5 Tips to Stop Panic Attacks
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Mark Madsen
Oct 26, 2014, 12:49:05 PM10/26/14
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Mark Madsen
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Article Title: 5 Tips to Stop Panic Attacks
Author: Mark Madsen
Word Count: 569
Article URL: http://www.isnare.com/?aid=1913441&ca=Self+Help
Format: 64cpl
Contact The Author: http://www.isnare.com/eta.php?aid=1913441
Easy Publish Tool: http://www.isnare.com/html.php?aid=1913441
*********************** ARTICLE START ***********************
Those who have never experienced a panic attack might find it difficult to understand how terrifying experience it is. A full-blown panic attack include the following symptoms:
-Sweating
-Shortness of breath or hyperventilation
-Trembling or shaking
-Choking feeling
-Feeling unreal or detached from your surroundings
-Hot or cold flashes
-Fear of dying, losing control, or going crazy
-Feeling dizzy, light-headed, or faint
-Heart palpitations or a racing heart
-Chest pain or discomfort
-Numbness or tingling sensations
-Nausea or upset stomach
It’s important to know that a panic attack in itself is not dangerous. However, to have anxiety over time can increase the risk of: Heart disease, cancer, stomach disorders, obesity, shrinkage of a certain region of your brain, decreased ability to concentrate, memory problems, irritability, damages interpersonal relationships, respiratory problems, weakening your immune system.
Therefore, if you’re experiencing a panic attack, then you probably want to stop having them. Here are five tips on how to stop having panic attacks:
Tip #1: Try not to avoid places or situations
Some people with panic attacks avoid places and situations because they think it might trigger a panic attack. This behavior can induce another anxiety disorder called agoraphobia. Agoraphobia is characterized by fear for situations where the sufferer perceives an environment as uncomfortable or dangerous. People with agoraphobia often restrict themselves to “safe zones”. This makes them housebound, and sometimes restricted to a particular room in their house.
Tip #2: Recognize overbreathing
It’s important to recognize when and how you overbreathe. Try to catch yourself when you start to breathe more rapidly. You can ask yourself the following questions: Do I breathe too rapidly? Do I breathe too deeply? Do I yawn more than others (excessive yawning may be a sign of hyperventilation)?
Tip #3: Don’t overreact
It’s important not to overreact to your own hyperventilation. When you feel you start to overbreathe, remind yourself that it’s not dangerous, even though it might feel uncomfortable and unpleasant. If you feel that you start to hyperventilate, you can do the slow-breathing technique described below, which will stop symptoms over hyperventilation within a minute or two.
Tip #4: The Slow-Breathing Technique
When you feel the symptoms of hyperventilation, try to do the following exercise:
1. Stop what you are doing and start focusing on your breathing
2. Start breathing in and out through your nose. Do it slowly, in a 6 second cycle. Breath in for three seconds and out for three seconds. While you are doing the 6 second breathing cycle repeat the word “relax” to yourself every time you breathe out. It’s important to breathe using your diaphragm, not your chest.
3. Continue with the slow-breathing exercise until the symptoms of hyperventilation have gone.
Tip #5: Breathe into a paper bag
Another technique is to breath into a paper bag. When you feel you start to overbreathe, try to breathe into a paper bag. Overbreathing will actually lower the carbon dioxide in your blood and that makes you feel worse. Breathing into a paper bag builds up the carbon dioxide in your blood, so you should immediately start feeling better.
*********************** ARTICLE END ***********************
- To distribute your articles go to http://www.isnare.com/distribution.php
- For more free-reprint articles go to http://www.isnare.com
Message delivered directly to members of the group:
publish-the...@googlegroups.com
*****************************************************************
Please consider this free-reprint article written by:
Mark Madsen
*****************************
IMPORTANT - Publication/Reprint Terms
- You have permission to publish this article electronically in free-only publications such as a website or an ezine as long as the bylines are included.
- You are not allowed to use this article for commercial purposes. The article should only be reprinted in a publicly accessible website and not in a members-only commercial site.
- You are not allowed to post/reprint this article in any sites/publications that contains or supports hate, violence, porn and warez or any indecent and illegal sites/publications.
