Yes it might be time to move but just like many other Americans I have bad credit, low income and not a dime saved in a saving account... I live paycheck to paycheck but moving is just another way of running away from a problem.. I also lived in this place with a abuser/alchoholic for almost four years. There are still some visible holes in the walls but I have a loving man in my life for almost a year now. He lives here and I feel like the PTSD from my past relationship is coming out now.. I mean why didnt songs run through my head when I lived with the jerk? Doesnt make sense other than possible delayed response.
I have so many fears I am facing.. Like trusting and loving again , accepting and forgiving the past and loving myself in the now. Use guided meditations every night and have had three good nights of sleep after months of waking up to pounding feet..
SOMETHING DIFFERENT TODAY: I wake up to go the the bathroom once in night ( used to be three times) and also wake up to turn over. I noticed that the same song was not in my head- each time I woke up it was different and that nagging song for almost three days ( I dare not write it down) was taken up by a different song. I hope its breaking up and going away!! What the heck!
When we get panic attacks, we all tend to deal with them differently. Mostly because we are all unique individuals and because of that no one persons anxiety or panic attack is exactly like anothers. This is neither good nor bad. Because of this, it wouldn't make sense for me to try and tell you know to treat your anxiety, because what works for someone does nothing for someone else. That being said, all I can do is talk about my experiences and hope that by reading them, someone can relate and find comfort in the fact that they are not alone.
You are not alone.
Ever since I knew my worry and symptoms had a name - anxiety disorder - I began searching for articles to read, treatments, and more importantly, people like me. I've been on many online fourms and websites looking for that reassurance that I wasn't the only one feeling the way I felt. I soon found out I was one of millions of people worldwide who suffer with an anxiety disorder. Anxiety Social Net is a great place where I feel I can really be myself. I don't really talk about my anxiety on other social media websites, so I am grateful I can come on here and feel 'normal'.
Let me start out by saying I am on medication right now for my anxiety and depression. I had been medication free for many years, and i was trying to cope naturally. Certain events in my life had made my anxiety unbearable. I was lost, scared and to be honest, I didn't know if I could fight anymore. It was a losing battle and I had lost who I was and what I was worth, in the fight. I did some research and decided to call my local behavioral health facility. They did an assesment and told me I would be staying with them for a few days. It was volluntary, and I knew I needed help, so I took the offer. I didn't know at the time it would be the best decision I could ever make. Once I got of the stigma of being in a "mental hospital", I starting taking every opportunity they gave me with open arms. In the hospital, they put me on medication and monitored me. like most people with anxiety, I get very nervous taking medication, mostly because everything I've been on has given me terrible side effects. I usually start by only taking a quarter of what the doctor perscribed. At the hospital I didn't have a choice, they sat by me with the new medication and a cup of water and urged me to take it. I swallowed the pill and withen 20 minutes I was knocked out.
When I woke up I realized I wasn't dead, and I should take this opportunity to trust the doctors. I did, and I felt better. When I got out (I stayed for 4 days), I felt like a new person. Things were looking up and I had a new look on life.
Until June 1st. On June 1st I got a call at 2 am from my dad. My parents were living about 6 hours North of me. I woke up to my phone ringing and I instantly got a knot in my stomach. Nothing good could be at the other end of the phone. It was my dad. I knew something was wrong. I picked up the phone and answered it by saying "What's wrong!?", my dad's voice was shakey as he told me my mom had had a heart attack. She was alive, but they had to do emergency surgery and they had to fly her 45 minutes to another hospital in Oregan. I hung up the phone and my world came crashing down. I got news she passed away around 6am. Her heart was not strong enough and they could not get to the blockage. She was not sick, she wasn't morbidally obese, it was a complete shock. I love my mom with all heart. I never really knew when people talk about heart break, that a piece of your heart litterly breaks.
Since then I have been battling my anxiety with a vengance. My armor is on, my sword is in hand and I am ready to fight this war. I know there will be days when I feel defeated. When I don't want to leave the house, when the thought of going to grocery store brings feelings of terror and when I'll be perfectly fine then all of sudden I feel like I am going to die. Everyday is something new, and that's my normal.
I'm thankful for the opportunity to be able to put all these thoughts in my head into words, and I hope I can make a difference in somebody's life who is battling anxiety. We are not alone and I am proud of every single person who wakes up everyday with anxiety and keeps living, keeps pushing, and won't let thier anxiety define who they are. We are people above all, we are not our illness.
It can happen to anyone at any time: in the office, shopping center, while driving, or even while one sleeps at night. Suddenly, without any warning, an individual may feel frightened and extremely overwhelmed. All at once it feels as if the world is closing in around them and their anxiety levels rapidly rise. The overwhelming and intense fear and anxiety that the individual feels is seemingly neither justified, nor related to, the present situation. For individuals who have experienced a panic attack the experience can be extremely overwhelming and scary. The symptoms of a panic attack closely resemble those of a heart attack, but disappear usually within half an hour. When an individual experiences a panic attack for the first time they will most likely feel extremely scared and overwhelmed by the experience. It can be extremely scary to feel as if one has lost control of their emotions and anxiety levels.
