PANIC ATTACKS: Why we get them. How to stop them.

For anyone who has ever had one, a panic attack is one of the most uncomfortable experiences ever had. Our heart races. We get more and more scared and worried. Problems we have get exaggerated in our minds. How can these awful events be ameliorated, reduced, stopped?

A panic attack is an advanced state of anxiety. It is not physically based. It is totally controlled and brought about by the mind. An attack may be a one time event or they may reoccur when triggered by things like public speaking. Often it feels like being in a room where all the windows and doors are closed and there is no way out. Panic attacks are self fulfilling. They cause restricted breathing which increases the panic. This panic cycle can be stopped if we refocus the brain on something else. There are a number of ways to do that that are described below.

Intense anxiety affects balance significantly. It also reduces circulation and can cause feelings of neuropathy in the hands and especially the feet. During times of heightened anxiety use extra precautions to keep from having falls. Move to improve circulation. Keep your hands and feet warm other ways.

Approaches to dealing with panic attacks fall into two categories: 1) things you can do to stop the attack in progress and 2) how to keep yourself from getting them in the first place, in other words ways to reduce chronic anxiety. 

STOPPING A PANIC ATTACK ONCE IT'S BEGUN

1) Use controlled breathing techniques.

Panic is sneaky. It tries to convince you that you’re in danger even though you’re really not. Most of the symptoms we experience during a panic attack result from improper breathing that tightens the chest. Breathing exercises help immensely to interrupt the panic. Here is one:
  • The 4-7-8 breath: Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. Repeat 3 times.
  • The 5-5-7 breath: This is the counting I prefer. After one breath I like to allow my body to take a breath on its own. I am particularly aware of the top of the breath and whether it feels tight and my goal is for my breath to have a natural peak and downturn like a wave. I do this breath till I experience at least some of that relief.
  • When we can't catch our breath (as is often true during a panic attack) it is because we have not properly exhaled. Concentrate on extending the exhale to get as much carbon dioxide out of your lungs as possible.
  • What if you have asthma? If you have acute asthma, difficulty breathing causes the anxiety instead of the other way around. Breathwork isn't possible, so concentrate on making other improvements, like slowing your heart rate. Remember that panic is a mental problem in spite of the physical stresses you are under. 

2) Slow your heart rate.

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One of the symptoms of panic attacks is a racing heart. Slowing the heart rate directly affects anxiety. If you do this at the beginning of a panic attack you may be able to stop it before it starts. A very helpful technique to slow the heart rate is a simple throat massage known as the "Carotid Maneuver". By gently stroking the carotid artery that runs down the side of your throat, you stimulate the vagus nerve signaling it to slow the heart rate. You must be very careful doing this and be vigilant about stroking only one side of your throat, not both at the same time. Stimulating both sides can cause you to faint. Ask your doctor about this easy and effective method. It is the third solution described in this Wikihow article.

3) Investigate the use of helpful supplements and medications.

  • Lavender is known for being soothing and stress-relieving. It can help your body relax. It can be used internally as a supplement or externally by rubbing the oil on your body.
  • Rescue Remedy is a Bach flower tincture that often relieves anxiety.
  • Chamomile and other teas are soothing.
  • Epsom salt baths are wonderful for removing toxins from the body. Toxins themselves cause harmful sensations like anxiety. Elimination of them allows the body to relax.
  • Anti-anxiety medication can be helpful for some people and some situations. However, my own experience taking them actually did the reverse and increased my anxiety level significantly. There is also a period of time before your body responds to medication so it is difficult to tell if they help. Getting off the medication can also be difficult and these drugs often cause other side effects. My own recommendation is to try natural remedies first.

4) Take your mind off the situation.

  • Help someone in need. It will get you out of your head and your troubles and you will feel good about yourself as well.
  • Ground yourself. Imagine your energy pouring out of you and going down into the earth.
  • Focus on using your senses. See. Hear. Smell. Taste. Touch.
  • Wiggle your fingers and toes to bring yourself back into reality.
  • Meditate on being in a place that feels luxuriously relaxing. Imagine a place that gives you happiness and peace.
  • Get outdoors. Go for a walk. Go to the ocean and walk on the beach. Sit in the woods.

