The End of 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 abilities to cope with emergency situations. This emergency response gives you physical symptoms that many people misdiagnose as a heart attack or other dangerous physical condition. Misinterpreting these symptoms can cause the fear response to continue.
How Does Adrenaline Work?
Adrenaline makes the heart pump extra blood. This extra blood gets 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 deal with the emergency. It takes approximately 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 an emergency signal, they continue to produce and release additional adrenaline. Once your brain stops signaling an emergency, your adrenal glands hold the adrenaline instead of releasing it.
It Only Takes A Few Minutes To Stop A Panic Attack
It takes around 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 these several minutes. Stopping a panic attack is very simple. All you have to do is stop the emergency signal from being sent to your adrenal glands. Learn the following four simple steps and your panic attack will only last a short while. After you understand the process, you never have to have 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 using slow, deep, complete breaths. Be still and calm your situation by noting that you are only having a panic attack, that nothing more serious is happening to you. Continue to take slow, deep, complete breaths. This type of breathing will relax your body, 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!!!” really loud inside your head. By shouting the word “STOP” you are interrupting the emergency signal that your brain is sending to your adrenal glands. People who have a panic attack often get into an endless loop repeating the same catastrophic thoughts over and over in their head. Interrupting this endless loop gives you the opportunity to change the frightening message with a calming one.
Step 3. Think of positive statements.
Try to think of a positive statement that is at least as strong as the catastrophic statement that you have been scaring yourself with. Replace the negative thought with a positive one. Choose a statement that addresses the negative thought. For example, if you are under the impression that you are having a heart attack (a common fear during a panic attack) then you might be saying 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!” After you shout 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.” Come up with 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 find the reason that you feel 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 one of the most common causes 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 you have a healthy heart. 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 steps you can take to ensure your well being. Then, when you use a positive statement that reminds you that you had a physical recently and that your heart is doing great, you can reassure yourself that it’s okay to be afraid, knowing that you are safe.
Fear is a good emotion that helps 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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