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Panic Attacks and Anxiety. Reasons, Symptoms, Cure.
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What is it? Consequences. How to cure?
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We help with anxiety, depression, "sore throat", fears, panic attacks.
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Symptoms of panic attacks (amid anxiety)
Check yourself. Do not ignore them!
Shortness of breath ( "caught my throat", shallow breathing, feeling like I can't take a full breath)
Constantly feeling on edge and not being able to relax, every single day.

Sleep and appetite disorders, decreased libido

Digestive issues

Unreasonable headaches

Depersonalization (like I wasn't fully present in my body)
Sensation of "stopping heart", discomfort or pain in the heart area

Lack of motivation, procrastination, perfectionism

gastrointestinal upsets (such as nausea)
dizziness, sweating
Trying to fall asleep at night, only to wake up a few hours later in a panic attack drenched in sweat.

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Important

If you are in doubt about your level of anxiety and you need recommendations on which exercises to do first, you can take the Spielberger's test and get personalized recommendations.

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Exercises, Description of proven approaches to treating panic disorder: cognitive (how to think) and behavioral (what to do) techniques. Book recommendations, additives and etc.
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How to work with anxious mindset
Principles and rules of coping with anxiety. New habits that will help.
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Breathing practices. How to help yourself
How to breathe during a panic attack to stop the attack + Pdf tracking journal
Effective Stress Relief Techniques
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 ...."
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What is a panic attack?

Often people cannot believe that the cause of the condition lies in themselves, and not in external circumstances.
Bogdan Mihailov
Psychologist-Psychotherapist.
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.

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.

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.
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
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. See free lessons on how to breathe.
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.
Bogdan Mihailov
Psychologist-Psychotherapist.
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The consequences of a panic attack
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.

The most effective treatment

Cognitive behavioral therapy

It is the global gold standard for the treatment of panic attacks, anxiety, OCD and depression.


We will not meddle in your childhood, work through grievances against your parents or resolve internal conflicts.


We will work with your concerns here and now, providing fast and effective methodologies for solving your pressing problem. This is the essence of cognitive behavioral therapy.

Mindfulness based stress reliever MBSR

Over the past ten years, several hundred scientific studies have been devoted to the topic of mindfulness. Scientists have found an improvement in attention, a decrease in anxiety and depression, and a decrease in brain aging.


Mindfulness is taught in Western schools and the world's leading corporations. Mindfulness-based therapy has proven to be effective in overcoming anxiety.

Acceptance and responsibility therapy

Acceptance isn't just an idea, it's a whole skill.


The school of psychotherapy is based on acceptance, the goal of which is to establish contact with your inner world, expand the spaces of your possibilities, enrich your life, and not only work to "reduce symptoms"

Body-oriented psychotherapy

It is presented by a set of techniques that allow you to work with bodily sensations and, acting on the body, to achieve a decrease in the level of anxiety.
Breathing techniques, training in progressive muscle relaxation, self-control training, solving family conflicts.
Founder and author
Bogdan Mihailov
Psychologist-Psychotherapist.

President of Kids Without Fear Nonprofit, author of a blog about anxiety disorders and PA treatment. NLP practitioner. Lecturer at Moscow State University Lomonosov Psychology.

I help children and their parents with psychosomatic reactions of fear and panic attacks. From the age of 12, myself went through this difficult path with fear and anxiety myself and I know how challenging this path may be.
I specialize in the treatment of chronic depressive disorders, panic attacks, relieving psychosomatic symptoms.
Co-Author of Effective Systemic Progressive Psychotherapy - Treating Panic Attacks Without Drugs.
The author of the - ART-d-THERAPY [therapy for relieving anxiety through drawing]

I achieve results with clients quickly and conduct courses online and offline so that people can help their children not to make mistakes with "classical" psychologists, I conduct educational and charitable activities, speaking at conferences of Synergy and Psychotherapist St. Petersburg.

Contact me if you have any questions or suggestions.

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Receive a Free 6-Letter Series to Get Rid of Panic Attacks
Exercises, Description of proven approaches to treating panic disorder: cognitive (how to think) and behavioral (what to do) techniques. Book recommendations, additives and etc.
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Нажимая на кнопку, вы даете согласие на обработку персональных данных и соглашаетесь c политикой конфиденциальности. Все данные защищены и не передаются третьим лицам.