How to Stop Panic Attacks

In order to learn how to stop panic attacks you must learn what causes a panic attack. Simply knowing more about panic attacks can go a long way towards relieving your distress. So read up on anxiety, panic disorder, and the fight-or-flight response experienced during a panic attack. You%u2019ll learn that the sensations and feelings you have when you panic are normal and that you aren%u2019t going crazy. Although the exact causes of panic attacks and panic disorder are unclear, the tendency to have panic attacks runs in families. There also appears to be a connection with

major life transitions such as graduating from college and entering the workplace, getting married, and having a baby. Severe stress, such as the death of a loved one, divorce, or job loss can also trigger a panic attack.

The next step in learning how to stop panic attacks is learning to recognize the symptoms of panic attacks.  The symptoms of a panic attacks are usually so intense they are often times described by sufferers as the worst experience of their lives. After having a panic attack, the individual may continue to experience extreme anxiety for several hours. More often than not, the panic episode causes continuous worry about having yet another attack. It is not unusual to be become so consumed with worry and fear that behavioral changes occur with the hope of avoiding another attack. Some of the symptoms of a panic attacks include:

 

  • Racing heartbeat
  • Difficulty breathing, feeling as though you 'can't get enough air'
  • Tingling in fingers or toes ('pins and needles')
  • Trembling, sweating, shaking
  • Hot flashes, or sudden chills
  • Terror that is almost paralyzing
  • Choking, chest pains
  • Dizziness, lightheadedness or nausea
  • Fear that you're going to go crazy or are about to die


In order to effectively learn how to stop panic attacks, you must adopt healthy lifestyle habits. Physical activity relieves tension and anxiety, so make time for regular exercise. Don%u2019t use alcohol and drugs to cope with your symptoms, and try to avoid stimulants such as caffeine and nicotine, which can make anxiety worse.  Reduce stress in your life. Examine your life for stress, and look for ways to minimize it. Avoid people who make you anxious, say no to extra responsibilities, and make time for fun and relaxation in your daily schedule.  Cultivate your connections with other people. Loneliness and isolation set the stage for anxiety. Decrease your vulnerability by reaching out to others. Make it a point to see friends; join a self-help or support group; share your worries and concerns with a trusted loved one.  Each of these steps are critical elements in learning how to stop panic attacks

The prognosis for people who suffer a panic attack is troubling. Some people have only one panic attack and never have another, while others develop a more serious condition called agoraphobia. Approximately one in three panic attack sufferers develop agoraphobia. It is very important that the individual learns how to stop panic attacks before this condition presents itself.