Overcoming panic attacks seems an insurmountable task for many of us.
But for most, stopping the attacks is well within reach.
For a minority, discovery of unusual causes or extra homework may be required in addition to normally effective techniques.
Where the attacks become a pattern, they typically come as a complete surprise, especially the first one--the inexplicable terror, rapid heart beat, fast breathing, dizziness, sweating, dry mouth, tingling, whatever.
Or at least the panic seems disconnected from possible reasonable causes.
They appear to be a misdirected application of the fight-or-flight response, one that can be helpful briefly in surviving a real and imminent danger.
I.
The causes can be hidden In other words, there are real causes to anxiety attacks, but usually they do not serve a useful purpose like fight or flight.
Sometimes panic attacks are removed from the actual causes, and so do not seem related to them.
One's developing brain can even learn fear responses from one's once anxious mother while in the womb.
Or one can panic in delayed response to a series of stresses.
Or one can panic as a result of some emotionally traumatic event such as the death of someone close.
As another example, one can panic in fear of having a panic attack.
Nor are the causes always via emotions.
Panic attacks can also be influenced by drugs, genetic predisposition, various health challenges like asthma or hypothyroidism, or other physical problems.
It is as if any given person has a tipping point emotionally.
When enough physical and/or emotional challenges are built up, panic attacks are set off.
In other words, panic attacks are a sign of some kind of biological or psychological exhaustion.
The limbic portion of the brain is unable to give balanced and normal responses because it is stuck outside the normal balanced range.
II.
Reversing the causes may require direct and indirect approaches Getting out of a hole in the ground may entail reversing the process by which one entered, or it may require a different route or method altogether.
Or in the case of panic attacks, probably a bit of both.
For starters, there are probably unhealthy choices that can be reversed in order to strengthen the body and brain to reduce susceptibility to heightened anxiety.
Exercise regularly, if possible especially a little while before an early bedtime in order to boost mood and get one feeling tired so as to fall asleep easier.
Use relaxation techniques as needed before bedtime--something enjoyable like music, stretching exercises, or reading.
Avoid caffeine (too stimulating), alcohol, illicit drugs, and sugar.
Eating after about 8 PM has a deleterious effect on initial hours of sleep, assuming bedtime before 11 PM.
A very dark, quiet sleeping quarters is best for sleep quality.
A healthy and balanced diet can't hurt either, and an unbalanced diet probably contributes to anxiety vulnerability among many panic attack sufferers.
While the ideal diet will vary according to metabolic type, lifestyle requirements, age, climate, and so on, yet generally processed foods are not as beneficial as fresh, and an overabundance of sugar and refined carbohydrates in the diet contributes to various health challenges.
Health is also significantly affected by relationships, whether in the family, school, workplace, or otherwise.
Whether guilt, bitterness, anger, depression, addiction, pride, or anxiety, negative relationships and negative experiences with others even in the remote past may affect our emotional health in the present and require counseling and guided action.
III.
Some commonly effective techniques It is usually not that our entire past need be unraveled and analyzed to overcome panic attacks.
One exercise that helps immediately when feeling anxious is to distract oneself by means of the feeling of gratitude.
Concentrating on something for which one is sincerely thankful is healing to emotional well-being.
So is enjoying a hobby or any healthy thing we like experiencing.
What is often perhaps the most helpful in controlling severe anxiety is to do the opposite of what one thinks one can handle, namely face one's panic symptoms and welcome even more or worse symptoms to come.
This may seem impossible, but it is empowering, and can be accomplished with an encouraging counselor if not alone, in steps if not all at once, if at first not during an attack then before one when one feels anxiety symptoms rising.
To accomplish this feat, usually one must practice deep, slow, deliberate breathing in order to control unnecessary additions to panic symptoms that are caused by hyperventilation.
Feeling dizzy, having a sense of unreality or imminent death, tingling or numbness can all be signs of or exacerbated by hyperventilation.
Fighting emotional exhaustion and overcoming panic attacks may require various healthy lifestyle and relational choices as well as techniques proven commonly effective against panic attacks.
