Ending Panic Attacks
What Is A Panic Attack?
A panic attack happens when adrenaline is released into your bloodstream. A message of fear delivers a signal to the adrenal glands that there is an emergency situation. Adrenaline, when released into your system, gives you heightened capability to respond to emergency situations. This emergency response gives you physical symptoms that a lot of people misinterpret as a heart attack or other serious physical condition. Misdiagnosing these symptoms can cause the fear response to continue.
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 respond to the emergency. It takes about 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 that three minute period you experience your heart pumping hard and extra blood coursing throughout your body. As long as your adrenal glands keep getting the emergency signal, they continue to produce and release more and more adrenaline. Once your brain stops signaling an emergency, your adrenal glands keep the adrenaline instead of releasing it.
It Only Takes A Few Minutes To Stop A Panic Attack
It takes approximately 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 stop a panic attack as soon as it starts, the reaction only has to last for three minutes. Ceasing a panic attack is very simple. All you have to do is stop the emergency message from being sent to your adrenal glands. Learn the following four basic steps and your panic attack will only last a short while. Once you understand how this works, you never have to suffer endlessly during 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 your situation by remembering that you are only having a panic attack, that nothing more serious is happening to you. Continue the slow, deep, complete breaths. This type of breathing will help bring peace to your being, which is the first step to reversing the release of adrenaline.
Step 2. Stop the negative thoughts.
Stop negative thoughts by shouting the single word “STOP!!!” loudly inside your head. By doing this you are interrupting the emergency message that your brain is transmitting to your adrenal glands. People who have a panic attack often get into an neverending loop repeating the same damaging thoughts ad naseum in their head. Changing this endless cycle gives you the opportunity to replace the scary message 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!” Once you have shouted the word “STOP!” immediately replace the damaging 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 only a few minutes if I relax” or, “My fear is making my heart pound harder, my heart is fine.” Brainstorm the kinds of scary thoughts that bring on 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. Identify the emotion you are feeling and determine the reason you are feeling 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 a common cause of fear and panic. If you hear footsteps behind you on a dark night and they make you fearful it’s reasonable to be afraid that something could happen to you.
In all of these situations take the appropriate precautions. Have a regular check up so that you know that your heart is healthy. Don’t walk in dark situations and be cognizant of your surroundings on the street. Walk with confidence and not like a victim. These are all important precautions to ensure your well being. Then, when you use a positive statement that reminds you that you had a check up recently and that your heart is doing great, 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 feelings, take good care of yourself, and always try to keep your emotions in proportion to the situation at hand by keeping an appropriate perspective.
For more information, visit Panic Attack Treatments
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