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Tips to Help Control Panic and Panic Attacks

Edward Lathrop
Webmaster and Administrator of, as well as contributor to Stop Anxiety Stop Panic.
Imagine the feelings of panic passing around you

Try and imagine that the feelings you are experiencing are passing around you instead of within you.

A panic attack is a frightening and highly stressful event that often escalates rapidly. A lot more people are going to doctors for treatments for their panic attacks. These tips below can help you treat your panic attacks.

During an attack, focus your thoughts on taking in air and letting it out in deep, controlled exhalations. There is nothing wrong with taking in quick breath in when you panic, because that is a common reaction. The key is to hold each breath, then breathe out slowly.

It’s vital to make social contacts in your day-to-day life if you suffer from anxiety. Spend time with other people every day to meet important social and emotional needs that can’t be met over the Internet. The Internet is great, but it is not a substitute for face-to-face human interaction. Try limiting the amount of time you spend on the computer each day.

It is important to know what types of things bring on your panic attacks. For example, maybe you are nervous about talking to someone because they upset you; if you worry about it enough, it could cause a panic attack. It is critically important that you learn to express you feelings in a productive and healthy manner. This will help you to avoid feeling overwhelmed and having a panic attack.

Discover ways to cool down your body. You can drink ice water or ice your arms, both can deliver a cooling sensation. The cold shocks your body, helping you to refocus as the body acclimates itself to the new, cool stimulus.

It doesn’t matter what time of the day it is. Even if you don’t go anywhere, just sit in your vehicle and think positively. You will be able to tackle driving anxiety head on this way.

During a panic attack, one of the worst things you can do is to allow the symptoms to get the best of you. Instead of trying to fight off the panic attack, understand what is happening and react accordingly. Try and imagine that the feelings you are experiencing are passing around you instead of within you. The most important thing to consider is the way you are breathing. Relax, and breathe as calmly and as regularly as you can. Soon, the adrenaline will taper off and you’ll feel more relaxed.

Sleep a little extra during periods of frequent panic attacks. Weariness can contribute to the onset of an attack, and make it more difficult for you to manage an attack if one does occur. Try to sleep at least eight hours every night.

It’s best to not fight the overwhelming sensations that occur during a panic attack because that can actually tend to make the intensity of them worse. Try helpful breathing techniques or relaxing music instead, and constantly remind yourself that the attack will pass. If you tense up during an attack, that can actually make it worse.

“Sliding scale” rates can be found for a particular therapist by calling around your neighborhood. These rates vary according to your income, rather than being just a flat fee, so you can get good treatment at an affordable cost.

If you are in the middle of a panic attack, try splashing your face with water. The water sends a message to your brain, which tells your body to slow down and relax. Simply approach a sink and let the water hit your face. Afterwards, you may want to dry off your face.

Keep your thoughts rational when you start to feel negative or anxious. Is this thought harmful or helpful to me? Does it actually make any sense? Ask yourself if this is a thought that could actually occur.

If much of your day takes place in front of a computer, think about investing in a kneeling chair. These types of chairs are not suitable to all users, but if posture issues are occurring during panic attacks, then changing the type of chair may assist during the episodes. Anything that makes you feel more comfortable and relaxed will help you better deal with your panic attacks.

You can see now why this stressful condition needs various treatments and medications. There are so many factors and things to take into consideration for each panic attack sufferer. Use the tips in this article to find the best way to relieve yourself from the devastating effects of panic attacks.


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Anxiety Tips That Are Beneficial For All Who Are Suffering From Bad Nerves

Edward Lathrop
Webmaster and Administrator of, as well as contributor to Stop Anxiety Stop Panic.
Telling the doctor about her anxiety

Talk to your doctor about your symptoms

Even though we all have stress every day, there are many things you can do to lessen its effects. Stress could turn into anxiety if it is not dealt with the right way. Anxiety is capable of producing negative effects on the human body, perhaps even disease. Continue reading if you want to find out how anxiety can be dealt with and what it’s doing to you.

