What is a panic attack?

A panic attack is one of the most uncomfortable experiences a human being can have. Panic attacks seem to come out of the blue and they can include heart palpitations, tightening in the chest or shortness of breath (which is why they are sometimes confused with heart attacks), choking sensations (which is why you may think you’re going to suffocate) dizziness (which is why you may fear you’re going to pass out), faintness, sweating, trembling, shaking, and/or tingling in the hands and feet. These physiological effects are often accompanied by feelings of unreality, an intense desire to run away, and fears of going crazy, dying or fear of doing something uncontrollable.

Agoraphobia is fear of panic attacks, of going out and being unable to escape if you have a sudden panic attack.

What causes the reactions of a panic attack?

*Although these fears are real at the time, they are primarily the result of adrenaline and other physiological responses that are useful to you when you are really under threat, but are frightening when your mind tricks you into thinking you are.

*Because you start breathing more quickly in the upper portion of your chest, your brain gets less oxygen. As a result, you can have feelings of unreality and disorientation. These reactions can make you think you’re going crazy, but you’re not. No one goes crazy in a sudden or spontaneous way, mental illness develops slowly over time. This kind of breathing can also bring on lightheadedness and fear you’ll lose your balance of faint; just breathe more deeply in the lower part of your abdomen and this feeling will pass.

*Adrenaline dilates the blood vessels in your legs that can make them feel like jelly and you start to tremble and fear you might fall. These sensations will pass if you don’t fight them.

* The tension you feel can affect your inner ear and make you feel dizzy or that things around you are spinning; this is not dangerous and will pass.

* Stress and tension can cause the muscles in your neck and chest to tighten and reduce your ability to breathe. You won’t suffocate. Your brain has a built-in reflex that will eventually force you to breathe.

* A panic attack cannot cause you to have a heart attack even though your heart may beat very fast. A healthy heart is built to beat as many as 200 times a minute for weeks and still keep going. There is a big difference between a racing heart and a heart attack.

* You won’t lose control of yourself. If anything, you’ll be highly focused on one goal, escaping. So, you may try to run away or escape, but losing total control of yourself is a myth, not a reality.

Because of their intensity, they can leave you feeling helpless, terrified and anticipating another attack. While some people have several panic attacks a week, others have one and never have one again or have one every few years.

What can you do to cope with panic attacks so they no longer have the power to frighten you?

* Engage in the regular practice of deep relaxation.

* Exercise every day. Exercise can reduce stress responses such as panic attacks.

* Eliminate stimulants. Stop using caffeine, chocolate, sugar, nicotine, and all stimulant drugs.

* Learn to acknowledge and express your feelings, especially anger and sadness; when you deny these feelings, they can come back to haunt you in the form of panic attacks.

* Learn to challenge your negative thinking patterns and use self-talk that promote a calmer and more accepting attitude toward life.

If you make these 5 lifestyle changes, over time your problem with panic attacks will diminish or vanish entirely. For more specifics on how to change your lifestyle to reduce panic attacks, go to carolynchambersclark.com and find a sample chapter and how to obtain LIVING WELL WITH ANXIETY, WHAT YOUR DOCTOR DOESN’T TELL YOU THAT YOU NEED TO KNOW.

Carolyn Chambers Clark has a masters degree in psychiatric/mental health nursing from Rutgers University, and a doctorate in education from Columbia University. She is author of LIVING WELL WITH ANXIETY and LIVING WELL WITH MENOPAUSE. You can find free articles and newsletters on her web site at carolynchambersclark.com

… and another 5 top tips for battling panic attacks …

6. Plan a weekend adventure. Make it something BIG, something exciting and something you’ve never done before. Some ideas for you to consider: A hot air balloon ride, white water rafting, a survival course, a cattle drive, climb a mountain, scuba diving, whatever you can think of. What’s great about this is the feeling of accomplishment. You’ll bring rich experience into your life and have a lot of fun too!

