Free plan to combat your anxiety and panic attacks. Ask any question!

With anxiety disorder, you often want to run away somewhere. Panic attacks are too powerful, too frequent, without any real reason(sometimes).

Such fear does not lead to survival, but rather leads to anxiety and depression. "Oh, something is happening to me again, my breathing is not enough, how hard it is, I cannot bear it, I will probably have a stroke!" These thoughts increase fear, which causes a lack of air and other symptoms. It starts a vicious circle: "the symptoms - fear - symptoms ...."

A panic attack is the abrupt onset of intense fear or discomfort that reaches a peak within minutes and includes at least four of the following symptoms: Palpitations, pounding heart, or accelerated heart rate. Sweating. Trembling or shaking. Sensations of shortness of breath or smothering.

It is an unpredictable (painful for the patient) attack of severe, pronounced anxiety, accompanied by fear or anxiety in combination with various somatic symptoms. A lot of adrenaline is released into the blood.

My body was simply responding to stress and I was stuck in "the anxiety cycle".

I would panic over the slightest change in my body, then respond with FEAR that something majorly wrong was happening in my body, this lead to a full blown panic attack. The panic attack eventually subsided, but I was constantly dreading, waiting in FEAR of the next event or situation that could trigger the whole cycle again.
The problem was, I was reacting with FEAR of the panic.

"I'm about to loose control in this shopping center, I feel trapped, I need to get out now!!"

"I feel bad, and on edge, OMG when is this ever going to end!!"

Me reacting with FEAR was causing even more FEAR and causing even more panic.

I would also DEMAND that my anxiety go away.

"I wish this pounding heart would stop, just GO AWAY"

"I'm so sick and tired of feeling on edge all the time, never able to relax, I just wish this would go away already!"

This is also a problem, focusing on the problem and not the solution. So in the end, you get more of the same "problems" continuously happening.

Predisposition to overestimate the importance of anxiety

• Addiction to disturbing thoughts
• The presence of abuse in childhood, violence
• Smoking is considered a risk factor for panic attacks.

Stress situations preceding the first panic attack, after which the attacks are repeated:

• interpersonal difficulties
• physical ailments
• side effects of taking drugs
• general anesthesia
• family member disease

Once panic attacks occur, they tend to repeat in similar situations (crowded places, public transport, etc.) People have concerns about the possibility of repeating attacks (they begin to assume that this will certainly happen and worry even more).

Often a sense of fear is formed after the first attack and relates to the situation in which it arose (metro, bus, crowd, elevator).

If an attack occurs at home, alone, often there is a fear of staying at home. This contributes to the avoidance behavior or phobia, which applies to the situation of the last attack and contributes to the person's head and helps to avoid its repetition in the future.

Against the background of severe anxiety, the excitement accompanying emotional experience passes through the body in a distorted way. Instead of being sent to the muscles responsible for movement, a nerve impulse passes into the nervous system, which cannot be controlled consciously by a person.

From here - the vegetative reactions frightening the person. But once this man did without panic attacks? So he can return to this experience. This is calming and makes it clear that the result of the treatment is very much up to you!

You need to learn to cope with panic attacks on your own: rely on your own body, regulate breathing and heart rate using different breathing techniques.

When a person experiences anxiety, his breathing quickens. This can increase anxiety even more. This breathing technique will allow you to learn to calm your breathing and reduce anxiety when a panic attack approaches; with its regular execution, the general level of anxiety decreases, which helps to prevent panic attacks and accelerates recovery. Self-help breathing
technique during a panic attack. Identify and articulate your sensations in the body that are scary. When sensations are given names, they become understandable and not so scary. Try keeping a diary of emotions. You must also observe a stable regime, adhere to healthy habits, as a rested body produces less discomfort.
Doctors often prescribe treatment for panic disorder with psychotherapy and medications that reduce anxiety.

Medicines that reduce anxiety are called anxiolytics (sedatives). Drug treatment - the appointment, correction of therapy, drug withdrawal is carried out only by a doctor.