It may sound odd, but doing things which are silly, like dancing around when experiencing an anxiety attack, or hitting your face, may distract those negative thoughts. When feeling anxious, distracting yourself is a wonderful thing. You are not trying to run away from anxiety by doing these things, you are simply trying to disrupt anxiety’s pattern. By the way, you should never try to run away from your feelings.  on the contrary, realize you can do anything you could normally do even if you are experiencing an anxiety attack.

Give yourself daily goals and focus on always achieving them. You will be able to focus on what is important and feel good about yourself, reducing the feeling that you have lost control of your anxiety. Use your time constructively.

Consulting a doctor or other medical professional is common when it comes to physical issues, like heart disease. If your anxiety is hard to deal with, then you should speak with a professional. This is simply a different type of medical issue, and as such, it requires the help of an expert.

To help control your heaving breathing during anxiety, you should perform deep breathing techniques. Certain individuals tend to hyperventilate during periods of anxiety, and it is important for those people to focus on diaphragmatic breathing instead. Your anxiety will lessen if you take deeper breaths, making sure your stomach goes in and out.

Although the majority of anxiety is caused by external stimuli, some people are genetically predisposed to it. If you think this might apply to you, speak with a professional to determine if medication might be right for you.

Try some healthy snacks if you are facing anxiety problems. Carbohydrates, especially high-quality ones, are a great option. Only turn to these snacks when you feel at-risk for an attack. It can really work for some people.

If current events make you anxious, limit the time you spend reading the paper or watching the news.  Allow yourself to briefly review the news of the day, but don’t continuously check for updates about negative news that will serve to accentuate your fears.

Make a point to set daily goals, every day. Work through these goals and keep a good focus along the way. You will remain busy, and that will help you ward off troubling thoughts that often cause anxiety issues.

Anxiety often disrupts your normal breathing pattern and using a specific pattern for your breathing can help you regain control. Count to yourself gently as you breathe, and let the feelings of relaxation flow into your body. This is best done in a quiet, calm area.

Though you may be skeptical about the curative effects of laughter, the truth is that it really can ameliorate anxiety. Watch a comedy, read a joke book or talk to that friend with the great sense of humor when you want to lighten your mood.

Try spending half a minute rubbing your hands against each other, then put them over your eyelids and relax. This is a fast acting technique that can calm the senses and help with anxiety. Give this a try when you next experience a surprise bout of anxiety.

Think about your current diet. Processed foods and caffeine can make anxiety worse. If you are eating and drinking a lot of this stuff, this will only make anxiety much worse. Try eating foods that can get rid of stress and bring up your mood like nuts, yogurt, green veggies, beans and berries. By eliminating the “offender” foods and adding in health, good mood foods, you will see your anxiety symptoms start to decrease.

Consider joining a support group that is geared towards helping you get rid of stress. Also, support groups could give you hints and tips on how to manage anxiety.

As this article just said, anxiety and stress are hard to deal with but cannot be helped sometimes. We cannot get rid of them, but we can manage them. With proper use of the suggestions here, you can be confident in managing your anxiety and stress correctly.


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Causes Of Panic Attacks Discussed Here

Edward Lathrop
Webmaster and Administrator of, as well as contributor to Stop Anxiety Stop Panic.


Definition of Anxiety

Anxiety is defined as a state of apprehension or fear resulting from the anticipation of a real or imagined threat, event, or situation. It is one of the most common human emotions experienced by people at some point in their lives.

However, most people who have never experienced a panic attack, or extreme anxiety, fail to realize the terrifying nature of the experience. Extreme dizziness, blurred vision, tingling and feelings of breathlessness—and that’s just the tip of the iceberg!

When these sensations occur and people do not understand why, they feel they have contracted an illness, or a serious mental condition. The threat of losing complete control seems very real and naturally very terrifying.

Fight/Flight Response: One of the root causes of panic attacks?

I am sure most of you have heard of the fight/flight response as an explanation for one of the root causes of panic attacks. Have you made the connection between this response and the unusual sensations you experience during and after a panic attack episode?

