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 emergency situations. This emergency response causes physical symptoms that many people misdiagnose as a heart attack or other dangerous physical condition. Misinterpreting these symptoms can cause the fear response to linger.
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 do the extraordinary. Extra blood also goes into your brain to give you heightened abilities 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 those three minutes you experience your heart pumping hard and extra blood flowing throughout your body. As long as your adrenal glands keep getting an emergency message, they continue to create and release additional adrenaline. Once your brain ceases the emergency signal, your adrenal glands hold 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 these several minutes. Ending a panic attack is very simple. All you need to do is prevent the emergency signal 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 have a panic attack again.
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 using slow, deep, complete breaths. Be still and calm yourself 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 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 cycle repeating the same catastrophic thoughts over and over in their head. Interrupting this unceasing loop gives you the opportunity to change the frightening 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. Choose 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 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 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.” Come up with 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 caused by the emotion of fear or some variation of fear. Recognize the emotion you are feeling and find 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 one of the most common causes of fear and panic. If you are afraid of footsteps behind you on the street it’s reasonable to be afraid that something could happen to you.
In all of these cases take reasonable precautions. Have a regular physical so that you know that you have a healthy heart. Don’t walk in dark situations 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 physical recently and that your heart is fine, you can reassure yourself that it’s okay to be afraid, 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.
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