Basically, a panic attack is the sudden appearance of intense feelings of fear. This can be accompanied by one or more physical symptoms. These may include an increase of heart rate, rapid or shallow breathing, the tremors or shakes, a tingling sensation such as pins and needles in either the face or the arms, the feeling of being either dizzy or light headed or the experience that the world is closing in around you.
It is not uncommon for someone to think that they will pass out or even die while experiencing a panic attack. On the contrary, they are not a physical threat. The experience commonly fades within 10 to 30 minutes.
While not physically harmful, it safe to assume that they are damaging and will lead to a fragile state of being. People with this affliction will often obsess over the possibility of an upcoming attack. It should go without saying that this loop will induce further attacks. Breaking this cycle for a long term sufferer can be difficult.
Evidence suggests that elevated stress levels caused by these attacks harm the immune system. It is easy to deduce that dealing with this issue concerns your overall health.
It is true that medication can be used to mask the symptoms of panic or anxiety attacks. However, there are only a couple of methods that are proven to eliminate them completely.
The two techniques used to eliminate these attacks are breathing exercises and cognitive stress reduction. Cognitive stress reduction merely means thinking yourself out of the attack. It is often the combination of these two methods that produces the best results.
There are many places to learn about breathing techniques. A simple and effective method is to sit down, close your eyes and take a deep breath through you nose. Hold this breath for a few seconds and then breath out completely through your mouth. This can have a very calming effect.
The cognitive stress reduction method is also effective. It can be used jointly with the breathing exercise. You should take some time to learn some of these techniques. They will improve you ability to deal with these attacks. Sometimes you can prevent them from occurring.
Here is a simple one called “questions and answers”. Start by sitting down with your eyes closed and proceed to ask yourself the following questions:
How do I feel when I am relaxed?
How would I feel at this moment if I were at peace with myself?
Take your time as you ask yourself these questions. Take your time to answer, meanwhile visualizing and recreating how you would feel. Repeat this procedure as many times as necessary until you feel better.
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