Anxiety is a response to a danger or threat. It is so named because all of its effects are aimed toward either fighting or fleeing from the danger. Thus, the sole purpose of anxiety is to protect the individual from harm. This may seem ironic given that you no doubt feel your anxiety is actually causing you great harm…perhaps the most significant of all the causes of panic attacks.

However, the anxiety that the fight/flight response created was vital in the daily survival of our ancient ancestors—when faced with some danger, an automatic response would take over that propelled them to take immediate action such as attack or run. Even in today’s hectic world, this is still a necessary mechanism. It comes in useful when you must respond to a real threat within a split second.

Anxiety is a built-in mechanism to protect us from danger. Interestingly, it is a mechanism that protects but does not harm—an important point that will be elaborated upon later.

What Are The Causes Of Panic Attacks? The Physical Manifestations of a Panic Attack: Other pieces of the puzzle to understand the causes of panic attacks.

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Nervousness and Chemical Effects…

When confronted with danger, the brain sends signals to a section of the nervous system. It is this system that is responsible for gearing the body up for action and also calms the body down and restores equilibrium. To carry out these two vital functions, the autonomic nervous system has two subsections, the sympathetic nervous system and the parasympathetic nervous system.

Although I don’t want to become too “scientific,” having a basic understanding of the sympathetic and parasympathetic nervous system will help you understand the causes of panic attacks.

The sympathetic nervous system is the one we tend to know all too much about because it primes our body for action, readies us for the “fight or flight” response, while the parasympathetic nervous system is the one we love dearly as it serves as our restoring system, which returns the body to its normal state.

When either of these systems is activated, they stimulate the whole body, which has an “all or nothing” effect. This explains why when a panic attack occurs, the individual often feels a number of different sensations throughout the body.

The sympathetic system is responsible for releasing the adrenaline from the adrenal glands on the kidneys. These are small glands located just above the kidneys. Less known, however, is that the adrenal glands also release adrenaline, which functions as the body’s chemical messengers to keep the activity going. When a panic attack begins, it does not switch off as easily as it is turned on. There is always a period of what would seem increased or continued anxiety, as these messengers travel throughout the body. Think of them as one of the physiological causes of panic attacks, if you will.

After a period of time, the parasympathetic nervous system gets called into action. Its role is to return the body to normal functioning once the perceived danger is gone. The parasympathetic system is the system we all know and love, because it returns us to a calm relaxed state.

When we engage in a coping strategy that we have learned, for example, a relaxation technique, we are in fact willing the parasympathetic nervous system into action. A good thing to remember is that this system will be brought into action at some stage whether we will it or not. The body cannot continue in an ever-increasing spiral of anxiety. It reaches a point where it simply must kick in, relaxing the body. This is one of the many built-in protection systems our bodies have for survival.

You can do your best with worrying thoughts, keeping the sympathetic nervous system going, but eventually it stops. In time, it becomes a little smarter than us, and realizes that there really is no danger. Our bodies are incredibly intelligent—modern science is always discovering amazing patterns of intelligence that run throughout the cells of our body. Our body seems to have infinite ways of dealing with the most complicated array of functions we take for granted. Rest assured that your body’s primary goal is to keep you alive and well.

Not so convinced?

Try holding your breath for as long as you can. No matter how strong your mental will is, it can never override the will of the body. This is good news—no matter how hard you try to convince yourself that you are gong to die from a panic attack, you won’t. Your body will override that fear and search for a state of balance. There has never been a reported incident of someone dying from a panic attack.

Remember this next time you have a panic attack; he causes of panic attacks cannot do you any physical harm. Your mind may make the sensations continue longer than the body intended, but eventually everything will return to a state of balance. In fact, balance (homeostasis) is what our body continually strives for.

The interference for your body is nothing more than the sensations of doing rigorous exercise. Our body is not alarmed by these symptoms. Why should it be? It knows its own capability. It’s our thinking minds that panic, which overreact and scream in sheer terror! We tend to fear the worst and exaggerate our own sensations. A quickened heart beat becomes a heart attack. An overactive mind seems like a close shave with schizophrenia. Is it our fault? Not really—we are simply diagnosing from poor information.

