How to get rid of panic attacks on your own forever

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

A panic attack is an abrupt onset of fear of death and unexplained anxiety in an absolutely healthy person. At the same time, no objective reasons or impact on it are observed. Many patients are interested in how to permanently get rid of panic attacks on their own without contacting a specialist.

Causes of seizures

The exact cause of the panic attacks has not yet been identified. Scientists use various research methods to find it, including medications.

There are several scientific hypotheses according to which the causes of panic attacks are divided into 3 main groups:

• physiological;
• psychological;
• biological.

Psychological provoking factors include:

• Negative childhood experiences. Psychological trauma, abuse, emotional coldness of parents or overprotection, conflicting relationships between parents, any types of violence (psychological, sexual and others).
• Character traits. Most often, panic attacks affect women with a hysteroid personality type and hypochondriac men who care too much about their appearance.
• Closure, isolation from society, forced or compulsory;
• Correlation of oneself with the hero of a work, actor, singer, etc.
• Acute stress disorder. For example, divorce, death of a loved one and others.

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It has also been noted that panic attacks can occur in conjunction with some mental or physical health problems. These include:

• heart diseases;
• endocrine system pathology;
• post-traumatic stress disorder;
• depression;
• various phobias;
• mental disorders;
• hormonal tumor (pheochromocytoma).

The reasons for biological origin include:

• hereditary predisposition;
• unstable menstrual cycle;
• the beginning of a sexual life;
• any hormonal changes that occur during puberty, pregnancy, after childbirth, with menopause.

The physical causes of panic attacks are:

• too long exposure to direct sunlight;
• weather changes;
• physical overwork;
• overdose of psychostimulant drugs;
• alcohol abuse.

To learn how to permanently get rid of panic attacks on your own, you must first admit that you have a problem and try to identify the cause of its development.

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Varieties

There are several types of panic attacks, which are classified according to the suspected cause and characteristics of the attack:

• Conditionally situational. In this case, the panic attack is the result of ingestion of a chemical or biological factor. For example, a change in hormonal levels, the use of alcohol or psychotropic drugs, and more.
• Situational. It can happen both during a stressful situation and in anticipation of it.
• Spontaneous. Appears for no specific reason.

Depending on the type of panic attack, the symptoms may disappear immediately after it or persist for some time.

Symptoms

The body reacts differently to a panic attack. Both physiological and psychological symptoms may occur. Physiological - are the result of a sharp release into the bloodstream during an attack of dopamine, norepinephrine and adrenaline. Mental signs are more pronounced.

The physiological signs of a panic attack include:

• increased sweating;
• dry mouth;
• temporary loss of vision and hearing;
• pressure drops;
• convulsions;
• increased urination;
• nausea;
• constipation or diarrhea;
• labored breathing;
• lack of air;
• dyspnea;
• hand tremor;
• slight increase in temperature;
• chills;
• arrhythmia;
• hot flashes or hot flashes.

The psychological symptoms of anxiety attacks are:

• nightmares;
• frequent awakening at night;
• a feeling of unreality of what is happening around;
• clouding of mind;
• loss of the ability to control events and their behavior;
• violation of the perception of reality;
• feeling of a lump in the throat;
• confusion of thinking;
• anxiety;
• fear;
• panic.

Panic attacks can occur 1-2 times a day or several times a month.

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How to help a loved one during an attack

Being close to loved ones during an attack can make the attack much easier. Emotional support and physical contact (hugging, holding hands, etc.) will help a person to shift attention away from their state.

It is very important to speak, but not in formulaic phrases. Start breathing deeply and ask the patient to repeat. This type of breathing helps relieve muscle spasms and focus.

Ways to deal with panic attack on your own

For regular attacks, it is advisable to seek medical attention. Also, psychotherapists have developed techniques for those who do not know what to do with panic attacks in order to quickly relieve an attack.

How to get rid of panic attacks on your own forever:

1. Restore breathing. Make yourself breathe deeply and slowly. This helps to relieve physiological symptoms quickly enough.
2. Recognize your susceptibility to panic attacks. This will help you stay in control during the attack.
3. Close eyes. In this case, a person cuts off the influence of external factors on consciousness.
4. Train mindfulness. This will help to be aware of the short duration of what is happening during the attack.
5. Identify any object from the environment to restore concentration. During an attack, you need to try to concentrate on any closely located object and mentally or aloud begin to describe how it looks, what it is intended for, etc.
6. Learn to relax your muscles. Yoga can help with this, in which there is a "corpse position", which helps a person to learn how to consistently relax all parts of the body.
7. Mentally return to a pleasant place for yourself. During a panic attack, you need to mentally move there and try to remember it in detail, right down to smells.
8. Take a tranquilizer. Medications for mental health problems are prescribed only by a psychotherapist or psychiatrist. It is necessary to drink the medicine immediately after the onset of the attack.
9. Physical exercises. Sport is one of the best ways not only to relieve the condition during an attack, but also to prevent it.
10. Aromatherapy. Breathing in the scent of soothing plants has been shown to help normalize your psychological state and quickly relieve anxiety attacks. One of the best remedies is lavender oil.
11. Read mentally any previously memorized text. It can be a poem or a prayer, the main thing is to comprehend every word while reading.

These methods will not only help relieve an attack, but also tell you how to permanently get rid of panic attacks on your own.

Outcomes

Panic attacks are unexplained attacks of fear of death that have no clear justification. In order to get rid of them permanently, it is recommended to undergo treatment with a psychotherapist or psychiatrist. But sometimes a person can prevent them on their own. Most often, maintaining a healthy lifestyle will help protect against panic attacks.