Panic attacks can be a curse if not tackled properly. Many lives are rendered completely debilitated with this rather frequent medical condition a result of social or peer pressure, work stress, family demands, lack of self-esteem, trauma, fears and phobias, abuse and our progressive and modern lifestyles. Although the biology involved during any panic attack is almost primal or existential, and very basic in nature but its occurrence in our modern sheltered lives is the real reason for concern.
Panic attacks are extremely terrifying and to the uninitiated it almost seems like a near-death experience. They are intense and most of the time, creep up unexpectedly making it even more challenging to deal with. But there can be a pattern of triggers which if, carefully monitored can be controlled and reduced.
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Sometimes we face a bout of panic attack when faced with a situation which triggers some sort of fear or nervous tension in our systems but are predictable such as stage fear, extreme physical activity like scuba diving, paragliding or driving under heavy blizzards.
This is our body’s preparation for a probable danger or stressful situation and is rather a positive sign. Unfortunately, because of the sheer anxiety and mental trauma, an episode of panic attack can trigger which scares an individual to limit their activities and interactions to avoid future episodes. This can seriously affect their normal way of living and interpersonal relationships with loved ones for an uncertain future.
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Sometimes panic attacks can also be a result of medical conditions or a result of long-term of treatment or medications which usually reduces our natural immune systems and leaves us prone to attacks, while other times they are caused by our immediate surroundings and living conditions such as extreme work stress, bad health condition and poor lifestyle or sudden traumatic experiences such as serious accidents, death in the family, job loss, divorce or a messy breakup.
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Whatever be the reason the symptoms are more or less similar differing only in magnitude of severity and regularity. Some may have panic attack for a minute or so once or twice in a lifetime but for some this may be a pain-inflicting regular issue. If you are experiencing one or more of these physical symptoms its panic attacks for sure such as:
These are the classic signals of our primal instincts for survival which are activated when our brain starts sending messages to our body of certain danger, which auto-triggers physical preparations for extreme alertness to respond to the threat even if it does not really exist. This is where the actual problem (or if we are able to tame it….the solution) lies. We have to convince our mind that there is NO real danger and once we do that we have to calm our body down too.
The good news is these nasty spells of panic attacks are completely manageable and curable. Here are 8 simple ways to tame your inner devil.
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Yes, we know while panic attacks make you hyperventilate and make your pulse rate go crazy; breathing slowly can be a task but trust us it works. Put your palm slightly on your tummy, breath in, hold it for few extended seconds and with lips pursed release it slowly. Keep repeating this with eyes closed and you’ll be almost hypnotically lifted from the dungeon you were slipping into a while ago.
The logic is to balance the amount of carbon dioxide in our lungs with the overabundance of oxygen to due to our hyperventilation. Lying down while trying the breathing exercise produces faster results. But, if you are in middle of a commute or a business meeting and suddenly start hyperventilating from a panic attack, then this trick should be added on with the next one.
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Much like oral spray for asthma, panic attacks can be blunted by spraying some rescue potions of Bach flower, which is available in any health store even online. Just 2 proper fizzes and it would help you tide over the wave. Just one caution before you use any of such potion get it double checked by your physician for any possible side effects.
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Make a mental picture of a space which gives you a Zen-like feeling. These mental pictures evoke positive feelings of happiness and serenity. It does not need to be fancy like the French Riviera or Hawaii beach but harmless havens of peace like your own back garden, porch, or library. Take a walk to the beach and feel the elements against yourself and help them sooth your frayed nerves, trust me no one heals better then nature.
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Sounds almost ironic to a patient of frequent panic attacks, but it is actually possible. When you feel it is happening, carry on your work as usual and as patiently possible and just do not acknowledge it. Panic needs fuel to ignite it and once it’s deprived of it, it dies its own slow death.
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Take a calming poster of a picture of your cuddly pet and back of it write one liners or even words to remind you of all you have to do while gripped by a panic attack in bold, colorful typeface such as
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Self-talk at one time was foolishly considered something silly people do but it is actually a sign of extreme intelligence and self-awareness. Moreover, loud self-talks interrupts the negative, self-destructive brain messages sent to out body, rather it tells that you are going to be okay and save you from any from imaginary doom like situation which your overactive brain has concocted.
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If you are cooped inside an office cabin or your car for a long time open up your window or go out for a stroll in a park and breathe in the fresh air and feel the soft grass under your feet and see the magic happen.
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Aromatherapy is God’s answer to all who are inflicted with this nasty demon of panic attacks as several research shows. Don’t believe me, just take one whiff of lavender essential oil which works like magic. The good news is there are some more essential oil like frankincense, vetiver and bergamot which would serve the purpose just fine. Get a roll on of any of this essential oil and keep it handy always.
Word of advice though, sometimes essential oils do not go well with other medication so get a proper guidance from your physicians before trying some. Moreover, always use a carrier oil if applied to skin such as coconut oil or almond oil.
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Well now that we do know some ways to deal with this nasty spells, we also must try to keep the panic attacks away and prevent it from happening. The easiest way to achieve it is to reduce stress with getting adequate amount of sleep, completely eliminating caffeine, meditations, moderate exercising to keep body fit to deal with life’s curve balls.
One must also seriously get a health checkup regularly, maintain a healthy diet and eat medically proven foods to improve your mood and rely on a good therapist specializing in cognitive behavioral techniques and mindfulness approaches to the challenges of life.
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While panic attacks can be stopped naturally, always seek medical help if they are serious and consult your therapist or doctor. If you are on medication, then continue on your doctor’s advice but practicing the advice above will be an additional weapon against the problem. Panic attacks are life’s curse which needs a hard kick on their backside so that they never dare to pester you again and stop living your life freely and fully as you are meant to do.
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