Panic Attacks: A Easy Three Step Approach!

If you are ready to overcome panic attacks we have a little three-step approach that may be of help in overcoming those horrible sensations associated with anxiety and panic attacks. For those of you that have regular panic, you will be aware that it can be a very frightening experience that can onset itself any time and anywhere.

This is shown that 1 in 75 adults suffering from general anxiety disorders and panic, but many are too embarrassed to disclose that they do.

Before going to three steps it is important to know a few concepts about panic and anxiety.

Panic attacks definition

Panic attacks are unpredictable, sudden and repeated surges of overwhelming fear and anxiety. They usually come in waves of varying intensity. And almost all people who experience a panic attack feel trapped and unable to free themselves from anxiety.

Effects of panic attacks

The effects of panic attacks are different from person to person. Some people pick up the phone and dial the emergency center when it happens because they think they’re having a heart attack. Who wouldn’t, when everything in your body is telling you that you might pass out or dies soon if you don’t do something? Your heart starts pounding rapidly, you feel dizzy and light-headed, and the whole world is closing in on you.

Yet, when you get to the hospital’s ER, the doctors tell you that it was no heart attack, your physical body is fine – it was only anxiety.

Many people who suffer from panic attacks and anxiety disorders also develop phobias, such as agoraphobia.

What is agoraphobia?

Agoraphobia is defined as a strong and persistent fear of public places or open areas, in particular, those from which escaping could be difficult.

As a consequence, if you suffer from agoraphobia, you usually develop various, conscious or unconscious, “coping mechanism” or avoidant behaviors. Perhaps you makeup reasons or excuse why you can’t go to certain places because you’re afraid it might trigger another panic attack.

How to panic attacks are treated?

Panic attacks can be treated with a few simple steps. We’ve mentioned a three-step approach towards overcoming panic attacks without the need for costly anxiety therapy, medication or complete lifestyle changes. These techniques are by no means exhaustive but are completely natural and can help to prevent the onset of a panic attack.

Step 1: It’s good to talk!

Many adults who experience panic attacks do not talk about their fears or anxieties to friends or family simply because they feel that they will not understand the issues surrounding panic attacks.

Just because they cannot understand your fears it doesn’t mean that they will not be willing to listen to your concerns and issues. Talking about your condition will be the first step in overcoming your anxiety attacks and will help others around you to support you in the correct way.

Keeping issues to yourself will only increase the chances of further attacks, not only will you increase your negative thoughts but you will be keeping friends and family in the dark.

So step one is to find a few good listeners and talk to them honestly about your concerns and issues. Are you ready to move into step two?

Step 2: Let’s get positive!

Did you know that most panic attacks occur because of the buildup of everyday stresses? The first attack can have such a negative impact on your life that it can change daily routines, change your self-confidence and basically change the way you lead your life.

Negativity breeds negativity and the more negative you are about your condition the more control it will have over your life. It’s not easy to remain positive when such a life-changing event has taken a grip of your life, but it can be done…..bit by bit.

Doing activities you enjoy such as sport, hobbies, socializing or even some dancing can help bring some positivity in your life and ease the onset of panic attacks.

Surround yourself with family and friends who have a positive frame of mind and will support you during this phase in your life.

Negative friends will only bring you down and not help your frame of mind. Keeping positive is the second part of our three-step approach!

Step 3: Fight fear!

So you’ve talked about your issues, you are keeping a positive frame of mind….now what?

Fear……fear drives panic attacks, the fear of when your next one will occur, the fear of where it will occur and the fear of the sensations that it brings. However, fear fuels panic and the sooner you are able to control the fear factor the sooner you will overcome panic attacks. Step three is to start overcoming your fear of panic.

These are the simple three steps mentioned. There have a few techniques (mindfulness meditation, breathing exercise) which can help you to get relief from any type of panic or anxiety attack.

Resource: I am sharing a book where you can get help with panic attacks: When Panic Attacks: The New, Drug-Free Anxiety Therapy That Can Change Your Life, written by David D. Burns M.D.