All of a sudden, I felt a tremendous wave of fear for no reason at all. My heart was pounding, my chest hurt, and it was getting harder to breathe. I thought I was going to die.

The above description is how a person experiencing a panic attack can feel. Palpitations, chest pains, dizziness, hot flashes and difficulty breathing are all common symptoms experienced. The person may feel a need to escape fear that they will loose control of the situation.

Panic is the body’s normal response to danger. However imagine a feeling of panic and intense fear when there is no apparent cause.that triggers severe physical reactions. This is what happens when a Panic attack occurs. A panic attack has been described as an adrenaline rush running through the body for a period of time then departing as quickly as it came, leaving you exhausted and dreading the next attack.

The Roots of Panic

Panic attacks usually begin in young adulthood and affect more women than men. What causes them? There is no clear answer. Some say that this condition is inherited, while others claim that the brain’s chemistry is altered due to stress.

In some cases the attacks are induced by memories of traumatic experiences, such as war, rape, or child abuse. One survey revealed the percentage of incest survivors with panic disorder to be 13 times higher than that of the general population.

Treatment options

Panic attacks can be brought under control. Many whose fear of panic keeps them at home have been helped by exposure therapy. In this treatment a patient is exposed to the situation he fears and is helped to stay there until panic diminishes. Those with heart trouble, asthma, peptic ulcers, colitis, or similar illnesses should consult a doctor before attempting this treatment.

Relaxation techniques can be employed to alleviate the anxiety. These should be practiced during low-anxiety periods. When mastered, they can diminish or even prevent future attacks.

Panic thrives on perfectionism and low self-esteem. Some sufferers see themselves as inferior to others and therefore unlovable. Reversing such attitudes can reduce anxieties that lead to panic.

There is great value in confiding anxieties to a trusted friend. Talking about them can help the sufferer to distinguish problems that must be endured from problems that can be solved.

Rather than a single, mountainous problem, it is often the accumulation of small distresses that induce panic. One solution is to write down each problem ranging from the simplest problem to the most difficult. Deal with them one at a time.

Some people who take prescribed tranquilizers or antidepressants use them to help in becoming more functional which in turn gives them the opportunity to seek help to deal with the causes of their attacks and work towards their recovery.

Effective Calming Skills

Calm breathing. Panic attacks are frequently accompanied by hyperventilation. To relax your breathing, try this exercise: Lie on your stomach. Count to six as you inhale; count to six as you exhale. Next, try the same deep breathing while sitting down. Then, try it standing up. Breathe deeply from the diaphragm, and practice this daily until it becomes natural. Some benefit by imagining beautiful surroundings while doing this exercise.

Calm thinking. ‘What if I collapse?’ ‘What if no one is there to help me?’ ‘What if my heart gives out?’ Catastrophic thoughts fuel panic. Since these thoughts are usually of future disasters or past attacks, try concentrating on the present situation. Some suggest that you wear a rubber band around your wrist. When catastrophic thoughts arise, snap it and tell yourself: “Stop!” Interrupt anxiety before it has a chance to escalate into panic.

Calm reacting. If panic befalls you, don’t fight it. It’s just a feeling, and feelings need not harm you. Imagine that you are at the ocean watching the waves. They rise, they peak, and then they dissipate. Panic flows in the same fashion. Instead of fighting the wave, ride it out. It will pass. When it is over, do not overreact or over analyze. It is gone, like a sneezing spell or a headache.

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