5) Reduce the physical effects of anxiety through exercise. Use it to stop an attack in progress.

Exercise is one of the best ways to reduce anxiety. Not only does it take your mind off your troubles, it increases oxygen absorption which in turn reverses the perverse cycle that causes panic attacks.
  • Move. Just moving your body around will reduce tension. Extended sitting doing nothing will make things worse. So move any way you like. Walk, stretch, jog, play basketball. 
  • Use muscle relaxation techniques. One effective relaxation technique is to release each muscle group one at a time.
  • Sit or stand up straight. Anxiety often causes us to roll our shoulders forward which increases tension in the neck and chest making it harder to breathe. Reverse the tendency by lifting the chest, allowing more oxygen into the lungs. You can do this by bringing the shoulder blades together and down.
  • Do foot exercises to ground yourself and improve circulation.
  • In general, stretch the muscles that anxiety tightens, the neck and rib cage especially. Figure out where you tend to hold tension. Pay attention to the jaw and tongue in particular.
  • Effective chest stretch: In the custom exercise routine below for relieving panic, there is one chest stretch that is extremely effective at relaxing the muscles around the ribs. It is the single best movement I have found to reduce anxiety. Click on the button below to find out more.

REDUCING CHRONIC ANXIETY

6) Adopt lifestyle changes that reduce anxiety.

  • Mindfullness meditation is one of the most effective ways to significantly reduce anxiety. Consistent practice can permanently alter your disposition to it. I personally found this to be far more effective than taking anti-anxiety medication.
  • Improve your diet by limiting processed foods, meats, sugar, caffeine. Reduce intake of inflammatory foods. See the link below on inflammation for more information.
  • Take this opportunity to stop smoking or get alcohol abuse under control. This is a great time to make improvements you have been wanting to do but have procrastinated about. Not only will you ultimately lower your anxiety, your confidence in yourself increases and you feel better as a result. 
  • Keep in mind that withdrawal from bad habits can temporarily increase your anxiety. Persist. Improved health is the promise.
  • Above all, begin a regular movement program. Stick to it and be consistent.

7) Determine what in your life affects your level of anxiety and make changes to diet, habits, stress level.

  • Become aware of how each thing you eat affects your feelings. Start a food diary and write down how you feel after eating each meal and snack.
  • Reduce caffeine and processed sugar intake. Both exacerbate anxiety.
  • Smoking marijuana reduces anxiety for most but it also can lead to heightened anxiety. Certain strains have different effects. Investigate which are best for anxiety. However, everyone reacts differently. You may be one of those for whom anxiety increases with any marijuana use.
  • Learn more about the side effects of the pharmaceuticals and supplements you take. Talk to your doctor about the possibilities.
  • Notice how your online habits affect your anxiety level. Stop watching the news.

8) Face your fears and do something about the core of them.

  • For example, if you are afraid of speaking in public, take a class in learning how to do it. Join Toastmasters. Put together a list of things to do right before getting up to speak. Practice your speech out loud to yourself and then practice to a friendly audience (like your cat).
  • If you are panicked about having a fall, take deliberate steps to improve your balance by taking classes.
  • If money concerns cause anxiety for you, investigate how to generate more money through new projects and take concrete steps to guide you. In 2011, I reacted viscerally to the Japanese earthquake and Tsunami by developing chronic anxiety. Because of the 2008 recession, my income had been significantly reduced and my husband's company was in jeopardy. I had long wanted to create documentation of the methods I had developed regarding helping people avoid falls by improving their balance. I decided in the height of my anxiety to produce the DVD series highlighted by this website. I did all the program development, filming, editing and promotion myself. These actions not only took my mind off of my anxiety, they actually healed it because I opened up a new form of income for myself.
  • As another example, I am a performer, a professional dancer. When a particular performance makes me especially anxious, I identify the section I am the least confident about and put extra practice into that section. It reduces my feelings of vulnerability while making it more likely that I will perform well. And as a result I am less anxious about it.

9) In general reduce inflammation.

Stress increases the level of inflammation in the body. Using good habits you can counteract that effect and reduce inflammation level.