5 ways to overcome anxiety and panic attacks

We all have fears and suffer anxiety from time to time but not all of us can deal with these fears in a healthy way. Sometimes people suffer panic attacks that are so overwhelming that it is a challenge to live their daily lives. There are, however, a few things that can help you stop panic attacks before they start.

Tip 1- One of keys ways to stop panic attacks is to control your breathing. Try to breath in and out in equal intervals. This will take your mind away from the anxiety and help you to relax.

Tip 2 - Stimulants such as caffeine can add to the problem because people who suffer from panic attacks feel anxious and have higher heart rates. So it is a good idea to limit the intake of stimulants.

Tip 3 - Shift all your focus onto a particular object and think about its colour, height, shape etc. When your mind is focussed like this, you are less likely to have a panic attack.

Tip 4 - Exercise can help you as well. Go for a walk or get some fresh air, especially when you feel an attack coming on. It is also a good idea to remove yourself from a certain situation – leaving the room for example.

Tip 5 – It has been touched upon already but it is important to keep your mind focussed on other things. Try not to think that you will have a panic attack. Be determined not to have one. Keep your mind stimulated by reading, doing puzzles etc.

Panic attacks can be overwhelming and can cause a great deal of suffering. It is important to know how to stop them otherwise they can take over your life. To find out more on how to overcome panic attacks naturally click on the following link -

Click Here!

Treatment for Panic Attack That Works

Treatment for Panic Attack That Works
By Davion'>http://ezinearticles.com/?expert=Davion_Wong">Davion Wong

People who suffer from panic attacks often experience moments of sudden fear or paranoia that something bad is likely to occur. Those who suffer from extreme panic attacks often require some treatment and support in order to help remove and alleviate these sudden surges of negative emotions. While psychotherapy is an important part of treatment for panic attack, other options exist to help complement it. Treatment for panic attack vary in effectiveness per person because often, panic attacks have no obvious triggers that are common to all those who suffer from it.

While the causes of panic attacks are unknown and are often seen as random, they nonetheless manifested by a general profile of symptoms. This makes it easy to identify and subsequently develop treatment for panic attack, which may include psychotherapy and other therapeutic practices. Some of the most common symptoms are numbness felt in the hands, difficulty in breathing, nausea, dizziness, and chest pains worsened by arrhythmia or palpitations. At times, chills or hot flushes can also be felt during the height of a panic attack.

One such therapeutic practice used as treatment for panic attack is cognitive-behavioral therapy. As implied by the name, it is designed to teach behavioral techniques to the person suffering from panic attacks. Moreover, these methods are used to condition the mind to recognize triggers for panic attacks and condition the thought process so as to minimize a small fear from morphing into a full-blown panic attack. Muscle relaxation and breathing techniques are taught, which will help counter bodily reactions to panic like muscle contractions and palpitations. Reassurance of the absence of tangible threat that justifies panic attacks is also given.

The fact that cognitive-behavioral therapy combines mental reassurance and physical relaxation methods is one of the reasons why it is an effective treatment for panic attack. This combination of mental and physical techniques reduces and eventually eliminates the occurrence of panic attacks.

Advanced treatment for panic attack is prescribed when psychotherapy and cognitive-behavioral therapy fail to work as effectively. Usually, these treatments include the use of antidepressants, one of which is known as Tofranil. Aside from helping through the chemical intervention of the antidepressant to reduce physiologically related responses to panic, patients are also greatly relieved by the knowledge that they are proactively participating in their own treatment.

Medications used as the primary line of treatment for panic attack include selective serotonin reuptake inhibitors (SSRI). These are more commonly known by their respective brand names, and include popular medications like Prozac, Zoloft, and Paxil. Their effectiveness and accessibility (due to common use) make them frequently prescribed medications, should they be necessary, for panic attacks.

Other medications like Ativan, Klonopin, and Xanax are usually prescribed at the beginning of therapy involving medications. Usually using the lowest dose available, treatment usually progresses dosage based on the perceived need and responsiveness of the patient to treatment.

Solve your panic and anxiety problems quickly once and for all with the natural treatment for panic attacks listed on my health blog.

Learn more effective panic attack natural treatments and how you can stop your panic attack problem quickly. For more, read this about natural'>http://ezinearticles.com/?Panic-Attack---Natural-Treatments-Stop-Your-Panic-Buttons!&id=475000">natural treatments for panic attack.