But for most, stopping the attacks is well within reach.
For a minority, discovery of unusual causes or extra homework may be required in addition to normally effective techniques.
Where the attacks become a pattern, they typically come as a complete surprise, especially the first one--the inexplicable terror, rapid heart beat, fast breathing, dizziness, sweating, dry mouth, tingling, whatever.
Or at least the panic seems disconnected from possible reasonable causes.
They appear to be a misdirected application of the fight-or-flight response, one that can be helpful briefly in surviving a real and imminent danger.
I.
The causes can be hidden In other words, there are real causes to anxiety attacks, but usually they do not serve a useful purpose like fight or flight.
Sometimes panic attacks are removed from the actual causes, and so do not seem related to them.
One's developing brain can even learn fear responses from one's once anxious mother while in the womb.
Or one can panic in delayed response to a series of stresses.
Or one can panic as a result of some emotionally traumatic event such as the death of someone close.
As another example, one can panic in fear of having a panic attack.
Nor are the causes always via emotions.
Panic attacks can also be influenced by drugs, genetic predisposition, various health challenges like asthma or hypothyroidism, or other physical problems.
It is as if any given person has a tipping point emotionally.
When enough physical and/or emotional challenges are built up, panic attacks are set off.
In other words, panic attacks are a sign of some kind of biological or psychological exhaustion.
The limbic portion of the brain is unable to give balanced and normal responses because it is stuck outside the normal balanced range.
II.
Reversing the causes may require direct and indirect approaches Getting out of a hole in the ground may entail reversing the process by which one entered, or it may require a different route or method altogether.
Or in the case of panic attacks, probably a bit of both.
For starters, there are probably unhealthy choices that can be reversed in order to strengthen the body and brain to reduce susceptibility to heightened anxiety.
Exercise regularly, if possible especially a little while before an early bedtime in order to boost mood and get one feeling tired so as to fall asleep easier.
Use relaxation techniques as needed before bedtime--something enjoyable like music, stretching exercises, or reading.
Avoid caffeine (too stimulating), alcohol, illicit drugs, and sugar.
Eating after about 8 PM has a deleterious effect on initial hours of sleep, assuming bedtime before 11 PM.
A very dark, quiet sleeping quarters is best for sleep quality.
A healthy and balanced diet can't hurt either, and an unbalanced diet probably contributes to anxiety vulnerability among many panic attack sufferers.
While the ideal diet will vary according to metabolic type, lifestyle requirements, age, climate, and so on, yet generally processed foods are not as beneficial as fresh, and an overabundance of sugar and refined carbohydrates in the diet contributes to various health challenges.
Health is also significantly affected by relationships, whether in the family, school, workplace, or otherwise.
Whether guilt, bitterness, anger, depression, addiction, pride, or anxiety, negative relationships and negative experiences with others even in the remote past may affect our emotional health in the present and require counseling and guided action.
III.
Some commonly effective techniques It is usually not that our entire past need be unraveled and analyzed to overcome panic attacks.
One exercise that helps immediately when feeling anxious is to distract oneself by means of the feeling of gratitude.
Concentrating on something for which one is sincerely thankful is healing to emotional well-being.
So is enjoying a hobby or any healthy thing we like experiencing.
What is often perhaps the most helpful in controlling severe anxiety is to do the opposite of what one thinks one can handle, namely face one's panic symptoms and welcome even more or worse symptoms to come.
This may seem impossible, but it is empowering, and can be accomplished with an encouraging counselor if not alone, in steps if not all at once, if at first not during an attack then before one when one feels anxiety symptoms rising.
To accomplish this feat, usually one must practice deep, slow, deliberate breathing in order to control unnecessary additions to panic symptoms that are caused by hyperventilation.
Feeling dizzy, having a sense of unreality or imminent death, tingling or numbness can all be signs of or exacerbated by hyperventilation.
Fighting emotional exhaustion and overcoming panic attacks may require various healthy lifestyle and relational choices as well as techniques proven commonly effective against panic attacks.