Causes of Panic Attacks: Cardiovascular Effects

Activity in the sympathetic nervous system increases our heartbeat rate, speeds up the blood flow throughout the body, ensures all areas are well supplied with oxygen and that waste products are removed. This happens in order to prime the body for action.

A fascinating feature of the “fight or flight” mechanism is that blood (which is channelled from areas where it is currently not needed by a tightening of the blood vessels) is brought to areas where it is urgently needed.

For example, should there be a physical attack, blood drains from the skin, fingers, and toes so that less blood is lost, and is moved to “active areas” such as the thighs and biceps to help the body prepare for action.

This is why many feel numbness and tingling during a panic attack-often misinterpreted as some serious health risk-such as the precursor to a heart attack. Interestingly, most people who suffer from anxiety often feel they have heart problems. If you are really worried that such is the case with your situation, visit your doctor and have it checked out. At least then you can put your mind at rest.

Causes of Panic Attacks:

Respiratory Effects

One of the scariest effects of a panic attack is the fear of suffocating or smothering. It is very common during a panic attack to feel tightness in the chest and throat. I’m sure everyone can relate to some fear of losing control of your breathing. From personal experience, anxiety grows from the fear that your breathing itself would cease and you would be unable to recover. Can a panic attack stop our breathing? No.

A panic attack is associated with an increase in the speed and depth of breathing. This has obvious importance for the defense of the body since the tissues need to get more oxygen to prepare for action. The feelings produced by this increase in breathing, however, can include breathlessness, hyperventilation, sensations of choking or smothering, and even pains or tightness in the chest. The real problem is that these sensations are alien to us, and they feel unnatural.

Having experienced extreme panic attacks myself, I remember that on many occasions, I would have this feeling that I couldn’t trust my body to do the breathing for me, so I would have to manually take over and tell myself when to breathe in and when to breathe out. Of course, this didn’t suit my body’s requirement of oxygen and so the sensations would intensify—along with the anxiety. It was only when I employed the technique I will describe for you later, did I let the body continue doing what it does best—running the whole show.

Importantly, a side-effect of increased breathing, (especially if no actual activity occurs) is that the blood supply to the head is actually decreased. While such a decrease is only a small amount and is not at all dangerous, it produces a variety of unpleasant but harmless symptoms that include dizziness, blurred vision, confusion, sense of unreality, and hot flushes.

Other Physical Effects of Panic Attacks:

Now that we’ve discussed some of the primary physiological causes of panic attacks, there are a number of other effects that are produced by the activation of the sympathetic nervous system, none of which are in any way harmful.

For example, the pupils widen to let in more light, which may result in blurred vision, or “seeing” stars, etc. There is a decrease in salivation, resulting in dry mouth. There is decreased activity in the digestive system, which often produces nausea, a heavy feeling in the stomach, and even constipation. Finally, many of the muscle groups tense up in preparation for “fight or flight” and this results in subjective feelings of tension, sometimes extending to actual aches and pains, as well as trembling and shaking.

Overall, the fight/flight response results in a general activation of the whole bodily metabolism. Thus, one often feels hot and flushed and, because this process takes a lot of energy, the person generally feels tired and drained.

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Causes of Panic Attacks
Mental Manifestations: Causes of Panic Attacks

Are the causes of panic attacks all in my head? is a question many people wonder to themselves.

The goal of the fight/flight response is making the individual aware of the potential danger that may be present. Therefore, when activated, the mental priority is placed upon searching the surroundings for potential threats. In this state one is highly-strung, so to speak. It is very difficult to concentrate on any one activity, as the mind has been trained to seek all potential threats and not to give up until the threat has been identified. As soon as the panic hits, many people look for the quick and easiest exit from their current surroundings, such as by simply leaving the bank queue and walking outside. Sometimes the anxiety can heighten, if we perceive that leaving will cause some sort of social embarrassment.

If you have a panic attack while at the workplace but feel you must press on with whatever task it is you are doing, it is quite understandable that you would find it very hard to concentrate. It is quite common to become agitated and generally restless in such a situation. Many individuals I have worked with who have suffered from panic attacks over the years indicated that artificial light—such as that which comes from computer monitors and televisions screens—can can be one of the causes of panic attacks by triggering them or worsen a panic attack, particularly if the person is feeling tired or run down.

