Extra Information - Panic Attacks
Below are three areas that we help with. Please click on the link for more details.
Panic Attacks
A panic attack is a sudden rush of physiological arousal that can occur “out of the blue” or in response to a phobic situation. If you have suffered from panic attacks you know that just thinking about panic attacks can bring it on.
A panic attack is one of the most intensely uncomfortable states human beings are capable of experiencing. Some of the symptoms that can occur with the onset of a panic attack can include tightening of the chest, dizziness, choking, sweating, wanting to run away, fear of going crazy or losing control.
The good news is that if you make some changes in your lifestyle you can learn to cope with panic so that it will no longer have the power to frighten you.
Although volumes can be written about this topic and how to deal with it, we will outline to you what has worked with our clients.
The four step method of dealing with Panic Attacks
Express Feelings
One of the important things we ask a client to do is express their feelings, generally speaking people who suffer from anxiety disorder tend to withhold their feelings. There are several reasons for this:
It could be that the person has a need to be in control, so when feelings have been denied for so long they can seem overwhelming when they start to surface, people can start to experience irrational fears or “coming apart”. These are the same feelings that can occur during a panic attack. So, it could be said that panic itself maybe a signal that suppressed feelings are trying to emerge, what happens is, instead of dealing with the feelings the person panics.
So we encourage the client to talk about their feelings, especially anger, as it is typically the most common feeling to be withheld, because it is frequently not tolerated in childhood or its expression was punished.
Elimination of stimulants
Caffeine
Many of our clients are amazed at how reducing caffeine from their diet will have such a positive effect on their health. Caffeine is one of the most notorious stimulants that can aggravate and trigger panic attacks; caffeine is not just contained in coffee but in tea, cola beverages, chocolate and some over the counter drugs
Nicotine
Nicotine is just as strong as caffeine, we know that a panic attack is a sudden rush of physiological arousal, nicotine stimulates increased physiological arousal, and this makes your heart work harder. In our experience quitting smoking will allow you to feel healthier, but also you become less prone to anxiety.
Salt
Excessive salt stresses the body in two ways. It depletes the body of potassium, this mineral is important to the proper functioning of the nervous system. It raises blood pressure, which puts extra strain on your heart.
Relaxation
Relaxation is so important for everyone and more so if you suffer from panic or anxiety disorder. Relaxations is more than just chilling in front of the TV or having a hot bath, although does help.
When we discuss relaxation with our clients we teach them the different forms of deep relaxation that they can do, a regular daily practice, a state that is completely opposite to how the body reacts under stress. In order for our clients to obtain this state we teach them progressive muscle relaxation, the peaceful scene and various other deep breathing exercise, as well as self hypnosis.
The benefits of deep breathing
Reduction of generalized anxiety
- Preventing stress reaching an optimal state
- Improve concentration
- Increase energy levels
- Increase self confidence
- Reduction of insomnia and fatigue, learning to relax leads to sleep that is deeper and sounder
Exercise
We know that learning to relax is an integral part of a persons routine in order to create calmness within them; likewise exercise is also an important part.
It is proven that regular vigorous exercise has a powerful effect for reducing generalized anxiety and overcoming a predisposition to panic attacks. Regular exercise has direct impact on several physiological factors that underlie anxiety.
- Reduced muscle tension - which is responsible for feelings of being uptight
- Metabolism of excess adrenaline and thyroxin in the blood stream
- A discharge of pent-up frustration, which can aggravate phobic or panic reaction