Habitual panic attacks are indicative of anxiety disorder. These attacks can occur in a split second with severe anxiety, trepidation or fear. The anxiety attack is the result of a chemical deficiency in the blood when the oxygen and carbon dioxide levels are off. Panic attacks are brought about by a perceived threat, nothing that is putting the individual in any real danger. Most episodes of severe anxiety only last a few minutes in most cases between two and ten minutes when they reach their peak and begin to diminish. Occasionally these attacks go beyond ten minutes and at time they piggy back making it difficult to determine when the first attack ends and the next one begins.
Relaxation techniques is one treatment option for panic attacks, reducing caffeine intake and getting enough sleep will also help to reduce overall anxiety helping to keep the panic attack from intensifying.
Deep Breathing:
During a panic attack people tend to breath from the chest instead of breathing from the stomach (thoracic breathing) resulting in a fast, panting like breathing pattern. When in this breathing pattern the individual will experience a rapid heart rate, become light headed, taught muscles, headaches, fatigue and/or other physical problems. These problems are caused by a chemical imbalance between the oxygen and carbon dioxide levels in the blood.
Progressive Muscle Relaxation (PMR):
Progressive muscle relaxation is a tool to help control stress, anxiety and muscle tension. Individuals who suffer from any form of Anxiety Disorder often experience frequent muscle tension, excessive moodiness, and sleep deprivation. Individuals experiencing long-term panic attacks do not recognize their tense muscles. Once they have mastered the progressive muscle relaxation techniques they soon recognize the different tension levels of their distinct muscle groups.
Self-Modification Program:
Behavior modification programs allow an individual suffering from panic attacks to take control of their lives. With the use of relaxation techniques, breathing exercises and learning how to divert the mind enables the individual to overcome anxiety and panic attacks. Many psychotherapists use cognitive-behavioral therapy for treating panic disorders. Avoidance will often meet with unsatisfactory results when used as a self-modification program.
Use a Panic Diary:
As quickly as possible after a panic attack or a situation, which could easily have become one write down everything you can remember. By doing this after each attack you will be able to identify triggers that cause the attacks and how you responded to them.
Develop Your Coping Techniques:
Once you have determined what causes your attacks you can begin a behavior modification program and overcome your Anxiety Attacks.
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Panic/anxiety attack victims commonly try to build self-protective walls around themselves, to protect and insulate their personal subtle environment. They also try to hide the problem from their family members, friends, colleagues, and even from themselves.
The normal panic attack may cause social anxiety, and the patient will withdraw themselves from the society because the fear of panic attacks. Without proper treatment, the self-protective walls will shut down all outside factors, and became agoraphobia that makes them only stay at home.
What it Trouble to You and Your Family
Research has discovered that anxiety will pass between family members. If one or some of the member in the family has anxiety disorder, there is a higher chance for other members to have anxiety disorder. However, discovery of such problem and treatment in the early stage will always help them recover faster.
Effects of Anxiety Attacks on Family Members
Panic disorder is a medical condition, which causes people to have frequent panic attacks or unexpected spell of extreme fear. It is not necessary that, every person suffering from panic attack is likely to have panic disorder.
When a member of family has panic disorder, the entire family is likely to be effected by the condition. As a result, family members might get frustrated in their efforts to aid the affected member get hold of the situation. They are also likely to overstrain by taking on additional responsibilities, and will be socially isolated.
One should understand anxiety disorder is very common, if the sufferer continues to resists treatment or seek advice from the doctors, family and friends should encourage them to seek help. Only qualified and experienced doctor can help them counter the problems accurately and recover faster. The longer the sufferer waits the more difficult for the treatment in the later stage…
The encouragement and love support from the family and friends are still vital even the patient already receiving medical treatment, part of the anxiety problems come from the mind; care and support from friends and family will help the patient build up self confidence to face and fight anxiety.
Panic disorder appears to run in families. Hence, someone who has a close family member affected by panic disorder is more likely to develop the condition. Although, studies have revealed that, most people with a close relative diagnosed with panic disorder, will not develop such disorders in themselves.
Recap
Other strategy, as such promoting the affected family member to go at least half way toward a panic attack-avoiding place or situation is also helpful. With all these aforementioned techniques, family members can help the person with panic/anxiety disorder to make quick recovery and can protect themselves too from the condition.
More information on Generalized Anxiety Disorder and you can find more articles at Anxiety Disorder Articles. Let us know your feedback.
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Under normal conditions, people generally experience minor anxiety issues. However, in some people anxiety levels may get out of control, causing serious health troubles in the body. Dealing with anxiety and panic attacks efficiently becomes the matter of high priority for people with increased stress levels.
Research shows that stress and anxiety trigger by some events are 2 normal defense mechanisms of the body, but if a person experiencing extreme fear and panic without a trigger or legitimate reason, he is believed to have panic attack or anxiety disorder. Here are some steps to relieve anxiety and panic during the attack.
Point #1 – Breathe In Breathe Out
Proper breathing helps the body and mind to calm down. Pay attention to how you breathe this will help you divert your focus on anxiety and panic attacks. Controlling your breathing can help you calm down immediately. Ideally, take slow deep breaths in even intervals to relax your body completely. Taking time out for simple breathing exercise is one of the most efficient ways used by millions to stop anxiety attacks.
Point #2 – Get Rid of Stimulants
Getting rid of stimulants from your diet can make a big difference in controlling your anxiety attacks. People who face such panic attacks have an increased level of alertness and provocation than others.
Point #3 – Regular Exercise
Exercise will help to clean your blood toxic and balance the chemical level in the body. Exercising is a very good habit to reduce anxiety attack, and research shows that exercising regularly can help you diminish excessive adrenaline and energy in the body, it will keep your mind focus and make you feel confidence and healthy. Regular exercise for 30 minutes per day has been proven to help reduce anxiety dramatically.
Point #4 – Keep Yourself Busy
Keeping your mind busy is another effective way of dealing with anxiety and panic attacks immediately. This will not only stop you from focusing on any ongoing anxiety attack but will also help you lessen all those events that may bring on another attack. Reading books or playing puzzles may help focus your mind on more creative and useful activities.
Point #5 – Find and Stop The Trigger
Undeniably, the most imperative way to prevent panic attacks is to NOT think about them. Continuously thinking about having one brings on most of the anxiety attacks. Learn to handle your anxious thoughts and impede them before they inflame an attack. It will also be helpful to write about the reasons of your panic attacks and show yourself how practical and sensible they are.
Conclusion
Dealing with anxiety and panic attacks involve identifying the cause and deciding the treatment plan. When we closely observe the problems, we will find that certain thing triggers the anxious mind, and the anxious mind is the one who feed the body danger signal continously. If we can find the trigger and stop the mind from worrying, we could start to improve the condition and eliminate the panic attack bit by bit until it vanish! Observe and understand the worry behind the mind is very important, and only the patient will know the true reasons…Find more information here, about anxiety treatment, how to deal with anxiety and panic attack, and anxiety treatment in pregnancy.
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