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Ending Panic Attacks Integrating Remedies

Article by Peter Rubel

Copyright (c) 2010 Peter Rubel

Panic attacks are something you want to stop. Now. Aside from the acute sense of fear–terror, really–there’s the uncertainty whether one will live, the heart palpitations, rapid breathing, dizziness, numbness, sweating, stomach pains, dry mouth, whatever. Frequency, length, and even symptoms of attacks may vary, but always one wants them to end fast.

The first step in ending panic attacks is recognizing that they are not harmful and that they come and go. This of course presumes that other diagnoses have been ruled out, like things that are imminently dangerous. Take real heart attacks or real danger from domestic violence as examples.

Then again, panic attacks often serve as warnings of other problems that need to be managed, like past emotional trauma or asthma. That is, various psychological and/or physical causes and influences may need to be addressed in order to end susceptibility to panic attacks.

Fortunately, there are also ways and means commonly helpful in controlling or eliminating panic disorder. These can be more powerful when used in some combination that is right for the individual.

I. Psychological tactics to ending panic attacks

A. Therapies

The objective of various therapies used to treat panic attacks generally seems to be for the client or patient to replace negative or self-sabotaging beliefs with positive and encouraging ones. Or the goal is for the sufferer to accept the past and face the “what if’s” of the future with emotional equilibrium and courage. During a panic attack, the psychological goal is to stop morbid thinking. This may be combined with controlling other immediate causes of anxiety such as hyperventilation.

Such therapies usually attack anxiety and panic largely by managing behavior such as speech and thinking, but often in combination with physical methods such as psychotropic (mind-altering) drugs, various exercises, focus on a moving object, controlled breathing, acupressure points, and so on.

Educated medical practitioners typically supervise therapy so that they tend to be on the expensive side, but prove worthwhile when they are effective.

The number of therapy sessions, and therefore cost, may also vary. Counseling in groups is less expensive, but may not always be ideal. Sometimes different types of counselors or professionals may be needed to deal with immediate and ancillary issues (like panic and financial management or associated disease, depending).

Worth noting also is that the patient serves as his or her best doctor. The one suffering panic attacks chooses which advice to follow, what thoughts to think, how to practice lifestyle and so on. Therapy helpfully teaches us we need not face difficulties alone, but we each have our own responsibility too.

B. Spirituality and Religion

Of course there is often much overlap between “secular and sacred” modalities, but the point here is that there may be methods of approach unique to a particular religion. Meditation, prayer, acts of service to others, and ritual may fall in this category. Perhaps more importantly, everyone has a view of the way the universe is, a reason to live and a purpose which is deeply rooted in beliefs and presuppositions however else such views may be supported. Commitment to a particular view of existence and meaning can motivate us in various directions. So can religious practices. Some aspects of spirituality and religion may and do serve in the cause of ending panic attacks.

II. Physical tactics to ending panic attacks

A. Slow breathing exercises

Those suffering from panic disorder usually breathe too much for our activity level, especially during attacks. Anxiety produces hyperventilation and hyperventilation escalates anxiety.

We tend to think that more breathing is needed for the fight-or-flight emergency, but panic attack is irrational. Hyperventilation does the opposite of what we think we need. It decreases rather than increases oxygen and blood flow in and around the brain. This may make us feel faint, dizzy, unreal, numb in extremities, and/or as if we are about to die.

To control the escalating anxiety cycle we need to breathe more slowly. That is best accomplished by preparing for panic and regularly exercising good breathing methods.

Ideally, one should breathe through the nose from deep in the lungs using the diaphragm at about six breaths per minute when at rest. One will probably need to work in stages to reach that goal and probably correct related health issues along the way, but even some control and slower breathing during a panic attack has proven helpful for many.

Note also that a very noticeable percentage of panic attack sufferers are asthmatic… or will be after some bouts with panic attacks. While slow, deep, nasal breathing will often alleviate asthma, other methods may be required. Asthma sufferers often have the parasite Ascaris in the lungs, and may have metal poisoning (such as mercury, nickel, lead, vanadium, cadmium, and aluminum), fungal growth, a toxic living environment, negative reactions to certain foods, Irritable Bowl Syndrome and other problems that need attention.

B. Physical exercise

Regular physical exercise may release mood-enhancing endorphins in the brain, help flush out toxins and waste products in the body, and have other indirect positive effects for people suffering from panic attacks, anxiety disorders and depression.

Sadly, physical exertion can throw asthmatics into an asthma attack, so a doctor’s counsel, air purifiers, HEPA filtration, face masks and so on may be necessary before engaging in an exercise routine.

C. Nutrition

One’s diet may not match one’s metabolic type or have deficiencies or unbalancing excesses. That can depress mood and affect anxiety. Those suffering from panic should also avoid sugar, refined carbohydrates, caffeine, alcohol, and recreational drugs.

There are also vitamins, minerals, amino acids, herbs, homeopathic remedies and so on that have proven helpful for their calming or tranquilizing effects. Examples of these are GABA, tryptophan, B-vitamins, magnesium, the essential oil of Lavender (not for internal use), Passionflower, and Kava Kava.

But if you have been taking pharmaceutical drugs for anxiety, depression, asthma, or anything else, make sure you consult your supervising physician before taking nutritional supplements, especially herbs, since there may be undesirable complications. Pregnant and nursing mothers should be particularly careful to obtain medical advice.

In summary, an integrated approach of the psychological and physical may be most effective for ending panic attacks. Methods commonly proven to be successful may be used in some combination to meet individual needs.

Salutations and welcome to my let’s play of Mario & Luigi Superstar Saga for the Game Boy Advance. Released in 2003, this new RPG series has Mario and Luigi team-up to chase down Cackletta in the neighboring Beanbean Kingdom to recover Princess Peach’s stolen voice. With the motives for such a malicious act unclear, Mario and Luigi set out on their adventure, unsure of what they will encounter along the way. Will their journey end successfully or will Cackletta’s evil scheme actually succeed where Bowser’s have failed? Find out in this project! In this video, the Bros. learn that Peach’s voice was replaced with rather explosive vocabulary and they have no choice but to team up with Bowser to track down the culprit. With Toad Town in a panic, will the unlikely alliance be able to stop this new villain and her trusty helmet-wearing partner? Watch and find out! Follow ShadowMarioXLI on Facebook for updates and other gaming-related information: www.facebook.com Enjoy!
Video Rating: 5 / 5

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