A panic attack is a sudden increase in anxiety, accompanied by intense physical symptoms.

Often the anxiety seems inappropriate, as at the time there is nothing threatening to trigger the panic attack.

If a symptom is misunderstood, it can escalate the anxiety into feelings of full blown terror.

The ways people experience panic attacks are as varied as we are unique, but certain symptoms are commonly reported.

Understanding the causes of these symptoms is the key to stopping fear.

The autonomic nervous system is in control of whether we feel either relaxed and at ease, or tense and on alert.

During a panic attack, the nervous system swings into high alert, activating the body’s mechanisms to defend against danger.  Here are a few explanations of how the body is primed:

Racing heart beat:

Adrenalin is released into the bloodstream during a panic attack.  This has a direct effect on the heart, increasing the beats per minute.  It is in no way dangerous.

The hypersensitive state that we find ourselves in during a panic attack, however, increases our awareness of any changes in heartbeat and often triggers more panic, therefore more adrenalin, therefore the altered heartbeat is sustained.

The best way to deal with this is to trust that the heart cannot damage itself, and to allow it to return to normal in its own time.

Other sensations may be ‘missing a beat’ or palpitations (a few quicker heartbeats).

Both of these are harmless symptoms during panic attacks, but if you are concerned, visit your doctor for a checkup.

Pins and needles / numbness / tingling:

This can be felt in the face, scalp, arms or legs.  Some people also report the sensation of boiling water running down their back, arms and legs.

These sensations are abnormal nerve impulses and may be caused by the hormones and neurotransmitters which are released into the body during a panic attack.

The sensations can be frightening, but will not do any harm to the body.

By reacting with fear to the sensations, they only get stronger.  They pass in time, as the panic attack subsides.

Difficulty breathing:

During a panic attack you may feel as though you can’t take a deep enough breath or that you’re suffocating.

The more effort you put into trying to get enough air, the worse it seems to get.

The truth is that the adrenalin actually dilates(opens) your bronchi (passageways for air to flow into the lungs).

Due to the fact that there is less resistance to airflow, you may have the sensation of not taking enough air in.

This, coupled with the tightness of the chest and throat muscles, leads to uncomfortable, but totally harmless breathing.

The best way to overcome it, is to not try to control it but rather to allow it to come back to normal by itself.

Your body will never allow itself to suffocate or not take enough air in during a panic attack.

Difficulty swallowing:

When the autonomic nervous system sets our body on high alert, the least important function is eating.

This means that our oesophagus (the pipe we swallow food down) gets narrower as the throat muscles get more tense.

This makes swallowing uncomfortable and sometimes seems impossible.

As soon as the anxiety has decreased, swallowing becomes easier.

Its important not to put too much pressure on ourselves and to trust our bodies.

Dizzyness / feeling faint:

If we happen to hyperventilate (take fast shallow breaths), we decrease the amount of carbon dioxide in our bloodstream.

This creates the symptom of dizziness.

We won’t however pass out, as our blood pressure has not dropped, but rather it has increased.

Nausea and butterflies:

Our abdominal region is rich in autonomic nerve fibres and ganglia.

This is why we feel symptoms of emotion so strongly in this region.  The hormones and neurotransmitters that have been released during a panic attack, cause many sensations in the abdominal area.

As well as this, the muscles in our stomach contract and normal movement of food through the intestines is temporarily stopped.

This is important to allow us to deal with the perceived threat during the panic attack, but returns to normal, unharmed, after the attack.

Feelings of doom and dread:

The event of a panic attack happens to try to protect us.  You may ask ‘Protect me from what?’

There is no real threat to protect us from, yet our body is going through all the motions of a red alert.

The feelings of dread are linked to this perceived yet unreal threat.

The fact that there is no actual threat only makes the feelings worse, as our mind tries desperately to identify its enemy.

What usually happens is that when it can’t find an outer threat, it turns to the inner sensations and blames them for the fear.  This only serves to increase the intensity of the sensations and continue a vicious cycle of panic.

Sweating:

All our sweat glands are stimulated as a reaction to any threat.  Primitive life may have needed us to cool down during battle, or become slippery!

Feeling unreal / spaced out:

This is a feeling of being separate, perhaps watching yourself and your exchanges from a distance.

This may be a defense mechanism, although it feels scary.

Dry mouth:

During a panic attack, our salivary glands secrete mucous.

The watery saliva needed to eat is not necessary until we are relaxed enough to think about having a meal.

This can be very uncomfortable.  It is useful to suck a sweet.

Blurred vision:

Our pupils dilate during a panic attack, creating the symptom of blurring our vision.

This should be a temporary sensation and will improve as the anxiety decreases.

Other symptoms of panic attacks are pain in the back or chest area, blushing, hot flashes, fear of losing control and shaking.

As with the others, each symptom is a harmless sensation in itself.

Now what you might not know is that these are all physical symptoms.

Physical symptoms with physical causes.

And physical causes can managed…or even cured.

I figured out a system for figuring this out.

