How to Stop Having Panic Attacks

Although a panic attack is harrowing for the person experiencing it, panic attacks almost never lead to long term harm. The symptoms experienced are due to the effects of the same biochemicals the body releases when faced with a stressful situation, although with a panic attack there is no obvious trigger. What's the solution? How do you stop having panic attacks?

Difficulty: Moderate

Instructions

1. Although the exact cause of panic attacks isn't known, they tend to be more common in anxious individuals and can have a hereditary component. If your mom experienced panic attacks, you may be at higher risk for developing them yourself. Certain medical conditions can predispose to panic attacks including mitral valve prolapse, an overactive thyroid, and hypoglycemia. That's why it's always a good idea to get a medical evaluation to rule out one of these treatable disorders. If no obvious cause is found, there are some simple steps you can take to stop having panic attacks or at least reduce their frequency:

2. Check your medications.
   
   Certain medications can activate the nervous system and trigger a panic attack. Review your medication list with your doctor to be sure you're not taking a medication that could increase your risk of panic episodes. One “medication” that most people don't consider is the use of caffeine. Some individuals are exquisitely sensitive to the effects of caffeine and may experience anxiety and panic attacks even after a single cup of coffee. If you have a tendency towards panic, eliminate caffeine from your diet.

3. Increase your understanding of panic attacks.
   
   Understand that panic attacks are your body's reaction to a perceived threat or stress and that the symptoms you're experiencing won't kill you or cause you to “go crazy” or do something inappropriate. Once you realize the attacks are self limited, you'll fear them less and will be less likely develop full blown panic attack at the first sign of stress.

4. Alter your diet.
   
   When blood sugar levels drop, the body releases certain hormones to help return the blood sugar to normal. These hormones can cause anxiety and may precipitate a panic attack. To prevent hypoglycemia, keep blood sugar levels steady by increasing your protein intake and eating smaller meals more frequently. Limit your intake of simple carbohydrates, sugars, and processed foods. For some peopl

5. Learn ways to better cope with stress.
   
   Panic attacks are usually precipitated by stress. Developing more effective ways to handle stress through meditation, yoga, exercise, and other means can help to reduce the occurrence of panic attacks. Sometimes short term counseling can be helpful for learning creative ways to deal with stressful situations. Assertiveness training may also be effective in reducing panic attacks. Individuals prone to panic disorder tend to have problems asserting themselves in social situations.

6. Learn to let go during an attack.
   
   This is the key to overcoming panic in many people. Don't try to fight the symptoms of panic when you feel them coming on. In fact, some people have success aborting an attack by encouraging the feelings of panic. Once you practice complete acceptance, the symptoms lose their hold over you and occur with less frequency. An author by the name of Dr. Claire Weeks has written several books on this topic and has had a high success rate using this method on patients.

Tips & Warnings

• If you're experiencing frequent panic attacks, your doctor may want to prescribe an anti-anxiety medication or an anti-depressant medication for short term use. These can be helpful until you learn more effective strategies to cope with panic. Sometimes just knowing you have an anti-anxiety pill in your pocket “just in case” can reduce the likelihood of a panic attack. Don't let panic attacks destroy your confidence. Take the necessary steps needed to free yourself from the power of panic.

[hlthychoclitnut]

on 12/28/2008 I think diet is HUGE. I read an article that said you can have ALL the symptoms of panic attacks due to deficiency of certain vitamins in your diet