Panic Attacks Be Gone

What Is A Panic Attack?

A panic attack is a condition of adrenaline being released into your bloodstream. A message of fear sends a signal to the adrenal glands that there is some sort of emergency situation. Adrenaline, when released into your body, gives you heightened abilities to handle desperate situations. This emergency response causes 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 linger.

How Does Adrenaline Work?

Adrenaline makes the heart pump extra blood. This extra blood is pumped into your major muscles to increase your ability to run fast and to do the extraordinary. Extra blood also goes into your brain to give you heightened awareness to deal with the emergency. It takes around 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 those three minutes you experience your heart pumping hard and extra blood flowing throughout your body. As long as your adrenal glands keep getting the emergency message, they continue to create and release additional adrenaline. Once your brain ceases the emergency signal, your adrenal glands keep the adrenaline instead of releasing it.

It Only Takes A Few Minutes To Stop A Panic Attack

It takes about three minutes for your adrenal glands to fill your body with the adrenaline response. It also only takes three minutes for your body to cease the adrenaline reaction. If you are able to stop a panic attack as soon as it starts, the reaction only has to last for three minutes. Ending a panic attack is very easy. All you need to do is prevent the emergency message from being sent to your adrenal glands. Learn the following four simple steps and your panic attack will only last for three minutes. After you understand the process, you never have to suffer endlessly during a panic attack again.

Four Steps

If panic attacks happen frequently, 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 yourself by remembering that you are only having a panic attack, that no more serious thing is happening to you. Continue the slow, deep, complete breaths. This type of breathing will help bring peace to your being, which is the primary step to reversing the release of adrenaline.

Step 2. Stop the negative thoughts.

Stop negative thoughts by shouting the word “STOP!!!” really loud inside your head. By doing this 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 cycle repeating the same damaging thoughts ad naseum in their head. Interrupting this unceasing loop gives you the opportunity to replace the scary signal 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 damaging statement that you have been scaring yourself with. Change the negative thought with a positive one. Select something 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 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 fear 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 three minutes if I relax” or, “It’s only my fear that is making my heart pound harder, my heart is fine.” Brainstorm the kinds of fearful thoughts that cause 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 feelings is extremely important. Minimizing this experience usually serves to perpetuate it. Start by identifying what emotion you are feeling. Most panic attacks are created by fear or some variation of fear. Recognize the emotion you are experiencing and determine the reason that you feel it. Validate that feeling and why you are feeling it. If you experience a panic attack before giving a speech, you are probably afraid because it’s a scary situation. Stage fright is a common cause of fear and panic. If you are afraid of footsteps behind you on the street it’s reasonable to be afraid that something bad might happen to you.

In all of these cases take reasonable precautions. Have a regular physical so that you know that your heart is healthy. Walk in a well-lit area and be aware of your environment. Walk like a warrior and not like a victim. These are all important steps you can take to ensure your safety. Then, when you utilize a positive statement that reminds you that you had a check up recently and that your heart is fine, you can reassure yourself that it’s okay to be somewhat fearful, knowing that you are safe.

Fear is a positive emotion that helps you to take care of yourself. Listen to your what you are trying to tell yourself, 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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