How to Get Over a Panic Attack and Anxiety

A panic attack is defined as sudden, discrete periods of intense anxiety, fear and mental uneasiness that are associated with a variety of physical symptoms. They are like:

-Palpitations
-Intense sweating
-Trembling or shaking
-Breathing difficulty along with chest pain
-Feeling of increase of body temperature
-Nausea & abdominal cramps
-Increase in pulse rate
-Fear of "impending doom"
-Chills or hot flushes

The onset of these symptoms is definitely sudden; developing with ten minutes. It usually goes off within an hour. There may or may not be any triggering cause. Frequency of panic attack may vary ranging from once in a week to repeated attacks after prolong well-being.

Acute panic attack may affect different people differently. Those who suffered from the attack for several times in the past may wane off the period without any obvious outbursts. But the first time sufferer may even call Emergency assuming that they are having heart attack. If these symptoms are not recognized and treated early, the poor fellow may take drastic steps even up to suicide.

If anyone feeling the symptoms of intense panic or anxiety, it is a good idea to make an appointment with a doctor to get professional help. A mixture of cognitive behavioral therapy and relaxation techniques are the best way to treat an anxiety disorder.

One should avoid stimulants and drugs that make you more alert. These include coffee, tea, cigarettes, alcohol, cocaine, marijuana etc. Some drugs like ephedrine, amphetamines, anabolic steroids and similar substances. These substances weaken your body's mechanism of self-defense and can often trigger a panic attack. As a whole, you should avoid STRESSORS.

Relaxation technique includes yoga, breathing exercise, and meditation. Give some time, preferably early in the morning, to yourself. Inhale deeply. Hold your breath for five seconds. Then exhale slowly. Repeat this for five times. Think of morning walk for at least 45 minutes. Join yoga class. Or you may find other procedures in the web. Another definite stress reducing technique is meditation. Regular meditation lightens your mood.

If you are sure that you are having a panic attack, tell yourself
1. You are having only a panic attack and that's it.
2. Tell yourself you are not going to have a heart attack and you are not going to die. The tightness in your chest, sweating, difficulty in breathing and the pounding heart are mere symptoms of an adrenaline overload.

These two simple techniques can control the deleterious effect of panic attack.

Some panic attack sufferers recommend breathing into a paper bag as an effective short-term treatment of an acute panic attack. However as there are some

instances of fatality doing the same, it is now strongly recommended that one should not practice this.
Other remedy is medication. Doctors prescribe variety of anti anxiety drugs. These include Alprazolam, Lorazepam, Clonazepam etc. The long time sufferers have to take SSRIs ( Serotonin Reuptake Inhibitors). One should take this medication on a long-term basis.