Stop Panic Attacks by Recognizing the Symptoms
by: Paul Jones
Updated April 5, 2013
If you have panic attacks, it may help to comfort you that you are not alone!
You're not even one in a million. In America, it is estimated that almost 5% of
the population suffer from some form of anxiety disorder.
For some, it may be the infrequent panic attacks that only crop up in particular
situations-like when having to speak in front of others, while, for other
people, it can be so frequent and recurring that it inhibits them from leaving
their home. Frequent panic attacks often develop into what medical physicians
refer to as an 'anxiety disorder.'
There are many ways of coping with an anxiety disorder. Some may not work for
you, but others just might. It helps to know some of the most common coping
techniques for dealing with panic attacks when they begin.
Your first step is to recognize when a panic attack is about to begin. When you
have enough of them, you start to really pay attention to the tingling
sensation, the shortness of breath, and the disconnection from the real life
Many people I talk to wonder what that disconnection is like. They have a hard
time understanding it. Those of us who have panic attacks are all too familiar
with it. It's like you can look at a solid object and see that it is there. You
know it's there, but a part of your mind doubts that it really IS there.
You may find yourself reaching out to touch that object just to be sure. You
feel like you're not a part of the world around you. It's as if you are just a
spectator in your own life with no control over anything around you.
Believe me, this is a horrible feeling.
So how do you start trying to combat your panic attacks? What if I told you the
trick to ending panic and anxiety attacks is to WANT to have one. That sounds
strange, even contradictory, doesn't it? But the want really does help push it
Does this mean that you should be able to bring on a panic attack at this very
moment? Absolutely not! What it means is that when you are afraid of something '
in this case a panic attack ' it will more than likely appear and wreak havoc.
When you stand up to the attack, your chances of fending it off are much
If you resist a situation out of fear, the fear around that issue will persist.
How do you stop resisting? You move directly into it, into the path of the
anxiety, and by doing so it cannot persist.
In essence what this means is that if you daily voluntarily seek to have a panic
attack, you cannot have one. Try in this very moment to have a panic attack and
I will guarantee you cannot. You may not realize it but you have always decided
to panic. You make the choice by saying this is beyond my control whether it be
consciously or sub-consciously.
Another way to appreciate this is to imagine having a panic attack as like
standing on a cliff's edge. The anxiety seemingly pushes you closer to falling
over the edge. To be rid of the fear you must metaphorically jump. You must jump
off the cliff edge and into the anxiety and fear and all the things that you
How do you jump? You jump by wanting to have a panic attack. You go about your
day asking for anxiety and panic attacks to appear.
Your real safety is the fact that a panic attack will never harm you. That is a
medical fact. You are safe, the sensations are wild but no harm will come to
you. Your heart is racing but no harm will come to you. The jump becomes nothing
more than a two foot drop! It's perfectly safe.
Anxiety causes an imbalance in your life whereby all of the mental worry creates
a top-heavy sensation. All of your focus is moved from the center of your body
to the head. Schools of meditation often like to demonstrate an example of this
top-heavy imbalance by showing how easily the body can lose its sense of center.
The key to overcoming panic attacks is to relax. That's easy to say but
difficult to do. A good way to do this is to concentrate on your breathing
making sure it is slow and steady. One of the first signs of a panic attack is
difficulty breathing, and you may find yourself panting to catch a breath. When
you focus on making those breaths even, your heart rate will slow down and the
panic will subside.
Breathing more slowly and deeply has a calming effect. A good way to breathe
easier is to let all the air out of your lungs. This forces your lungs to reach
for a deeper breath next time. Continue to focus on your out-breath, letting all
the air out of your lungs and soon you'll find your breathing is deeper and you
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Ideally, you want to take the focus off the fact that you are having a panic
attack. Try to press your feet, one at a time, into the ground. Feel how
connected and rooted they are to the ground.
An even better way is to lie down with your bottom near a wall. Place your feet
against the wall (your knees are bent) and press your feet one at a time into
the wall. If you can breathe in as you press your foot against the wall, and
breathe out as you release it, it will be more effective. You should alternate
between your feet. Do this for 10 - 15 minutes or until the panic subsides.
Use all of your senses to take full notice of what you see, hear, feel, and
smell in your environment. This will help you to remain present. Panic is
generally associated with remembering upsetting events from the past or
anticipating something upsetting in the future. Anything that helps keep you
focused in the present will be calming. Try holding a pet; looking around your
room and noticing the colors, textures, and shapes; listening closely to the
sounds you hear; call a friend; or smell the smells that are near you.
Many people strongly advocate aromatherapy to deal with panic and anxiety.
Lavender can have an especially calming and soothing effect when you smell it.
You can find essential oil of lavender at many stores. Keep it handy and take a
sniff when you start feeling anxious.
Try putting a few drops of lavender essence oil into some oil (olive or grape
seed oil will do) and rub on your body. Keep a prepared mixture in a dark glass
bottle for when you need it. You can even prepare several bottles, with a small
one to carry with you.
Other essential oils known to help panic and panic attacks are helichrysum,
frankincense, and marjoram. Smell each of them, and use what smells best to you,
or a combination of your favorite oils mixed in olive or grape seed oil.
You may want to prepare yourself BEFORE a panic attack happens. When you're not
in a panicked state, make a list of the things that you're afraid will happen.
Then write out calming things that tell you the opposite of your fears. Then you
can repeat these things to yourself when the panic starts to come.
Prepare a list of things to do in case of panicked feelings, and it will be
ready for you when you need it. Fill it with lots of soothing messages and ideas
of calming things to do. I find this to be a very helpful tool and am never
without my small notebook that has these positive affirmations in it.
Panic can be a very scary thing to go through, especially if you're alone.
Preparing for when the panic comes can really help reduce the panic, and even
sometimes help to prevent it.
About The Author
Renowned Anxiety Expert Joe Barry Has Taught
Thousands Of People To Be Panic Free.