Article Source: http://EzineArticles.com/?expert=Davion_Wong
http://EzineArticles.com/?Treatment-for-Panic-Attack-That-Works&id=1014592

Ways to cope with panic attack disorder

Ways to Cope With Panic Attack Disorder
By Lyle R Richards

One in 75 people suffer from panic disorder. The Diagnostic and Statistical Manual of Mental Disorders (DSM-IV) includes panic attack disorder among the major mental disorders. A panic attack is when the body's "fight or flight" is triggered, usually without an obvious reason. The symptoms of a panic attack include shortness of breath, racing heartbeat, sweaty palms, chest pains and nausea.

Panic attacks turn into panic attack disorder when the fear of having another panic attack begins to affect a sufferers quality of life. People may begin to avoid social situations, work or even refuse to eave their home. Agoraphobia, which is the fear of leaving home, can occur with panic attack disorder in severe cases. Other related but separate disorders include: Generalized Anxiety Disorder, which is characterized by excessive worrying (but not about panic attacks); Social Phobia, which is fear of interacting with others; and, Separation Anxiety Disorder, which is fear of being away from home.

How to Cope With Panic Attack Disorder

1. Admit that there is a problem. The first step is to admit that you have problem and that you need help. Many people can be uncomfortable with the idea that they have a mental illness or that they require some sort of help. However, you can't get better without seeking professional assistance.

2. You are not alone. Panic attack disorder is actually quite common and many people are in the same situation as you. Sometimes this can be benefit as you can attend group meetings or therapy sessions to have support from other people suffering like you.

3. You are not dieing. Panic attacks are can be frightening but they are in fact harmless. Panic is adrenaline pumping through your body to prepare it for a possible life or death situation. It is in fact there to help and protect you. In the case of panic attack disorder it is simply trying to protect you at inconvenient moments!

4. Seek professional help. There are many possible ways to help your panic attacks. These include medication, therapy and panic attack home study products.

5. Seek support from your family and close friends. Letting the people around you whom you share a close relationship know about your panic attacks allows them to be supportive of you. You can find information about panic attacks and show them so that they can better understand the difficulties that you are having.

6. Don't avoid situations. Avoiding situation or circumstances where panic attack occur or you are afraid of occurring will reinforce you feeling of being afraid. If a panic attack happens, remember that you are not dieing and that it will pass. If you have people around you who know about your problem you will be able to seek support from them.

As you can see, there are several steps that you can attack to help with you panic attack disorder. The main point is that seeking help doesn't mean you are a weak person and is an important step in overcoming panic attack disorder.

Lyle Richards is the webmaster of Free From Panic Attacks, which provides free information on panic attacks and there treatment. You may also be interested in Do you know what to do during an anxiety attack?

Article Source: http://EzineArticles.com/?expert=Lyle_R_Richards
http://EzineArticles.com/?Ways-to-Cope-With-Panic-Attack-Disorder&id=1006649

How to Deal Effectively With Anxiety

Every human feels anxiety on occasion; it is a part of life. All of us know what it is like to feel worry, nervousness, fear, and concern. We feel nervous when we have to give a speech, go for a job interview, or walk into our boss's office for the annual performance appraisal. We know it's normal to feel a surge of fear when we unexpectedly see a photo of a snake or look down from the top of a tall building. Most of us manage these kinds of anxious feelings fairly well and are able to carry on with our lives without much difficulty. These feelings don't disrupt our lives.

But millions of people (an estimated 15% of the population) suffer from devastating and constant anxiety that severely affects their lives, sometimes resulting in living in highly restricted ways. These people experience panic attacks, phobias, extreme shyness, obsessive thoughts, and compulsive behaviors. The feeling of anxiety is a constant and dominating force that disrupts their lives. Some become prisoners in their own homes, unable to leave to work, drive, or visit the grocery store. For these people, anxiety is much more than just an occasional wave of apprehension.

Types of Anxiety Disorders

An anxiety disorder affects a person's behavior, thoughts, feelings, and physical sensations. The most common anxiety disorders include the following:

Social anxiety or social phobia is a fear of being around other people. People who suffer from this disorder always feel self-conscious around others. They have the feeling that everyone is watching them and staring at them, being critical in some way. Because the anxiety is so painful, they learn to stay away from social situations and avoid other people. Some eventually need to be alone at all times, in a room with the door closed. The feeling is pervasive and constant and even happens with people they know.

People who have social anxiety know that their thoughts and fears are not rational. They are aware that others are not actually judging or evaluating them at every moment. But this knowledge does not make the feelings disappear.

Panic disorder is a condition where a person has panic attacks without warning. According to the National Institutes of Mental Health, about 5% of the adult American population suffers from panic attacks. Some experts say that this number is actually higher, since many people experience panic attacks but never receive treatment.

