Video on how to STOP Panic Attack and Reduce Anxiety.
Instructions on how-to breath properly during a panic attack and how it can help. Watch the video and learn this technique! Share with people who struggle with PA too!
Get PDF on how to keep track of your anxiety changes, doing these exercises.
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Symptoms of panic attacks (amid anxiety)
- Shortness of breath (feeling of lack of air with shortness of breath and hyperventilation) "caught my throat", shallow breathing, feeling like I can't take a full breath
- Trembling
- Stomach cramps
- brain fogstrong heartbeat
- Sensation of "stopping heart", discomfort or pain in the heart area
- gastrointestinal upsets (such as nausea)
- dizziness, sweating
- "Waves" of heat and cold, cooling hands and feet.
- Dry mouth
- Indigestion or intense heartbeat reactions motivate you to learn about you body-mind connection.
- Also possible: irritability, resentment, aggression. Depressive states with longing, hopelessness, self-pity.
- Secondarily: dependence on sedatives, social phobias, depressive disorders.
- Tension headaches
- Muscle tension
- Neck tension
- Tight throat
- Chest pain
- Weird pain over heart
- Weakness (arms, legs, basically whole body)
- Random twitching, in arms, legs and body
- Feelings of impending doom
- Derealization (like the world wasn't real)
- Depersonalization (like I wasn't fully present in my body)
- Digestive issues
- Stomach pains
- Diarrhea
- Constantly feeling on edge and not being able to relax, every single day.
- Trying to fall asleep at night, only to wake up a few hours later in a panic attack drenched in sweat.
Often people cannot believe that the cause of the condition lies in themselves, and not in external circumstances.
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 ...."
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 ...."
2
What is a panic attack?
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.
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.
You are the only person, that you spend your whole life with. From the birth to the death. So love yourself as you are. You deserve your love more than anyone in this world, so give yourself gifts, experiences, memories.
Causes
Our fears
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.
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.
Personality traits
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.
- interpersonal difficulties
- physical ailments
- side effects of taking drugs
- general anesthesia
- family member disease
Panic attacks may not be associated with a manifestation of danger or threat and may occur in normal life circumstances.
During a panic attack, it is IMPORTANT to be able to breathe properly to relieve an attack. Get free lessons on how to breathe and access to meditations.
During a panic attack, it is IMPORTANT to be able to breathe properly to relieve an attack. Get free lessons on how to breathe and access to meditations.
Breathing Exercises
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3
Factors that inhibit the treatment process:
- People with insufficient motivation for change
- Who will not be able to attend all classes
- People denying the possible benefits of psychotherapy
- Emotional neglect by significant individuals in the family
- Deep mental disorders that form instability of self-esteem and high vulnerability to criticism
- Selective attention to bad experiences
- Avoiding contacts that support positive self-esteem
- Divorce / separation of parents
- Disharmonious relationships in the parent family
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What to do now, how to help yourself?
Adopt new healthy habits that helped get my body back into a more balanced state. So that I could calm down enough to start to practice step 2.
In those moments of panic and stress, getting close to a panic attack. I would STOP and realize that I have survived every single scary symptom, sensation and panic attack up to this point. Why would this time be any different? Why would I not survive through this one?
Instead of choosing to react with FEAR, I decided to ALLOW and ACCEPT the feelings, in fact, I even DARED them to do their absolute worst that they possibly could. Breathing properly at the same time.
Do you know what happened?
Nothing..... no panic attack, because I did not react with fear and remember fear creates more fear and panic.
At that moment, I was able to break "the anxiety cycle"
It took practice, it didn't happen overnight, and there were many setbacks.
But this was the way I started overcoming anxiety naturally, doing exercises and meditating.
In those moments of panic and stress, getting close to a panic attack. I would STOP and realize that I have survived every single scary symptom, sensation and panic attack up to this point. Why would this time be any different? Why would I not survive through this one?
Instead of choosing to react with FEAR, I decided to ALLOW and ACCEPT the feelings, in fact, I even DARED them to do their absolute worst that they possibly could. Breathing properly at the same time.
Do you know what happened?
Nothing..... no panic attack, because I did not react with fear and remember fear creates more fear and panic.
At that moment, I was able to break "the anxiety cycle"
It took practice, it didn't happen overnight, and there were many setbacks.
But this was the way I started overcoming anxiety naturally, doing exercises and meditating.
Working techniques against Panic Attacks and Fears [Email List]
Learn how to cope with panic attacks and anxiety with simple exercises.
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Sources used in the article.
- Clinical recommendations of the Ministry of Health of the Russian Federation. Panic disorder in adults. Year of approval: 2016. Professional associations: Russian Society of Psychiatrists
- The document "Features of panic attacks and how to deal with them"
- Wayne, A.M., Dyukova G.M., Vorobyova O.V., Danilov A.B. Panic attacks (neurological and psychophysiological aspects). M.: Eidos Media,
- Epidemiology of panic / NM Batelaan, R. De Graaf, AJ Van Balkom et al. // Magazine. Psychiatr. 2006.- Vol. 48
- Second Yu.I., Shprakh V.V. Features of the structure of panic attacks depending on the type of patient personality / Siberia. Honey Journal - Irkutsk, 2006
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