I’ve put this system online.

If you would like to use it to cure panic attacks, you can have a look at it here.

Explaining the Symptoms of Panic Attacks is a post from: Panic Attack Cure

There seems to be some discussion as to whether or not alcohol and panic attacks are linked.

But in my experience, which unfortunately is vast, excessive alcohol consumption will lead to panic attacks for one or two days afterwards.

Symptoms can present as heart palpitations, sweating palms, pins and needles, disturbing thoughts, insomnia, breathing problems and more.

Sometimes the symptoms can be low grade over a full day, and sometimes they can be more intense but short lived ie a panic attack.

Hundreds of people have reported panic attack symptoms the day after drinking excessive alcohol

If you are experiencing any of these panic attack symptoms when hungover, its important to remember that although they are very uncomfortable, none of these symptoms are life threatening.  Your body is reacting to a threat that doesn’t exist.  Although this causes fear, your body will not damage itself through this reaction.

(Although I do believe that fixing the body is the panic attack cure you are looking for.)

Although the symptoms are frightening, panic attacks are not life threatening

Some of the reasons for the ‘hangover-anxiety’ symptoms that make most sense to me, are low GABA levels, dehydration and low blood sugar.:

GABA is a neurotransmitter which helps us calm down.  It encourages the hormones that create a happy satisfied feeling, and discourages any hormones which make us anxious.

Although drinking a small amount of alcohol stimulates GABA to be secreted, as we continue to drink more and more the levels drop and stay depleted for an extended period. (Holford, P) So in the long run, it causes more anxiety, even though we may drink to try ‘calm our nerves’.

Abnormal neurotransmitter release may be the cause for anxiety symptoms

Our bodies rely on water for all functioning, so when we are dehydrated during a hangover, our organs cannot work optimally, right down to a cellular level.  (Mcdonach,BJ) Apart from how this may effect our neurotransmitters and hormones, it will also place added stress on us, sensitizing us to react abnormally to stimuli.

Dehydration can add stress to our system

The day after binge drinking, we suffer from a low level of blood sugar.  Our brains are dependant on glucose as their source of energy, so any change in the blood glucose level will affect our mental functioning.    A low blood sugar level has been linked to depression, making us more vulnerable to anxiety and panic attacks. (Holford, P)

Low blood sugar can affect your mental state

The first thing I do to avoid a panic attack, is drink three large glasses of water before going to bed.

This helps to ease the dehydration.

The next day, I make sure I eat small snacks often during the day.  This helps normalize the blood sugar level.

Low glycemic load foods are best.  I avoid any caffeine – so no coffee and no caffeinated fizzy drinks.

My tips – water, small snacks and no caffeine!

The obvious remedy to this problem is to stop drinking large amounts of alcohol.

But if you do have a big night, and you experience a panic attack, you need ways to deal with it.

Until recently I have been approaching my panic attacks incorrectly.  I’ve been trying to fight them and worrying that there is something terribly wrong with me, and so making them worse… creating more fear.

Now I’ve learnt that by changing the way I manage the symptoms, I can regain control and decrease the anxiety immediately.

If you think about it, alcohol caused the panic attack symptoms, in other words a physical symptom brought on by a physical source.

So surely a panic attack cure would lie in solving the physical symptoms?

In my research I discovered just why alcohol caused my panic attacks and what I could do to cure that.

I’ve outlined the system I used on this site. You are more than welcome to use it to cure yourself.

References

Holford, P  2007 Optimum Nutrition for the Mind, Piatkus Books Ltd, London

McDonagh, BJ 2001 Panic Away Program, Copyright 2001-2008

Panic Attacks and Alcohol – Are They Linked? is a post from: Panic Attack Cure

You’re aware of your heart pounding in your chest.
You can feel it, and even hear it in your head.
‘Its beating too fast.’
Your chest feels tight and clamped.
You have discomfort between your shoulder blades.
Pins and needles.
Dizziness.
Sweating palms.
You can’t focus.

You think you must be having a heart attack…you go to the cardiologist. The tests come back normal. There’s nothing wrong with your heart. Are you going crazy? But these symptoms are real….You’re not going crazy. You’ve had a panic attack.

Heart palpitations, shortness of breath and a tight chest can make you believe you’re having a heart attack

A panic attack is a normal response to anything life threatening. Your body is trying to make you ready to either fight or flee.   It puts all your body’s systems onto high alert and readiness, which is why you feel all the sensations you do. However, there is no real danger, there is nothing to fight with or flee from. Your body is reacting to a threat that doesn’t exist.

A panic attack can be caused by any increase in stress in your life, whether it is physical, emotional or psychological. The death of a loved one, increased pressure at work, not getting enough sleep… these are just a few of triggers which can initiate a panic attack.

General stress on body and mind can be the cause of panic attacks

As the panic attack hits, your mind may interpret the physical sensations you’re having as dangerous and life threatening, and this increases the fear, therefore increasing the sensations. The fact is you are in no physical danger. It may feel as if you’re having a heart attack, but the palpitations and racing heart are merely part of your body trying to prepare you for battle. Your heart will never damage itself during this process. Even if it feels as though your heart is going too fast and your adrenaline pumping, you’re not in any physical danger.