This is worth bearing in mind if you work for long periods of time on a computer. Regular break reminders should be set up on your computer to remind you to get up from the desk and get some fresh air when possible.

In other situations, when during a panic attack an outside threat cannot normally be found, the mind turns inwards and begins to contemplate the possible illness the body or mind could be suffering from. This ranges from thinking it might have been something you ate at lunch, to the possibility of an oncoming cardiac arrest.

The burning question is: Why is the fight/flight response activated during a panic attack even when there is apparently nothing to be frightened of?

Upon closer examination of the causes of panic attacks, it would appear that what we are afraid of are the sensations themselves—we are afraid of the body losing control. These unexpected physical symptoms create the fear or panic that something is terribly wrong. Why do you experience the physical symptoms of the fight/flight response if you are not frightened to begin with? There are many ways these symptoms can manifest themselves, not just through fear.

For example, it may be that you have become generally stressed for some reason in your life, and this stress results in an increase in the production of adrenaline and other chemicals, which from time to time, would produce symptoms….and which you perceive as the causes of panic attacks.

This increased adrenaline can be maintained chemically in the body, even after the stress has long gone. Another possibility is diet, which directly affects our level of stress. Excess caffeine, alcohol, or sugar is known for causing stress in the body, and is believed to be one of the contributing factors of the causes of panic attacks (Chapter 5 gives a full discussion on diet and its importance).

Unresolved emotions are often pointed to as possible trigger of panic attacks, but it is important to point out that eliminating panic attacks from your life does not necessarily mean analyzing your psyche and digging into your subconscious. The “One Move” technique will teach you to deal with the present moment and defuse the attack along with removing the underlying anxiety that sparks the initial anxiety.

Before moving to the key of this, let’s examine some of the common myths and misinterpretations of an anxiety disorder.

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Dr. J. Defoe

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Easy and Effective Tips to End Panic Attacks

Edward Lathrop
Webmaster and Administrator of, as well as contributor to Stop Anxiety Stop Panic.

Find the trigger.

All panic attacks have a trigger.  Find out what yours is . Panic attacks usually occur during times of stress or times when you feel helpless or confined.  Closed spaces and small quarters, for example, can trigger a panic attack.  So will the thought of facing a group of people whether for a meeting, presentation or public speech.

Learn to find the pattern of occurrence of your attacks and you’ll be better at predicting them.  If you know what causes your panic attacks, you can better prepare for them before they occur and be able to control panic attacks and your negative feelings.

Learn relaxation techniques.

Relaxation techniques help train the mind to control itself in situations where panic attacks usually occur.  By learning to relax, you teach your body to follow your mind and control panic attacks. 

Learn meditation or self-hypnosis, which are both effective for helping you clear your mind and reduce muscle tension and heart rate. They also work well with helping you gain better control of your breathing and your reactions in case of another panic attack.  Practice these techniques for at least 20 minutes everyday to control panic attacks.

Learn to breathe properly.

Breathing is the key to learning how to control panic attacks.  Learn the proper technique by lying on a flat surface or sitting on a chair.  By keeping your spine straight and closing your eyes, picture your diaphragm as your center. 

Place a hand over the area and draw in a breath slowly, using a count of 5 and then breathe out slowly.  Repeat this for at least 20 times until you find your rhythm and your body begins to relax.  During this exercise, think of being in a peaceful and safe place and repeat to yourself reassuring statements such as, ”I am in a safe place.  Nothing will harm me.  There is no danger to my person.  I am safe.”

Next time a panic attack threatens you, use this breathing technique to calm yourself.  Regardless of where you are, remember this technique and use it to control panic attacks.

Check your diet.

Diet plays a big part in making you more susceptible to panic and anxiety attacks.  Certain foods like caffeine, salt and nicotine for example, should be taken in moderation.  Caffeine and nicotine are known stimulants and can increase your nervousness and agitation while salt hinders the normal functioning of the nervous system.

Get enough sleep.