What Ca You DO?
Have you or someone you know ever been impacted by this type of an experience? If so, the person affected will never forget the sensations and will most likely want some additional information regarding their panic filled experience. Information and supports are highly valuable so that individuals are better prepared if they ever face it again in the future. If an individual has not experienced a panic attack themselves then it is still extremely valuable to gain a greater understanding of how panic attacks and panic disorders arise and affect individuals. Everyone should learn to recognize the signs and symptoms of panic attacks and should take active measures to avoid this anxiety filled experience. Even if you do not believe that you are at risk of developing a panic attack, chances are that someone you know or love may experience one sometime during their lifetime. Everyone can benefit from gaining a greater understanding of panic attacks.
People who suffer sudden panic attack may experience the following symptoms:
The panic attack, though overwhelmingly intense and frightening, is a brief panic filled episode that usually lasts approximately 10 minutes. The duration, exact symptoms, and intensity of the panic attack will vary from person to person. In some cases, it may take up to half an hour for the symptoms to disappear completely.
The experience of a panic attack is viewed as being a manifestation of anxiety that may occur in relation to various other events, experiences, situations, and relationships that cause stress in the individual’s life. For example, an individual experiencing a panic attack may be overwhelmed and stressed by family relationships or work. Even though the panic attack may appear to happen during a completely unrelated situation to the major stressor in one’s life the two experiences are strongly linked. If the panic attack happens only once then it is simply an uncomfortable and unsettling experience. If the panic attacks recur frequently then it is identified as a condition known as panic disorder. This condition can be completely paralyzing if the person, in addition to suffering from the panic attacks, begins to fear repeat panic attacks in the future. This experience of repeated panic attacks and the fear of potential upcoming panic attacks creates a vicious cycle which leads to increasingly intensified symptoms.
Panic disorder is characterized by the following:
These symptoms can quickly spiral out of control and should be treated with medical supports. Fortunately, a panic disorder is a condition that can be treated effectively with medication and psychotherapy, or a combination of both. If necessary and deemed appropriate, an anti-anxiety medication can be prescribed. Antidepressants and heart medications, known as beta blockers, have been shown to help individuals manage episodes of panic disorder.
If you experience a panic attack, even if you only experience it once, it is strongly recommended that you see a doctor. You should receive a complete medical examination that will rule out the presence of any other disease or physical problem. If you find that the frequency and intensity of your panic attacks continues to increase it is strongly recommended that you continue to consult a doctor to evaluate your symptoms and condition. Individuals with a panic disorder are more prone to depression, suicide attempts, and the abuse of substances like drugs and alcohol. If not treated panic attacks may recur for months or even years, wreaking havoc on one’s emotional state.
Possible Treatment for Panic Attacks:
Panic attack sufferers do not have to be held captive by worry because there are many effective treatment options for this condition. Panic attacks can be treated with medication and through psychotherapy. These treatments can be used either on their own or together depending on the degree of severity of the condition and the type of treatment that is determined to be most appropriate.
MedicationFor Panic Attacks:
The most common medication treatment for panic attacks is antidepressants. These medications have the power to inhibit the development of panic attacks through altering one or more of the brain’s chemical levels in the body. Typically, levels of serotonin, norepinephrine, and dopamine are targeted. The type of antidepressant drug usually used for the treatment of panic attacks are SSRIs or Selective Serotonin Reuptake Inhibitors. This type of medication is commonly viewed as being a last resort treatment method and is generally only used when all other resources have been exhausted. It is a very potent and effective drug. However, it needs to be used under strict medical supervision and close diet monitoring because it has the possibility to interact with some foods, drinks, and other synthetic drugs that the patient may be consuming. SSRIs work by increasing the level of serotonin in the brain. Another commonly prescribed drug is benzodiazepines, which are anti-anxiety drugs. Like the SSRIs, these medications should be taken with strict guidance from a physician and should only be used sparingly because they can be very addictive. The duration of medication use will depend on the individual patient’s need. Sometimes a medication may only be needed for a week and in other cases an individual may find they need to stay on medications for years or even throughout the rest of their life. Psychotherapy For Panic Attack:psichlogy And Anxiety
Physiotherapy For Panic Attacks:
Psychotherapy is generally viewed as still being the best form of treatment for panic attacks. Cognitive-behavioral therapy has been shown to be highly effective in treating panic attacks. This particular kind of therapy focuses on the importance of individual behavior and the thought processes of an individual. Through this therapy individuals can gain greater insight into their symptoms. Additionally, individuals can be equipped to manage and prevent their symptoms in the future.