We all have heard of panic attacks and we have all heard the silly saying stop breathe count to three, but does this work.
Anxiety and Panic: Gaining Control Over How You're Feeling -- familydoctor.org will discuss what is a panic attack, the symptoms and how to control these nasty little buggers.
Panic attack symptoms
Feeling like you're going to choke
Chest pressure or chest pain
Pounding heart
Racing pulse
Dizziness or lightheadedness
Shortness of breath or tightness in the throat
Sweating
Trembling or shaking
Nausea
Tingling or numbness in the hands or feet
Hot flashes or chills
Sense of unreality or dreamlike sensations
Extreme fear of losing control, doing something embarrassing, going "crazy" or dying
Can anxiety disorders be treated?
Yes. Talk to your family doctor if you think you have an anxiety disorder. He or she can help you form a plan to develop skills to cope with your anxiety. Your doctor may also suggest counseling and prescribe medicine if needed. The following are some tips on coping with anxiety:
Control your worry. Pick a place and time to do your worrying. Make it the same place and time every day. Spend 30 minutes thinking about your concerns and what you can do about them. Try not to dwell on what "might" happen. Focus more on what's really happening. Then let go of the worry and go on with your day.
Exercise regularly. People who have anxiety often quit exercising. But exercise can give you a sense of well-being and help decrease feelings of anxiety.
Get plenty of sleep.
Avoid alcohol and drug abuse. It may seem that alcohol or drugs relax you. But in the long run they make anxiety worse and cause more problems.
Avoid caffeine. Caffeine is found in coffee, tea, soft drinks and chocolate. Caffeine may increase your sense of anxiety because it stimulates your nervous system. Also avoid over-the-counter diet pills, and cough and cold medicines the contain a decongestant.
Confront the things that have made you anxious in the past. Begin by just picturing yourself confronting these things. By doing this, you can get used to the idea of confronting the things that make you anxious before you actually do it. After you feel more comfortable picturing yourself confronting these things, you can begin to actually face them.
If you feel yourself getting anxious, practice a relaxation technique or focus on a simple task, such as counting backward from 100 to 0.
Although feelings of anxiety are scary, they won't hurt you. Label the level of your fear from 0 to 10 and keep track as it goes up and down. Notice that it doesn't stay at a very high level for more than a few seconds. When the fear comes, accept it. Wait and give it time to pass without running away from it.
Use medicine if it helps. Your doctor may give you medicine to help reduce your anxiety while you learn new ways to respond to the things that make you anxious. Many types of medicine are available. Your doctor will decide which medicine is right for you.
Talk about your anxiety with your doctor. Your doctor can help you make a plan to cope with anxiety. Counseling can help you learn to express your needs and wants so you can feel more in control and hold in less of your anger and anxiety.
The most important thing is to take action. Any action you take will help you gain a sense of control over your anxiety.
Steps to deep breathing
Lie down on a flat surface.
Place one hand on your stomach, just above your navel. Place the other hand on your chest.
Breathe in slowly and try to make your stomach rise a little.
Hold your breath for a second.
Breathe out slowly and let your stomach go back down.
Learn ways to relax. These may include muscle relaxation, yoga, or deep breathing (see box to the right).
Muscle relaxation is simple.
Start by choosing a muscle and holding it tight for a few seconds. Then relax the muscle. Do this with all of your muscles. Try starting with your feet muscles and working your way up your body.
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