Common symptoms of panic include:

• Racing or pounding heart
• Trembling
• Sweaty palms
• Feelings of terror
• Chest pains or heaviness in the chest
• Dizziness and lightheadedness
• Fear of dying
• Fear of going crazy
• Fear of losing control
• Feeling unable to catch one's breath
• Tingling in the hands, feet, legs, or arms

A panic attack typically lasts several minutes and is extremely upsetting and frightening. In some cases, panic attacks last longer than a few minutes or strike several times in a short time period.

A panic attack is often followed by feelings of depression and helplessness. Most people who have experienced panic say that the greatest fear is that the panic attack will happen again.

Many times, the person who has a panic attack doesn't know what caused it. It seems to have come "out of the blue." At other times, people report that they were feeling extreme stress or had encountered difficult times and weren't surprised that they had a panic attack.

Generalized anxiety disorder is quite common, affecting an estimated 3 to 4% of the population. This disorder fills a person's life with worry, anxiety, and fear. People who have this disorder are always thinking and dwelling on the "what ifs" of every situation. It feels like there is no way out of the vicious cycle of anxiety and worry. The person often becomes depressed about life and their inability to stop worrying.

People who have generalized anxiety usually do not avoid situations, and they don't generally have panic attacks. They can become incapacitated by an inability to shut the mind off, and are overcome with feelings of worry, dread, fatigue, and a loss of interest in life. The person usually realizes these feelings are irrational, but the feelings are also very real. The person's mood can change from day to day, or even hour to hour. Feelings of anxiety and mood swings become a pattern that severely disrupts the quality of life.

People with generalized anxiety disorder often have physical symptoms including headaches, irritability, frustration, trembling, inability to concentrate, and sleep disturbances. They may also have symptoms of social phobia and panic disorder.

Other types of anxiety disorders include:

Phobia, fearing a specific object or situation.

Obsessive-compulsive disorder (OCD), a system of ritualized behaviors or obsessions that are driven by anxious thoughts.

Post-traumatic stress disorder (PTSD), severe anxiety that is triggered by memories of a past traumatic experience.

Agoraphobia, disabling fear that prevents one from leaving home or another safe place.

Treatment Options

Most people who suffer from anxiety disorders begin to feel better when they receive the proper treatment. It can be difficult to identify the correct treatment, however, because each person's anxiety is caused by a unique set of factors. It can be frustrating for the client when treatment is not immediately successful or takes longer than hoped for. Some clients feel better after a few weeks or months of treatment, while others may need a year or more. If a person has an anxiety disorder in combination with another disorder (such as alcoholism and depression), treatment is more complicated and takes longer.

While a treatment plan must be specifically designed for each individual, there are a number of standard approaches. Mental health professionals who specialize in treating anxiety most often use a combination of the following treatments. There is no single correct approach.

Cognitive Therapy

The client learns how to identify and change unproductive thought patterns by observing his or her feelings and learning to separate realistic from unrealistic thoughts.

Behavior Therapy

This treatment helps the client alter and control unwanted behavior. Systematic desensitization, a type of behavior therapy, is often used to help people with phobias and OCD. The client is exposed to anxiety-producing stimuli one small step at a time, gradually increasing his or her tolerance to situations that have produced disabling anxiety.

Relaxation Training

Many people with anxiety disorders benefit from self-hypnosis, guided visualization, and biofeedback. Relaxation training is often part of psychotherapy.

Medication

Antidepressant and antianxiety medications can help restore chemical imbalances that cause symptoms of anxiety. This is an effective treatment for many people, especially in combination with psychotherapy.

The treatment for an anxiety disorder depends on the severity and length of the problem. The client's willingness to actively participate in treatment is also an important factor. When a person with panic is motivated to try new behaviors and practice new skills and techniques, he or she can learn to change the way the brain responds to familiar thoughts and feelings that have previously caused anxiety.

Garrett Coan, MSW, LCSW is Founder and Director of the Center for Creative Counseling, a team of expert and licensed therapists and coaches providing phone and internet counseling services to clients throughout the United States and worldwide. A full library of articles from this author are available at http://www.stressmanagementboutique.com/Article_Library.html To arrange a no-obligation, complimentary consultation, call 1-877-95-UGROW (1-877-958-4769) or visit them on the Web at http://www.creativecounselors.com

Article Source: http://EzineArticles.com/?expert=Garrett_Coan
http://EzineArticles.com/?How-to-Deal-Effectively-With-Anxiety&id=10257