Your heart will not damage itself during a panic attack

Although it is always a good idea to have a checkup if you are concerned, remember that once you are given a clean bill of health it is time to address the stresses in your life. This is especially true for those who seem unaware of stress and push on regardless.

Dealing with panic attacks is done through learning firstly how to regain psychological control when the attack hits. Educating yourself on how to mentally handle the fear is key. Then all you have to do is practice. Anxiety doesn’t subside when you apply logical arguments. It actually seems to make it worse. There are techniques however which can be used to overcome the panic attacks completely.

Once you have your strength and control back, you’ll be able to work on the other areas of your life which may be contributing to the occurrence of panic attacks. These small changes will help you return to a calm and secure state of mind.

The techniques to overcome panic attacks are amazingly simple and effective

I would recommend The PanicAway Program and The Linden Method.  (see reviews)

Panic Attacks and Heart Attacks – Which Am I Having? is a post from: Panic Attack Cure

‘I’ll be driving without a problem, when suddenly my palms start to sweat and I feel light tingling in my arms.

I start having trouble breathing and my heart is now pounding.

I’m scared.  I try focus on the road, but I can’t concentrate, I can’t drive, I have to get off the road.

Driving is part of my job, but I can’t carry on like this.

I don’t know what to do.’

What you’re describing are panic attacks while driving.

It’s not uncommon, but that doesn’t mean its not terrifying.

Having a panic attack anywhere is scary, but being on the road makes you feel even more vulnerable.

You have the safety of yourself, your passengers and the other drivers on your mind.

Panic attacks while driving are frightening but not dangerous

Remember this – Your panic doesn’t make you dangerous on the road.

It makes you more cautious.

The panic attack will make you feel as though you’re out of control, but you can always pull over and stop the car.

You always have control.

The problem here is not safety, the problem is your fear.  You cannot have this fear limiting your freedom and stopping you fulfilling your duties in life.

Your panic makes you believe you are unsafe

The way to handle this fear is to approach it from a different angle.

To learn how to manage the panic so that you are in control, instead of the panic controlling you… which is what it has been doing up till now.

The way you would normally respond to a problem doesn’t seem to work, it can actually worsen it.

You need to learn the way to work with the panic instead of against it, so that it loses its power over you.

Once you have learnt to manage the attacks, you can look at making small changes to help keep your general stresses at a manageable level.

With your life more balanced, the panic attacks while driving will decrease and you will return to being the confident driver you were before.

Unfortunately, the only way to not worry about it at all is to cure yourself of panic attacks.

Curing panic attacks takes a bit of work, but it is possible.

Apparently on 2% of panic attack sufferers ever manage to get better.

I think that figure is remarkably low.

I managed to cure myself by doing a ton of research.

Eventually I developed a system which allowed me to figure out what was causing these panic attacks.

I’ve written out this system for you to follow if you would like to cure yourself.

Click here to get started.

Panic Attacks While Driving – Are You Safe? is a post from: Panic Attack Cure

I used to suffer badly from panic attacks while sleeping.

Just as I was falling asleep I would be ripped awake in a state of panic.

I spent some of the darkest hours of my life trying to mentally calm myself down.

Of course, who in their right mind would ever think this had anything but a physical cause?

For crying out loud! I was sleeping…

Panic attacks while sleeping can make you feel out of control

You’re not going mad.

It’s normal for you to be scared, and its normal for you to feel like you can’t go on with this.

You’re not alone.

There are hundreds of people who suffer from nocturnal panic attacks, and there are hundreds of people who have overcome it.

I’ve been there, and I know.

Even if you can’t feel hopeful, you need to believe that there are logical explanations for the way you are feeling and there are ways of bringing yourself back to a calm and restful state of mind and body.

Although the sensations are terrifying, you are not in danger

What you need is a different way to approach the problem.

Although the symptoms of the attacks are the result of chemical reactions inside your body, the process is fueled by  the mismanagement of the fear.

This is not your fault, as fear does not respond to our usual logical way of dealing with problems.

In fact it only gets worse.

But here’s the problem with the current way of thinking.

You were asleep?

Why on earth would you have this reaction while you are asleep.

The only explanation I have is that panic attacks are caused by physical problems, not mental ones.

So I approached it from a physical point of view.

The solution was so simple…

If you struggle with panic attacks at night, I want you to try something.

It’s ridiculously easy but just try it and see for yourself.

Just before you go to sleep eat a tablespoon of almond butter.

That’s it…

If you wake up with a panic attack during the night, have another tablespoon.

If you can’t get the butter, just try eating about 10 almonds.

If you like the idea of being able to cure panic attacks by solving physical problems, you can read about the process I used to cure myself by clicking on the link.

Panic Attacks While Sleeping – Dangerous or Just Frightening? is a post from: Panic Attack Cure