| A panic attack occurs when your body produces too much adrenaline, which is the natural chemical your body creates to protect you in fight or flight situations. If there is real danger and you have to escape your surroundings, the adrenaline will come in handy to give you the extra strength or speed you need to survive.
The panic attacks that drive you bonkers are triggered emotionally or physically and occur in the face of no visible threat, such when your boss walks into the room or you are out shopping with your girlfriends.
Since you are not fleeing or protecting yourself, the adrenaline has nowhere to go, and as it surges through your system it produces unpleasant symptoms, such as:
fear, bewilderment, disorientation, heightened perception (too loud, too light), overwhelming feelings of gloom or sadness, irritability, dizziness, sweating, heart palpitations, tight chest, tingling in the hands and feet, inability to think of the right words, or fainting.
Numerous things can trigger a panic attack, from unconscious psychological links that dip back into childhood, all the way to your current diet and eating habits, blood sugar levels, allergies, jet lag and low blood pressure.
In the era of multiple doctors, psychologists, internists, GPs, and patients who give doctors less than complete information, it is easy to misdiagnose and mis-treat a panic attack.
Shirley Trickett, author of the book “PanicAttacks” and anxiety management coach, personally suffered from panic attacks and then compiled numerous studies and self-help answers from medical journals and files, scientific publications and empirical wisdom.
Here are some of her simple solutions that you can apply so that you do not miss out on that next shopping spree:
• Medication, particularly antidepressants, can be very useful in treating anxiety disorders, and is often used in combination with other forms of therapy, such as cognitive behavioural therapy.
• Do not make any changes in your medication without your doctor’s approval.
• When you visit the doctor, come prepared to discuss your current health, medication history and list of symptoms.
• Keep a daily “health journal” that includes how you feel today, your sleep patterns, stress levels, any physical, mental or emotional symptoms you might have. Include a list of all over-the-counter medications you are taking, plus vitamins and prescription drugs.
• Do not run your body to the point of exhaustion. When you are fatigued, your nervous system is overwhelmed and extra sensitive. If you are too hard on your nervous system, your adrenaline levels rise, changing your brain chemistry.
• Practice breathing exercises. The most simple and beneficial exercises to circulate the oxygen in your brain is: Short In (2-3 seconds) and Long Out (4-6 seconds). Over-breathing, hyperventilating or holding your breath can all lead to panic attacks.
• Dramatic drops in blood sugar levels cause a flood of adrenaline to rush through your system, creating problems like dull headaches, eye twitching, sugar cravings, low energy, lapses in concentration, and anxiety. Avoid fast sugars like pies, cakes, biscuits and soft drinks that break down too quickly in the bloodstream, and instead eat more raw fruit and vegetables which break down slowly in the digestive system and regulate glucose levels.
• Eat regularly. Do not skip meals. Do not smoke or have caffeine without having some food in your system.
• Get to know everything there is to know about your disorder, understand why and how the symptoms occur. More symptoms and solutions can be found by visiting www.anxietypanic.com.
• Practice meditations so you can relax your mind and body on cue.
• Most specialists recommend a combination of cognitive and behavioural therapies for panic disorder. Cognitive therapy can help you uncover how your fears are being created, learn ways of dealing with them and teach you to regain control of your fears and thoughts.
• Find a therapist who can help you deal with your anxiety disorder.
Angela Brown is a highly sought-after speaker and seminar leader, and can be reached at Angela@WordsofWellness.com
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