Symptoms of a Panic Attack

How to Control Panic Attacks?

How to Control Panic Attacks and anxiety panic attack help
How to Control Panic Attacks and anxiety panic attack help

If you suffer from stress or chronic stress anxiety or panic attacks, I already know what you want. You want to get your old carefree self back, to live as you did years ago.

I personally have worked with clients that deal with anxiety and high stress and come see me for relief. Sometimes a massage can be all someone needed, but for others that fear and anxiety still remained.

So, I created Unwind Therapies to be a resource to those I can’t help with my massage services. Someplace you can come and feel like you can take back your life.

When you have high levels of anxiety or stress panic attacks occur. You might think you’re losing control, having a heart attack or even dying. Panic attacks are a terrifying thing but you should know they are also for the most part physically harmless.

What makes most people feel trapped or controlled by anxiety is the fear of fear. The fear of what anxiety and panic attack might do to you. You start asking yourself what-if questions which causes your fear and anxiety to spiral out of control.

Let me help you dispel a little of your fear of fear and hopefully get you to walk knowing you can have total control. Most importantly have some faith, trust in yourself, it is very much key to reducing anxiety and panic attacks.

Panic Away by Barry McDonagh is such a good resource for anyone that suffers from panic attacks. He has helped over 80,000 people worldwide, definitely worth a look.

Recognizing a Panic Attack

Managing anxiety and panic attacks are always possible without medication and below I have some advice you can use for just that. But I also want you to be safe and careful not to confuse another serious illness, for instance like a heart attack. Here are signs of a panic attack and panic disorder symptoms.

What Are the Symptoms or Signs of Panic Attacks?

  • Nausea
  • Hot/Cold Flashes
  • Sweating
  • Numbness or Tingling – especially around the hands and feet
  • Dizziness
  • Heart Palpitation
  • Hyperventilating

if you are experiencing these symptoms check-in with your doctor. Make sure there are no underlying problems and that you are truly experiencing a panic attack.

Myths of Anxiety and Panic Attacks

To help you dispel this fear lets go over some myths that surround anxiety and panic attacks. I would love for you to keep these in mind when you feel a sudden rise in anxiety.

Myth #1:

Anxiety or panic attacks are something to be ashamed of or something that makes you weak

In fact, the majority of the population will experience at least one panic attack during their lifetimes, meaning you are not alone. The best way to overcome something is by acknowledging it and talking about it, “words cause actions and actions create change”. Let’s work towards that change.

Myth #2:

Panic attacks are dangerous to you and your body

Having a panic attack can be an extremely scary experience, but you shouldn’t have any fear of hurting yourself. Usually, an attack will peak within a few minutes and then subside over time. If you feel your anxiety suddenly rising try saying…

thank you for looking after me anxiety, but I’m perfectly ok right now, you can go

If you are experiencing a panic attack for the first time always check in first with your primary care physician or call 911. I tell all my clients that if they are having symptoms, above all, to reach out to their doctor first before seeing me. I would even go as far as to deny the service for the day if someone didn’t take my advice.

Myth #3:

The only way to treat anxiety is to be on medication or that anxiety is something you will just have to deal with forever

Good news, with a few lifestyle changes you can turn around that anxiety and fear. For example, certain lifestyle changes such as limiting caffeine and sticking to a daily exercise plan can decrease symptoms.

Be Confident

Beating panic attacks involves a change in the way you handle and manage stress and anxiety, this includes the way you think and feel about panic attacks.

Be confident that you can change your anxiety around, acknowledge the anxiety, however, don’t let it control you. Know that Its a way of keeping you safe from harm.

For that reason make it your friend, not your enemy. It’s like fighting a current, the best way to come out unscathed is by going with the flow until an opportunity arises where you can get back to safety.

Lifestyle Changes & Plans for Panic Attacks

Like I said earlier lifestyle changes can have an amazing impact on anxiety and panic attacks. I speak a lot about lifestyle changes; they benefit both the mind and body tremendously.

  • Having a Bedtime – Make sure you are sleeping enough and consistently. Yoga can be great for creating a nightly routine.
  • Don’t skip meals – Skipping a meal can lower your blood sugar levels and make you feel worse.
  • Avoid caffeine – Caffeine excites your nervous system, which is whats active during a panic attack.
  • Get a plan and stick to it – Facing your fears is challenging, but having a treatment plan will help you get back some freedom. Panic attacks are never planned, but you should always have a plan B and C. Try keeping someone close to you on speed dial, they will help you get through it.
  • Teach those around you what to do – Panic attacks are not just scary for the ones having them, but also to the loved ones around. Giving them rules to follow can give you more control over the attack. Tell them to give you breathing cues, help you reminisce funny moment, hold your hand and be a shoulder to lean on.
  • Get your body moving – The last thing I know you want to do is exercise while anxious. But exercise is proven to reduce stress, raise endorphins and serotonin levels, meaning better sleep and a happier self.
  • Get some beauty sleep – The importance of sleep in non-negotiable, even more so for those who suffer from anxiety and panic. That’s why I created this list of 10 super simple ways to get a better sleep when suffering from anxiety!
  • Relax those shoulders – I massage shoulders all the time, I know how much tension everyone holds there. Take a few deep breathes and try to bring awareness to those shoulders, then relax them. The best way to do so is by bringing them up to your ear and then completely letting go.
  • Write everything down – I highly encourage that you commit to a journal. Sometimes writing how we feel, life goals, and causes to your anxiety can have a drastic effect. One day as you write, you will begin to understand yourself, this is where the change happens and you start to take back control.
  • Keeping a palm-sized trinket with you at all times – Try to carry around an object at all times, something small and lightweight. Notice the colors, patterns, shape, size, and even the texture of your trinket. Say everything you notice about that object to yourself or out loud during high anxiety moments or panic attacks.
  • Meditate or Pray – Being able to be at peace with yourself is important to the process. I recommend everyone do these practices even if you don’t suffer anxiety and panic attacks, the benefits are worth the effort.
  • Use Supplements – Now this is the last resort and a way to help you during tough times. But always make sure to check in with a doctor first before using any supplements. We recommend using the Goodbye Stress Gummies, they are one of our favorites in terms of supplements.

Looking for more ideas? Here are 170+ Self Care ideas that help turn your lifestyle around.

It is important to gain knowledge about panic attacks and understand them to prevent future symptoms or attacks. As you come to recognize your own symptoms of a panic attack and start treatment that’s right for you, you can hope to end panic attacks.

Again check out Panic Away, one of the best resources for ending panic attacks. Don’t let this one slip away, and add it to your anxiety management toolkit.

Check It Out

Additional Resources

Always try to keep learning and trying new ways to manage your anxiety, every individual is different and so are that person stressors. So while some things may work for one set of people, those same things might not do so well for others. The resources below are here to give you that extra helping hand, don’t ever be afraid to reach out.

The Anxiety and Depression Association of America

The Mighty – Connect With Other About Panic Disorders