5 Ways to Stop a Panic Attack

Try to recall an instance where you encountered someone you know got a panic attack or anxiety disorder, or even better, recall the instance when you got into one. You will realize that the situation was not as bad as it appeared then.

This is what makes panic attacks worst. Not being able to realize at that moment that it is a panic attack and it will go. Anxiety is allowed to linger on, and the person remains in disarray.

Panic attacks are justified or unjustified exaggerated feeling of apprehension, fear, nervousness or worry. As a result of anxiety your gastrointestinal, heart, lung and nervous systems can get disrupted.

You can stop such panic attacks when they occur by accepting that you are getting into one. We will look into controlling it later, but first let us understand the symptoms and causes, so that we know the background. Then use natural remedies to get over these anxiety disorders or panic attacks.

The symptoms of panic attack may manifest mild to wild, from diarrhea to headaches and perspiration to the feeling of heart attack. In most cases natural remedies should work well, but sometimes prescribed medication can be the answer for extreme cases.

What causes Panic Attacks?

Any real or imaginary situation can cause anxiety and panic attacks by simply getting out of proportions. Any mental or physical condition or effect of drug or a combination of all can cause panic attacks.

When you encounter a real or imaginary emergency or life threatening situation, your body produces adrenaline which helps the blood to circulate faster to reach your muscles and brain, so that either you fight the situation or take a flight away from the situation. In both cases you your brain and muscles require to be stronger than ordinary conditions. ;

This works very well, particularly when there is a life threatening situation. We hear lots of heroic stories, which are the result of the adrenaline rush. You can perhaps recall a situation which you conquered under those difficult circumstances.

But sometimes, if you imagine or visualize that you are in a similar emergency situation, but actually you are not, then the adrenaline will still rush as the brain has given the signal for its release. Since you are not fighting a real situation, your focus will be on the symptoms. You may think you are getting a heart attack which will increase the anxiety.

Panic attacks, palpitations and dizziness are all results of Anxiety. Worries and phobias generally are in the minds of people and they affect the quality of life and can cause sleeping disorders and many other interpersonal relationship problems.

Generalized anxiety disorder may lead to stress, fatigue, and feeling tense or on edge, chest tightness, indigestion, bloating, excessive sweating, irritability, restlessness, headache, impatience, poor concentration and insomnia.

This vicious cycle of anxiety may continue, even though the adrenaline is not released any more by your body. In fact, according to some scientific findings the adrenaline rush just happens for 3 minutes.

With this background understanding of the panic attacks, you can now focus on how to manage it when it occurs.

How to Stop Panic Attacks?

The most important part to solve any problem is to accept the fact that there is a problem. Most people during a panic attack are unaware that they are having a panic attack.

They need to know it or be reminded of it. It is a different issue, that people even though they know that they are getting a panic attack, can't do much to get out of it.

We will look into various methods to get out of such attacks and calm down.

Accept that You are Having a Panic Attack

This is crucial. Once the 3 minutes of adrenaline rush are over, you will know it, but the anxiety may still persist. Understand that, you are now, no more dealing with the panic attack, you are now dealing with the after effect of the panic attack; that is anxiety.

This is a brain game, now. As soon as you become aware, your physical symptoms will reduce but your mind will still be in the fear. Tell yourself to face the problem whatever it may be. Don't try to avoid it. Avoiding will keep your mind occupied in imagining. Imagination under fear can go wild and negative.

Take some action. If people around you are trying to help you, then listen to them and take some action.

5 Actions to Get Out of Anxiety Disorder

1. Get involved in some physical activities. High intensity physical exercise is a great natural treatment for panic attacks. Many studies done around the world have indicated correlation between physical exercise and reduction in anxiety levels.
2. Learn to relax. Yoga and relaxation techniques such as meditation and breathing improve overall feel good factor, which acts as a very effective stress releasing agent. It will also give many other health benefits.
3. Take Supplements. Magnesium supplements can be used for panic attacks and anxiety. Most people don’t have enough Magnesium in their diet and stress further reduces magnesium in the body. Eat foods rich in Magnesium.
4. Improve Your fat intake. Omega 3 found in fish oil and flax seeds help in reducing anxiety, panic attacks and stabilizing moods. You can add flax seeds in your food and also can take fish oil supplements available over the counter.
5. Go for massage. Various oriental, Indian and other massage therapies help reduce stress, anxiety and resulting panic attacks.

If none of these methods work in your case, then consult your doctor for medical treatment for anxiety.