If you suffer from panic attacks, make sure you get a good rest every night.  If your body is well rested, your mental and physical abilities are more in tuned to each other when you wake up. You are less likely to react without thinking or give in to panic attacks if you’re refreshed and feeling in control. 

See a doctor.

If your panic attacks are severe, it might be time to seek professional help to control panic attacks. Some symptoms can be too much even for you to handle, in which case you might benefit from prescription medication or even professional counseling to control panic attacks. Don’t be afraid to seek help. You are not alone in your condition and there are a lot of sources you can turn to for assistance if you will only ask.

This article was presented by Panic Defence, the UK’s leading name in combating panic and anxiety. If you would like a free download with easy and effective tips to end panic, visit www.panichandbook.com now.

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How to breathe through anxiety and panic?

Edward Lathrop
Webmaster and Administrator of, as well as contributor to Stop Anxiety Stop Panic.

What is the correct way to breathe though anxiety and panic normally do in hale in nose for count of four then out through mouth but its so forced
When do the breathing should do it through nose out through mouth slowly breathe slow but cant do this all end up doing is getting so frustrated, that when breathe out just SIGH
Tried to breathe in nose out through nose but it feels strained and not that powerful or effective.
Male 28 social anxiety, panic, agrophobic.

Best reply by Sha Sha:

Do you feel a Panic or Anxiety attack can happen at any time?
People in this situation often feel that are lucky
to make it through the day without that switch been
flicked but in the back of their mind they fear that it
could happen at any moment day or night.
They remain on high alert anticipating it.
Anticipating the big one!
In fact most people who experience panic attacks
fear it in this manner. It is natural for people to think this
way as often the panic attacks come forcefully out
of the blue.
The truth of the situation is however
different. A panic attack does not lurk in the background
waiting to pounce, it can feel that way in your mind
if you are anxious but that is not how it really works.
Panic attacks are actually something we decide to
initiate when we feel out of control.
The thought that triggers almost all panic attacks is :
“This is too much , I cannot handle this,”
Then the adrenaline starts to really pump.
“Ah I was right look my body is going into a fit…
“I am terrified by what is about to
happen…HELP,- PANIC… !”
The severity of the panic attack is directly
related to how you are feeling at that time.
If you are exhausted physically, mentally or emotionally
then you are more vulnerable to feeling anxious.
After the panic attack has run its course, it is
followed by a prolonged period of general anxiety.
During this time the person fears that the panic
switch might go off again at any moment sending
them into another tailspin of high anxiety.

check on this site.

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How to breathe through anxiety and panic?

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anxiety, panic disorder?

Edward Lathrop
Webmaster and Administrator of, as well as contributor to Stop Anxiety Stop Panic.

does anyone ever scream when they have their panic attacks I do and sometimes I don’t remember its like its involuntary with the feeling of faintness ans nervousness and stomach pain and sadness all in one not mention chest pain and shallow breathing. and uncontrollable movement of panic and fear of death or worse. I been dealing with this for 5 yrs now ti seems to get worse as I get older.

Best reply by Lee:

yes to all of the above-i’ve been told to calm myself and count or name colors-it takes practice. you can get on a anti anxiety medication as well. it will only continue-i delt with it my whole life and finally had enough. it takes time…

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anxiety, panic disorder?

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What can I do to stop my panic/anxiety attacks? And to relax while getting them?

Edward Lathrop
Webmaster and Administrator of, as well as contributor to Stop Anxiety Stop Panic.

I get severe panic/anxiety attacks sometimes. It’s happened a lot more recently, and I’ve went to the doctors to check everything but they said it was okay. Usually I get a slight anxiety attack during school, but it’s not as bad as my severe ones. Anyone know anything I can do to relax myself while getting these? I usually start breathing really fast and somewhat lose breath, I get very hot, and my heart RACES. Anyone know anything that I can do or use to relax myself? Thanks.

Best reply by Harmoni J:

Just try taking deep breathes and centering yourself. Tell yourself everything will be alright. Tea or warm milk is very calming too.

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What can I do to stop my panic/anxiety attacks? And to relax while getting them?

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