What exactly is panic attacks?
Panic is an emotional response to a threat (whether real or imagined) that’ designed to keep us out of danger. It’s similar to fear and has a lot to do with our limiting belief systems and subconscious programming. Panic is a result of fear, which keeps you stuck in the comfort zone and away from reaching you from your goals and dreams.
What causes you to panic?
Panic can be caused by a number of different things including genetics, personality types (perfectionists, “control freaks,” or individuals with a low self-esteem seem to be more prone to panic), cognitions (or certain thinking patterns), substance abuse, physical health conditions (such as asthma or hypertension), ongoing stressful life circumstances (i.e. divorce, trauma, abuse, work stress, pregnancy, or the loss of a loved one), or physical and mental health conditions (such as chemical or hormonal imbalances). And the level to which each individual experiences panic attacks will differ based on all of these factors.
Overcoming your panic is possible; it just requires the right guidance and the commitment to getting better. While this article will help you with the guidance, it’s up to you to decide to commit to your mental health and well-being.
I like to highlight the difference between being interested in something, versus being committed. If you are merely interested in overcoming your panic attacks, there’s a good chance you’ll come up with excuses as to why you can’t, or why you won’t improve when taking the steps toward healing seems
difficult. However, when you’re committed you will do everything in your power to get better, no matter what it takes.
So are you interested or are you committed? In order to stay committed to the process, it’s important to know your why—or your reason—for wanting to get better.
Why do you want to get better?
The deeper and more meaningful your reason, the more likely you are to stick to the process of recovery. So if you’re committed, and you’re ready to say “goodbye” to panic.
Accept panic rather than running from it.
Learning to turn your “fears into friends” by being welcoming towards them does just that! In psychology, there’s a term known as “cognitive reappraisal,” or paradoxical intention, that requires reinterpreting the meaning of a stimulus in order to alter the experience of it. When you attempt to push panic away, you are telling yourself it is an unwanted, undesirable thing, and your experience of it is unpleasant. If you can learn to welcome panic, your perception of it will be changed, and your experience will be improved.
DO PANIC THOUGHTS SOMETIMES WORK YOU INTO A DEPRESSION?
What about the panic, worry, fear attacks that keep you from enjoying your life to the fullest?
You need to look no further for a solution to your anxiety, panic related issues. In this ultimate guide to reducing panic, worry, anxiety, I’ll share with you a few of the top, research-proven techniques for eliminating anxiety by reducing your panic, worry and stress, enhancing your peace of mind,
and optimizing your mental, emotional feeling and physical environments to create lasting change. Hopefully you reduce your panic, worry, or anxiety. Maybe even kick it to the curb for good.
Your Brain – on Panic Attacks
You just need to relax, and know it’s all in your head.
Stress unmanaged becomes panic; and when panic is unmanaged, it reaches its peak and becomes full-blown panic attacks.
Symptoms of panic can include nausea, shortness of breath, hyperventilation, feelings of choking, chest pain, heart palpitations or a racing heart, trembling, shaking, sweating, fear of dying, losing control, or going crazy. Panic can be caused by prolonged periods of stress, due to radical life changes (such as the loss of a job or loved one), major life transitions (such as moving,
graduating, getting married, getting divorced, or entering the workplace), trauma (abuse or accidents), or physical reasons (such as exhaustion or malnourishment).
Sometimes there are physical causes responsible for triggering feelings of panic such as mitral valve prolapse (a minor cardiac problem that occurs when one of the heart’s valves doesn’t close correctly), hyperthyroidism (an overactive thyroid gland), hypoglycemia (caused by low blood sugar),
stimulant use (such as amphetamines, cocaine, and caffeine), or medication withdrawal—none of which are fatal, but can contribute to feelings of panic nonetheless.
Remind yourself that panic is harmless
In Chinese, there’s a word “zhi lao hu,” which means “paper tiger.” It refers to something that seems threatening . . . but is harmless. This phrase is the perfect analogy to how you should view panic: Frightening to experience, but actually quite harmless. While you can’t guarantee reading this article will get rid of your panic completely, I can promise that the tips will help you navigate through panic attacks with much greater ease and hopefully, help you get to the point where the thought of experiencing a panic attack no longer frightens you.
So much of your panic is fueled by the fearful thoughts associated with the anticipation of experiencing another attack. Remember: “The act of resisting something is the act of granting it life
The more you resist, the more you make it real. Whatever it is you are resisting.”
Practice living in the present.
When you find yourself constantly spacing out or distracted from the current moment because you’re too busy worrying, and panic, your problem is that you’re not practicing being present.
You’re practicing being off somewhere in the future; and when you worry about the future, it only creates more anxiety and panic. As Lao Tzu wisely stated, “If you are depressed you are living in the past. If you panic you are living in the future. If you are at peace you are living in the present.”
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