- You are not allowed to use this article in UCE (Unsolicited Commercial Email) or SPAM. This article MUST be distributed in an opt-in email list only.
- If you distribute this article in an ezine or newsletter, we ask that you send a copy of the newsletter or ezine that contains the article to http://www.isnare.com/eta.php?aid=1913441
- If you post this article in a website/forum/blog, ALL links MUST be set to hyperlinks and we ask that you send a copy of the URL where the article is posted to http://www.isnare.com/eta.php?aid=1913441
- We request that you ask permission from the author if you want to publish this article in print.
The role of iSnare.com is only to distribute this article as part of its Article Distribution feature ( http://www.isnare.com/distribution.php ). iSnare.com does NOT own this article, please respect the author's copyright and this publication/reprint terms. If you do not agree to any of these terms, please do not reprint or publish this article.
*****************************
Article Title: 5 Tips to Stop Panic Attacks
Author: Mark Madsen
Word Count: 569
Article URL: http://www.isnare.com/?aid=1913441&ca=Self+Help
Format: 64cpl
Contact The Author: http://www.isnare.com/eta.php?aid=1913441
Easy Publish Tool: http://www.isnare.com/html.php?aid=1913441
*********************** ARTICLE START ***********************
Those who have never experienced a panic attack might find it difficult to understand how terrifying experience it is. A full-blown panic attack include the following symptoms:
-Sweating
-Shortness of breath or hyperventilation
-Trembling or shaking
-Choking feeling
-Feeling unreal or detached from your surroundings
-Hot or cold flashes
-Fear of dying, losing control, or going crazy
-Feeling dizzy, light-headed, or faint
-Heart palpitations or a racing heart
-Chest pain or discomfort
-Numbness or tingling sensations
-Nausea or upset stomach
It’s important to know that a panic attack in itself is not dangerous. However, to have anxiety over time can increase the risk of: Heart disease, cancer, stomach disorders, obesity, shrinkage of a certain region of your brain, decreased ability to concentrate, memory problems, irritability, damages interpersonal relationships, respiratory problems, weakening your immune system.
Therefore, if you’re experiencing a panic attack, then you probably want to stop having them. Here are five tips on how to stop having panic attacks:
Tip #1: Try not to avoid places or situations
Some people with panic attacks avoid places and situations because they think it might trigger a panic attack. This behavior can induce another anxiety disorder called agoraphobia. Agoraphobia is characterized by fear for situations where the sufferer perceives an environment as uncomfortable or dangerous. People with agoraphobia often restrict themselves to “safe zones”. This makes them housebound, and sometimes restricted to a particular room in their house.
Tip #2: Recognize overbreathing
It’s important to recognize when and how you overbreathe. Try to catch yourself when you start to breathe more rapidly. You can ask yourself the following questions: Do I breathe too rapidly? Do I breathe too deeply? Do I yawn more than others (excessive yawning may be a sign of hyperventilation)?
Tip #3: Don’t overreact
It’s important not to overreact to your own hyperventilation. When you feel you start to overbreathe, remind yourself that it’s not dangerous, even though it might feel uncomfortable and unpleasant. If you feel that you start to hyperventilate, you can do the slow-breathing technique described below, which will stop symptoms over hyperventilation within a minute or two.
Tip #4: The Slow-Breathing Technique
When you feel the symptoms of hyperventilation, try to do the following exercise:
1. Stop what you are doing and start focusing on your breathing
2. Start breathing in and out through your nose. Do it slowly, in a 6 second cycle. Breath in for three seconds and out for three seconds. While you are doing the 6 second breathing cycle repeat the word “relax” to yourself every time you breathe out. It’s important to breathe using your diaphragm, not your chest.
3. Continue with the slow-breathing exercise until the symptoms of hyperventilation have gone.
Tip #5: Breathe into a paper bag
Another technique is to breath into a paper bag. When you feel you start to overbreathe, try to breathe into a paper bag. Overbreathing will actually lower the carbon dioxide in your blood and that makes you feel worse. Breathing into a paper bag builds up the carbon dioxide in your blood, so you should immediately start feeling better.
*********************** ARTICLE END ***********************
- To distribute your articles go to http://www.isnare.com/distribution.php
- For more free-reprint articles go to http://www.isnare.com
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