What is a Panic Attack?You are driving across town, and get caught at a red light for a few minutes. As you sit there, you begin feeling a bit strange. Suddenly, your heart rate increases, a cold sweat starts on your forehead, and you feel faint. You can compare
initial feelings with type of instant nervousness you get when you receive terrible news about a loved dying or having an accident. Your mind races to calm yourself down and relax, but you have lost faith in yourself. You continue to try and regain control by looking at light and hoping it turns green. It has only been seconds, but it feels like half an hour. You begin to think of last time this happened. You begin to have trouble breathing, pulling in quick short breaths. Your hands and feet go numb and are cold. Your stomach hurts and your lungs have a sharp pain. Your chest is tight and feels like a sledge hammer is banging on your chest cavity. Your vision becomes blurry, and you can’t concentrate on an image too long or you know you will faint. You begin to wonder what will happen if you have a heart attack, or pass out in middle of traffic. Humiliation starts to set in. You begin to worry about passing out and what people will think or do. This causes more panic. You have to get out of here, right now! Finally, light turns green, and slowly car in front of you pulls ahead and you go through light. You immediately feel better, and symptoms decrease. A few blocks ahead however, is another light. You begin making calculations in your head to see if you will make next light green. As you get closer to light, you anticipate worse. You will get stuck here as well. Sure enough, light turns red before you have a chance to zoom through. That idiot in front of you could have gone on yellow, and then you would be okay! Now panic process begins again.
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A panic attack causes a very fast reaction within human body. The attack alters functions of many organs such as brain, heart, lungs, bladder, kidneys, eyes, muscles, and others. When our brain released adrenaline, we start to experience a sudden rush of blood. Our heart begins pumping harder and harder. The blood flow is increased throughout our bodies. During this time, our respiration increases and we began breathing faster and faster. This is only beginning of a panic attack.
Breathing Techniques:
Before you can control your panic attacks, you must be able to remain somewhat calm during a panic attack. I know what you're thinking, "How am I supposed to remain calm during a panic attack?". Well, it is not easy. However, at first onset of panic symptoms, you need to start monitoring your breathing. You will probably begin taking quick short breaths as soon as you get panic feelings. You will start to breathe from your upper chest instead of your diaphragm. The best way to get a handle on your panic is to take slow deep breaths and reassure yourself with each one. I use a little trick of inhaling and saying to myself "Peace" with each inhalation. I make sure breath is deep enough that my stomach is pushed out. I hold breath for three seconds and then exhale all of it while saying "Relax". It is important to exhale all of air in order to keep balance between oxygen and carbon dioxide in body. It will be hard at first to do this. You first instinct will be to take quick breaths because you think you are having a hard time breathing. However, if you continue to take quick breaths, you begin to hyperventilate and that will only make things worse. Just tell yourself you will be okay and slow your breathing down immediately when you feel panic coming. At this point, don't worry if you feel faint or have a hard time concentrating. You concern at this moment is you're breathing. You will notice how much quicker you regain control when you practice this method. Your panic may dissipate for a few moments and return, but just start over again as soon as you notice your breathing increasing. I have found that more you catch panic, less it will show up. I use this technique everyday when I eat lunch out. Yes, it is hard and difficult. At first I had a very tough time not "running away". However, I would just concentrate on my breathing and catch all my negative thoughts and replace them with positive statements such as ones listed below. I notice that with each passing day it is easier and easier to eat in a restaurant when I am confident I can catch my panic before it becomes a full blown attack. I feel ability to slow your body down by breathing "deep" is first line of defense in a panic situation. I know it has stopped my panic from becoming a full blown attack hundreds of times.
