What is a panic attack
Panic attacks occur when adrenaline is released into the bloodstream. This occurs when a message is sent to the adrenal glands. This message is one of fear, real or imagined.
Your adrenal glands are the size of a pea and sit atop the kidneys. Filled with adrenaline they are just waiting for the signal to release it. When it is released it gives you heightened abilities to deal with the danger at hand. The physical response that occurs can be misinterpreted by people as a heart attack or some other serious health problem. This misinterpretation could lead to someone continuing the cycle of fear that initiated the adrenaline response.
Affects on the body
As adrenaline is released it causes the heart to increase the amount of blood it pumps. This extra blood then goes into the major muscles of the arms, and legs, thereby making you able to run faster and increasing arm strength. Additionally, extra blood gets pumped to the brain so you have heightened senses, allowing you to respond quicker.
This whole process of signal release to the time your muscles are pumped full of extra blood takes a total of three minutes. During this time you will notice an increase in heart rate while it pumps the extra blood throughout the body. This condition will continue for as long as your adrenal glands are told there’s an emergency, once they stop getting it they will hold the adrenaline instead of releasing it to the body.
Stop a panic in just three minutes
Since it takes three minutes for you adrenal glands to fill the body full of the extra blood, you can stop the entire process in the same amount of time. If you catch the process beginning to start you only need to follow these steps for three minutes and it will stop.
Its this simple to stop
The simple truth is that all you need to do in order to stop the adrenal response is to stop the fear, or emergency message that is being sent from the brain. If you use these four simple steps then the adrenal response you experience will only last one cycle, three minutes. The more you memorize and understand how this works you will never have to experience panic attacks again.
Four steps to stop panic attacks
Relax
Stop negative thoughts
Use positive affirmations
Accept the feelings
1. Start by taking slow breaths. Deep, slow, and complete breaths relax the body, this is necessary in reversing the adrenaline release. You can help this process by remembering it is just a panic attack and no real threat exists to cause this fear.
2. Stopping the thoughts you are having is the next step. In this step yell the word stop as loud as you can inside your head. This will interrupt the message from your brain causing the adrenaline response. This will also help to break the thoughts that are continuing the adrenal response by getting rid of thoughts that you are going to die, the world is ending, and similar thoughts.
3. Now that you have interrupted your thoughts its time to replace it with a positive thought. Choose something positive that addresses the previous negative thought. Make sure it is as strong as the negative thought, stronger in nature if possible.
Examples could be things like:
My heart is fine, its just my fear that is making it beat faster.
I walk this way every day, or night, going to and from work. The footsteps I hear is just another person going home as well.
NO! I do not want to feel this way, I am fine just the way I am.
Rather than trying to make up an affirmation in the middle of an attack, brainstorm some ideas before hand. Get a piece of paper out and write down as many positive statements about the things that normally cause an attack for you.
If there IS a real physical danger during your day then its suggested that you make some new choices regarding it. Whether its change careers, go different ways to work, get new friends, etc. Make the choice that will improve your health and reduce the chance of danger in the future.
4. Listen to your feelings here. Accept the feelings you have, they are trying to tell you something.
Panic attacks are normally caused by a feeling of fear. Identifying it and the reason you are feeling it are great ways to reduce it in the future.
Regardless of the cause take precautions for later. Get a check up to ensure your heart is working fine. Walk only in areas that are well lit. Be aware of the surroundings and make sure you take note of people. Walk with your head up and be proud of yourself. You are a warrior that survived some truly traumatic experiences and lived to tell about them. These precautions will help you stay safe. When you do need to use an affirmation you will be able to assure yourself even more so with these precautions in place.
Cause of the fear
Fear is a positive emotion that we all have. It is meant to let you know that something is threatening your well being and life. We rarely ever experience an event that actually is life threatening, usually we experience psychological threats.
As stated earlier, fear is the cause of anxiety and panic attacks. What is the cause of the fear though? I believe it to be beliefs within your own mind. Those beliefs then are substantiated by experiences which the body then becomes afraid and you have a panic attack.
Answer a few questions for yourself here:
Are you competent?
Are you responsible?
Are you dependable?
Can you take care of yourself?
Can you provide for yourself?
Are you a good person?
Are you good enough as you are?
Is there something wrong with you?
If you answered negatively to these questions then you have some serious negative beliefs about yourself that you need to clear up. These beliefs are the source of your panic attacks. As you have attacks, you then fear to have another one and use those events as evidence that you aren’t good enough, can’t take care of yourself, etc.
For a more in depth look at how to change your beliefs take a look at this article. How To Change Your Life, Know Who You Are, And Stop Emotional pain