When we starts finding information about our problems, we get a lots and lots of info. There are lots of it and often we get tired of reading and and leave on half way. Often, we see the length of the contents and we leave that site or you can say we just ignore it. You are not alone in this case, I am also there. I always love to read the point wise part. And most often I ignore the big big description.
But panic attack is a huge one and it really bother many of us in our daily life and we need to find a way.
Need info, need a path, need a road which can help us clear this specific “panic ” button from our way.
So, today I will be trying to give you some information on it and in a best possible way.
Understand the Anatomy of Panic Attack
You know, the best possible way to wipe our any difficulty is to understand why are we facing our difficulty, why our body is facing this barrier. Similarly, when you understand- what anxiety attacks are; what causes them; how the body responds – the physiological and emotional changes that can occur and why; the many stages of the stress response; and how stress affects the body. Let’s not make anxiety attacks mysteries that have the potential to scare you.
The more knowledge you gather, the more you will be able to defeat it. Becoming unafraid of anxiety attacks, is the surest way to stop them.
Do you ever thought of why evil kings and queens always win at first it’s because they are not afraid of anything and others fails as they were afraid of them and one more important thing is that, they always kept a good knowledge on what they are doing and about their surroundings.
Now, in case of anxiety, our brain plays the role of this evil king or queen. Our brain is well aware of our body functionality and win over us. If we have to defeat it, then we have to be the brave prince or princess of our fairy tale and work more to gather more knowledge about the anxiety and defeat our brain works at that moment and most importantly, make the brain work as we say and calm it down.
And ta..Da .. we win.
Having a complete understanding of anxiety attacks is the surest way to end a struggle with them. Knowledge is power. This knowledge will set you free from panic…for good!
Knowing what’s really going on, can help you calm the storm during a panic attack. We have this mechanism inside us and could use it, listen a bit more carefully and have just a little more strength to ensure survival in this crisis situation.
Panic causes tunnel vision. Calm acceptance of danger allows us to more easily assess the situation and see the options.
Stop scaring yourself
You know we often scare ourselves and that’s what from the anxiety takes birth. Fear is the most common reason why anxiety attacks occur and persist. Refusing to scare yourself removes the main reason of anxiety attacks. This is the second most powerful weapon to defeat your anxiety attack.
Now know, each and every one of us have a fear but try to face it. Don’t give your fear an image of a monster which can’t be defeated. Make yourself strong. Let’s think that it’s just a halloween party soon it will be over. It’s just a halloween costume.
Always remember, the thing that scare you off is….itself the coward one. Take the case of snake, snake bite and it scares us but it bites basically it is a very fragile animal. To protect itself, it bites us. It’s basically scared of us.
Always keep in mind that unless and until you cross the river you would never know what’s on the other side. So, cross your fear boldly and find a new you…A new you waiting on the other side of your fear.
Overcome your fear and defeat that panic part.
Calm yourself down
Calm yourself down. Don’t give a shot to your panik, it’s what it want and is ready to give you attack. When you starts being afraid, chant in your mind “Calm down, calm down. You can do it.”
Keep believe in yourself and you can win over any situation. So soothen yourself and calm down.
The more you calm yourself down, the faster the anxiety attack will end and the sooner you’ll feel better. Keep in mind that the physiological and emotional changes resulting from a minor stress response last for approximately a few to ten minutes. A high degree stress response can last for twenty to thirty minutes or more. You want to keep yourself calm until the body recovers from the active stress response. This means you may feel the physiological and emotional changes in the meantime, but that they will all end as the body recovers from the active stress response.
So, calming down is another sure way to end, control, and prevent anxiety attacks.
To calm yourself…you can simply shut your eyes…Why, it’s because, 80 percent of sensory stimulation comes in through the eyes, so shutting them every now and then gives your brain a much-needed break. It has been proved that highly sensitive persons do better if they can stay in bed with their eyes closed for nine hours. We don’t have to be sleeping. Just lying in bed with our eyes closed allows for some chill time that we need before being bombarded with stimulation.
One more fact……Did you know that a 10-second hug a day can change biochemical and physiological forces in your body that can lower the risk of heart disease, combat stress, fight fatigue, boost your immune system, and ease depression! You can begin by giving yourself a hug. By squeezing your belly and back at the same time, you are again giving yourself proprioceptive input (letting your body know where you are in space), says Brukner, which can help stabilize you and it will calm you down. Try it……
By any means just cool down , relax your body. You know, relaxing the body shuts off the stress response since the body can’t go in both (arousal/relaxed) directions at the same time. The more relaxed you make your body, the faster the body uses up and expels stress hormones, which will bring an end to the feelings associated with an active stress response.
Relaxing the body also offsets the muscle tension caused by the stress response. Slowly breath in and breath out. This tranquilizing effect counters the effects of the stress response. As you relax diaphragmatic breathe, your body will calm down, which again will end an anxiety attack.
Distracting your attention can prevent anxious thinking. As you prevent anxious thinking you also prevent voluntary anxiety attacks.
There are lots of ways to distract yourself, such as counting, calling a friend, organizing materials on or in your desk, playing a game, reading a book, and so on. Anything that distracts your mind away from anxious thinking will indirectly end stress responses and anxiety attacks. The better you are at distracting yourself, the faster anxiety attacks end.
You might also want to distract yourself with more sensory experiences, such as with cold water, ice, strong tastes, touch, and so on. Strong sensory experiences are more distracting. Anything that takes your mind away from the sensations associated with the active stress response and thinking anxiously will assist in ending anxiety attacks.
Perhaps the simplest way to calm your mind is to distract yourself by focusing on some other thought, interest, or activity that holds and redirects your attention. This idea may sound obvious, but you’d be surprised how often people overlook this option.
Like everything else in life, you can overdo distraction. Vegging, zoning out, or losing yourself in some pleasurable activity can be relaxing and provide some balance to other parts of your life. Too much distraction, however, may not be better. Spending hours watching TV, playing a computer game, or browsing online may be distracting, but you may be missing out on other more rewarding experiences. Go for balance.
It’s healthier to acknowledge and let go of the negative feeling that you’re experiencing. Go for a bike ride or you can listen to your favorite music. You know music occupies your brain fast and help you get distracted from your negative thoughts and protect you from the panic attack.
Do you know, keeping your body’s stress in the healthy range will prevent involuntary anxiety attacks. You will also have more control over your body’s reactions when stress is minimized. Persistently elevated stress is the number one cause of involuntary anxiety attacks.
Be the Scooby doo or the Kung fu panda who easily distract their panic by their favorite thing – the food. O ooooh…. hold on, i am not saying to you all to become a foody and reach the goal of obesity, asking you to distract you by your favourite part or by thinking your beautiful moments of life.
Trust that it will end
No matter how powerful the anxiety attack, it will end. Trust it and help yourself end it quicker. Nevertheless, all anxiety attacks end. It’s only a matter of time. Know that no one experiences unending anxiety attacks even though sometimes it can feel that way. But it’s just the feeling that our brain make us feel and play the game. Riding out the anxiety attack knowing it will end can help you remain calm, which also shuts off the stress response and anxiety attack.
The rainbow is waiting for you, so be strong and fight it back. Believe in the strength of your innerself. It’s much more strong than your panic.
You may not have a friend like Shaggy who always stand with Scooby doo,
So, be your own Superhero or Superheroine.