7. Are you a lonely heart? Maybe you’re still looking for “the right one” or maybe you’ve just come out of a relationship. Either way, it’s time to go and get them! Have a good think about what you want from a relationship. Do you want a serious relationship or just fun? Once you know what you want, try some of these ideas to get a sexy new partner: speed dating, Internet dating, dating agencies, singles nights – there’s lots of ways to meet someone new, make sure you use as many as possible to give yourself a winning advantage. Abandon your prejudices and fears and go and get what you want! NO FEAR!

8. Treat yourself to a pamper day. This is a day where you escape from the hustle and bustle of everyday living and enjoy some stress-free time. You’ll also feel great and give your well being a huge boost. On this day, have a light workout, a swim, a sauna, a Jacuzzi, a steam room. A massage would be nice and if you have access to one, a Turkish baths will give you an invigorating experience. Try to do this at least once a month, it is an excellent stress-buster.

9. Out with the old and in with the new! Clear out all of your old junk, especially anything that reminds you of painful or sad events from your past. A couple of good ideas here would be to have a garage sale or to donate it all to a charity. In this way, you don’t just throw stuff out, you make a contribution for others to benefit from. Once you’ve had a good clear out, give your living space a makeover with new furnishings and accessories. You’ll get plenty of ideas from the myriad of lifestyle magazines now available.

10. Finally, three books that will help you continue your regeneration, They’ve had an amazing impact on my life and I’m sure they’ll do the same for you.

Awaken The Giant Within by Anthony Robbins

Psycho-Cybernetics by Maxwell Maltz

Wishcraft by Barbara Sher

• Keep a positive attitude.  Always have hope and inner strength.
• Dwell on the positives in your life.  Write them down if you have to.  Good thoughts will lift you up, and negative thoughts will drag you down.”
• Make the best of the situation.  If you fall on bad times, treat it as simply bad luck.  You don’t have to find a reason for every bad thing that happens to you.  Some mysteries are best left unsolved.
• The quickest way to make yourself happy is to make someone else happy.  Give of yourself to others and you will be repaid.

• Keep yourself busy to take your mind off the problem.
• If the worry is petty or insignificant, forget about it.  “Little” worries can ruin your day if you let them.Ask yourself if it is truly a legitimate worry.  Can this or will this concern really occur?
• Ask yourself if this worry is beyond your control.  If it is, keep telling yourself it is out of your hands.  Categorizing your worries will help you analyze them.
• Don’t worry about the past.  What is past has passed.  You can’t change it so don’t try to.
• Follow the four basic problem solving steps:

1. What is the problem?
2. What is the cause of the problem?
3. What are all possible solutions?
4. What is the best solution?

1. What are the facts of the situation?
2. Are these things that we cannot or will not be able to change?
3. Consider all the facts, weigh them, and make a decision.
4. Support your own decision and carry it out until the end.  Do not be concerned with the outcome or wonder if you are doing the right thing halfway through. 
   Remember, you made the best decision based on the facts as you saw them.

• Live each day.  Take one day at a time.  Worrying about tomorrow, next week, or a month from now is information overload for anyone.  A lot can happen between now and then, even if you have a legitimate concern.  Take on today’s concerns first.
• What is the worst that can happen?  Ask yourself this question … and be rational about your answers. Write them down and ask yourself if they are legitimate.  Prepare yourself mentally for the outcomes that can truly happen.
• See if there is a way to lessen the severity of the worst.  An example might be an outdoor party you are planning and you are worried about the weather that day.  Can you make sure you have a clear backup plan, maybe a shelter or rain date?  If you lessen the worst that can happen, you are on your way to worrying about it less or not at all.
• Keep a list of what worrying does to your health.  What does this added stress do to your body?  How does it make you feel?
  These are reminders that will help you give yourself momentum to solve these problems head-on.  Would you rather sit and worry about the problem or try to do something about it and feel better?