People who suffer from social anxiety may find it difficult in controlling panic attacks in social situations. Apart from medication and therapy there a various self help techniques that you can employ to reduce anxiety and stop a panic attack in its tracks. Most of us may feel a little apprehensive in situations such as; going on a first date, going to a social gathering where you don’t know anyone, and introducing yourself in a new class. However, people with social anxiety have extreme fear of embarrassment in these situations.

They may experience anxiety symptoms and may even have an anxiety attack. Signs of anxiety can show such as; stammering, sweating, speaking fast, fidgeting and avoiding eye contact. Often social phobia and shyness arises from past negative experiences. Although this disorder is not life threatening it can have a detrimental affect to a person’s quality of life.

In fact, it can have a serious impact to one’s happiness and success. Lack of self-esteem and assertiveness, being overly self-consciousness and constant worry of what others think; these behaviors stop a person from achieving success in life. Children with social anxiety often underachieve at school and this pattern can continue to adult life. Sufferers are likely to miss opportunities in life such as relationships and jobs.

Fortunately social phobia is highly treatable with both medication and behavioral therapy. Aside from these two options however there self help methods in reducing anxiety and coping with panic attacks. Anxiety symptoms can start from fear and excessive worrying. When a person with social anxiety steps into a room full of strangers they begin having worrying thoughts about being nervous and looking nervous. Of course this can only trigger one thing, nervousness.

Before they know it they become excessively conscious about themselves which only triggers more anxiety and so the cycle begins. Learning to stop these thoughts can take time but essentially to get over social anxiety a person needs to recondition them. Using visualization techniques and positive statements can help do this. You can build self confidence and assertiveness by going out and doing things that may put you at a little unease.

Develop your confidence by reading lots of self help and motivational books. Anyone can learn to be more confident it’s just a habit. You can also learn to control your emotions by putting your attention on others. Observe others and realize that you’re not being watched and learn to be comfortable in your own skin. Socialize with people you feel comfortable with as much as possible and then try and meet other people. Try taking up a new hobby, go to the gym or do volunteer work.

Stop yourself from thoughts of worry and self-criticism. Breathing and meditation exercises help in calming the body and mind and reducing stress. When you feel anxious in any particular situation, begin to breathe deeply and count to ten. You’d be surprised how simply changing the way you breathe can help in controlling panic attacks.

A meridian therapy known as Emotional Freedom Technique can be effective at controlling panic attacks and anxiety symptoms. This simple technique works by unblocking energy flow in the body and implementing positive thoughts into the mind. This is done by tapping on acupuncture points on the body. The important thing is to work on overcoming social anxiety everyday.

The incidence of anxiety and stress is commonplace in today’s society. Anxiety is something we all feel and serves a very useful purpose in our lives. But when these emotions become overwhelming they can cause serious complications in your daily routine.

The theory that stress is the contributing cause of anxiety is widely known. Thus, in order to effectively overcome anxiety, stamping out the root of the problem is advised. Knowing what causes you the undue amount of stress is often the optimum diagnosis. The problem is that stress is a subjective disorder and hundreds of factors can lead to the culmination of stress.

One of the body’s natural remedies is endorphins, which can effectively combat stress. Endorphins can help to alleviate pain and enhance a person’s mood. However, when anxiety and stress strike, the release of this neurotransmitter into the brain is impeded and the effects of endorphins are diminished. This causes a heightened sense of fear and dread.

An elevated state of negative emotions can cause one to behave irrationally. Fear will drive one into dysfunction and a state of hysteria. While panic attacks have no detrimental effects on physical health, repeated episodes of these emotional swings can have destructive side effects on the mental wellness of the person.

The Start of the Cycle

A full blown panic attack that is caused by excessive worry usually happens in lightning speed and without any precautionary signs. The sufferer becomes restless and he experiences sweaty hands, a pale or flushed complexion and he always feels clammy. He perceives his situation to be threatening and he believes that terror will strike him soon. This overwhelming sense of fear causes him to feel as if he is about to die and that he will not survive the trauma. The duration of each attack can last up to hours in extreme cases, although on average the sufferer endures it for 30 to 45 minutes. The experience usually renders the victim mentally drained and physically weary.

Anxiety and stress can also cause long term effects that are destructive in nature. The victim is often lethargic as he is unable to fall asleep due to constant worrying. Sleep deprivation can cause physical conditions such as migraines and irritability and clenched jaws and grinding teeth. The victim now also lacks the ability to concentrate as he is easily irritable. In worst case scenarios, he develops an explosive behaviour.

All these problems will ultimately cause the patient to develop agoraphobia, which is a fear of leaving the safety of one’s house. This will only further aggravate the matter as he now has to deal with the phobia and seek help for his sporadic anxiety attacks.

Treatment and Recovery

There are many physiological problems associated with anxiety and stress. These include thyroid disorders, hypoglycaemia, heart attacks and several other myocardial complications. To treat these complications, the root of the problem must be eradicated. Some effective treatments for mood disorders include psychotherapy, medications and behaviour modification.

A lifestyle revamp is also important if one is to cure himself of panic attacks. Adopting a healthier lifestyle and exercising regularly not only have physical benefits but it also eliminates stress and clears one’s mind. One’s dietary habits should also change, and the consumption of health supplements and healthy food will contribute to mental wellness. Hypnotherapy can also help one to overcome some phobias and it is fast becoming a popular choice of treatment. The key to keeping future episodes in check is to detect the problem early and seek treatment immediately.

If you suffer from panic attacks then you are among the millions of people around the world who suffer from the same disorder. There are several ways to conquer your attacks and for the people who suffer from this disorder it is important that you understand this. Today the panic attack help that is obtainable will help the person to recognize the source of the attack and how to triumph over it.

Anxiety is the main contributor to a panic attack. This fear that a person has will affect them both physically and emotionally. When you have an attack you will experience symptoms such as chest pain, shortness of breath, chest pain, nausea and restlessness. Some people who experience this believe they are having an heart attack. If you want to take the first step in recover then you need to accept and understand what is going on. Once you have taken this step then you are in a position to take control of the situation and accelerate your recovery from the attack.

A quick trick to use when you are having one of these attacks is to distract yourself by thinking positive thoughts. You just need to keep yourself from losing control and by remaining calm and convincing yourself that you are in control of the situation. By thinking positive thoughts and sharing your feelings with your body it will not be too long until your body will respond to your wishes.

Avoidance is the number one defense in preventing having a panic attack. In order to prepare for it some people will maintain a list of thing that they can focus on or do when they feel a panic situation coming on. I would like to suggest that if this scenario fits you that you prepare a list that you can use as you resist that urge to panic. The best panic attack help is the help you give yourself by challenging yourself to fight it rather then just giving in and falling victim to panic.