Have you ever been in a crowd of people when suddenly your heart starts to race and your breathing quickens? Then without warning, you find yourself unable to catch your breath, you break out into a sweat, and become lightheaded and dizzy. This is known as a panic attack and is usually manifested by shortness of breath that causes us to hyperventilate. When we hyperventilate, we exhale more carbon dioxide than we generate, thus decreasing the levels of carbon dioxide in our body. When this occurs we feel lightheaded and dizzy. Over 90 million people around the world suffer from this malady. So you are not alone.

A panic attack is a stress related disorder coming from extreme anxiety and fear. People who have this mental health illness may fear that they are having a heart attack because the symptoms are similar. In addition to these signs, you may tremble, have chills, hot flashes, feel nauseous, have cramps, have tingling or numbness in your hands, feel as if you are  choking, and/or feel like you have left your body.  As you can well imagine,  this sickness can hold you hostage and destroy your life.

You may ask yourself why is this happening? Sometimes a panic attack arises for no apparent reason, but most of the time there are underlying psychological issues that need to be dealt with. Studies have shown that most people who have this illness are very uncomfortable in social situations, have suffered a childhood trauma such as abuse, are perfectionists, or merely worry about everything.

There is help out there for those of you who suffer from this debilitating syndrome. If it is severe, you should consult with your physician to make sure you are not having heart problems. Once physical illness is ruled out you may want to consult with a counselor or psychotherapist who will help you get to the root of your problems. Your mental health counselor may suggest prescription medication to help alleviate the symptoms as well as therapy. Alternative, natural remedies may also be effective.

Cognitive and Behavior Therapy

Cognitive therapy deals with the mental processes of perception, memory, judgment, and reasoning. It is quite helpful because it works on changing the underlying thought patterns that are causing your panic attacks. It is important for you to learn how to alter your negative ways of thinking so that your anxiety and fear subsides. Once you are able to do this, the next step is to actually change your behavior, this is known as behavior therapy. In the comfort of a psychotherapists office, he/she will help you to identify the habits that are causing the attacks and teach you to use positive thoughts to alleviate the symptoms. Perhaps your therapist will suggest that you join a support group where you will relate to others having similar symptoms, as well as those who have been successful in controlling their anxieties.

Here are some relaxation techniques that are effective

Take a bath to help you relax and soothe away your fears. Mix 2 tsp of jasmine oil with 5 tbsp of heavy cream. Put this blend into your bath water and submerge yourself for about 20-25 minutes. Jasmine warms you up while helping you to feel more in balance. Lavender and Rose oils are also good for stress and anxiety.  

You may be able to prevent hyperventilating by consciously breathing slowly and deeply as soon as you feel the symptoms coming on. Inhale into your diaphragm and hold your breath for three seconds and exhale.  Your exhale should be slower than your inhale. While doing this, try to visualize yourself breathing the fear out of your body.

Biofeedback has been used extensively in treating panic attacks.  Sit comfortably in a chair and move your buttocks to the edge. Make sure that your feet are flat on the ground. Place your arms on your thighs allowing your hands to dangle between your legs without meeting. Next, let your body collapse inward while your head hangs forward and close your eyes. Remember to relax your neck muscles.  Repeat this technique whenever you feel stressed out and anxious.

Yoga is a wonderful way to ease tension, anxiety and fear. The "fire-breathing" pose, a type of hatha yoga is quite helpful. Sit on the floor or a pillow with your legs crossed. Keep your spine straight and raise your arms above your head. Keep your palms together. Close your eyes and become aware of your abdomen. Inhale and exhale rapidly for a few times. Next, let the air out completely. Finally, take a deep breath as you exhale, drop your arms slowly. You may repeat this exercise whenever you need to.

Try Medicinal Teas

As discussed in a previous blog, floral essences are quite useful in soothing away your anxiety.

• Rescue remedy is a floral essence that is used for emergencies, traumas and panic attacks.
• Aspen and Cherry-plum essences help you to become more confident.

 

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