Katharine McPhee

Panic Attacks At An End

For more information on how to alleviate your panic attacks, visit the Panic Attack Treatments website.

Panic attacks are not out of the ordinary. Some people experience panic attacks frequently, living their lives avoiding situations that frighten them, in many cases irrationally. With the simple techniques listed below, you can develop a plan to alleviate a panic attack in only a few minutes.

What Is A Panic Attack?

A panic attack happens when adrenaline is released into your bloodstream. A message of fear sends a signal to the adrenal glands that there is some sort of emergency situation. Adrenaline, when released into your system, gives you heightened abilities to respond to desperate situations. This emergency response causes physical symptoms that many people misdiagnose as a heart attack or other serious physical condition. Misdiagnosing these symptoms can cause the fear response to linger.

How Does Adrenaline Work?

Adrenaline causes the heart to pump extra blood. This extra blood is pumped into your major muscles to increase your ability to run fast and to increase the strength in your arms. Extra blood also goes into your brain to give you heightened capabilities to deal with the emergency. It takes approximately three minutes from the time your brain sends the emergency signal until your body is fully pumped with adrenaline, causing extra blood to go into your brain, legs, and arms. In those three minutes you experience your heart pumping hard and extra blood coursing throughout your body. As long as your adrenal glands keep getting an emergency signal, they continue to produce and release more and more adrenaline. Once your brain stops signaling an emergency, your adrenal glands hold the adrenaline instead of releasing it.

It Only Takes A Few Minutes To Stop A Panic Attack

It takes about three minutes for your adrenal glands to fill your body with the adrenaline response. It also only takes three minutes for your body to stop the adrenaline reaction. If you are able to stop a panic attack as soon as it starts, the reaction only has to last for three minutes. Ending a panic attack is very easy. All you need to do is stop the emergency signal from being sent to your adrenal glands. Learn the following four simple steps and your panic attack will only last a short while. After you understand the process, you never have to have a panic attack again.

Four Steps

If panic attacks have been a recurring problem, write these four basic steps on an index card or something about that size and put it in your wallet or purse. Make the card noticeable so it's easy to find in the event you have an attack. Also, consider memorizing the contents of the card, as it will make it easier for you if you find yourself in a bad situation.

1. Be still and relax. 2. Stop the negative thoughts. 3. Think of positive statements. 4. Accept your situation.

Step 1. Be still and relax.

Relax by taking slow, deep, complete breaths. Be still and calm yourself by noting that you are only having a panic attack, that no more serious thing is happening to you. Continue the slow, deep, complete breaths. This type of breathing will relax your body, which is the first step to reversing the release of adrenaline.

Step 2. Stop the negative thoughts.

Stop negative thoughts by shouting the word "STOP!!!" really loud inside your head. By doing this you are interrupting the emergency signal that your brain is sending to your adrenal glands. People who have a panic attack often get into an neverending cycle repeating the same damaging thoughts over and over in their head. Interrupting this endless loop gives you the opportunity to change the frightening signal with a calming one.

Step 3. Think of positive statements.

Try to think of a positive statement that is more strong than the catastrophic statement that you have been scaring yourself with. Replace the negative thought with a positive one. Select a statement that addresses the negative thought. For example, if you think that you are having a heart attack (a common fear during a panic attack) then you could say something in your head like, "Oh my God, I'm having a heart attack" or, "I'm gonna die, oh my God, I'm gonna die!" After you shout the word "STOP!" immediately replace the fear thought with a positive statement that helps you to cope with the situation, such as "I'm only having a panic attack and it will be over in three minutes if I relax" or, "It's only my fear that is making my heart pound harder, my heart is fine." Come up with the kinds of fearful thoughts that cause panic for you and then make a long list of positive statements that you can look at when you need to rather than trying to think of these statements in the middle of a panic attack.

Step 4. Accept your situation.

Accepting your condition is very important. Minimizing this experience usually serves to perpetuate it. Begin with asking yourself what emotion you are feeling. Most panic attacks are caused by the emotion of fear or some variation of fear. Recognize the emotion you are feeling and determine the reason that you feel it. Validate that feeling and the reason for it. If you are having a panic attack before reciting a speech, you are probably afraid because it's scary. Stage fright is one of the most common causes of fear and panic. If you are afraid of footsteps behind you on the street it's reasonable to be afraid that something could happen to you.

In all of these situations take reasonable precautions. Have a regular physical so that you know that your heart is healthy. Walk in a well-lit area and be cognizant of your environment. Walk with confidence and not like a victim. These are all important precautions to ensure your safety. Then, when you utilize a positive statement that reminds you that you had a physical recently and that your heart is fine, you can reassure yourself that it's okay to be somewhat fearful, knowing that you are safe.

Fear is a good emotion that reminds you to take care of yourself. Listen to your what you are trying to tell yourself, take good care of yourself, and always try to keep your emotions in proportion to the situation at hand by keeping an appropriate perspective.

Last updated 20120520

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