What are Panic Attacks?  /  Panic Attack v Panic Disorder  / Panic Attacks (Incl While Pregnant) / Foods That Help / How to Stop Panic Attacks before They Start  /  How to Stop Panic Attacks Naturally  /  How to Keep College-Related Stress from Causing a Panic Attack / How to Stop Panic Attacks While on the Road / Tips for Dealing with Panic Disorder in the Workplace / What Should You Do for Someone Who Is Having a Panic Attack?

What Are Panic Attacks and What Causes Them?

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Many of us are familiar with the phrase "panic attack." At the same time, many of us are not entirely sure what they are and what causes them. In the event you're dealing with a panic-related issue, the good news is you're certainly not alone. Panic attacks are probably much more common than people realise.

It isn't unusual for individuals to suffer a one-time panic attack as a result of stress or a stressful situation. Additionally, over six million Americans 18+ experience some type of panic disorder each year and 16% of the UK population deal with a form of anxiety disorder. This means that they suffer from panic attacks on a regular basis. Read on to learn more about these attacks, panic disorder, and what causes each.

 

  • What Is a Panic Attack?

Panic attacks are sudden, intense feelings of fear and anxiety. They can occur at any time, even when a person is otherwise feeling relaxed. They tend to last between 10 and 20 minutes, but the effects can linger for several hours. While panic attacks can be very uncomfortable and lead to emotional complications if they resurface frequently, typically they aren't physically dangerous.

The actual physical effects of a panic attack differ from person to person and even from case to case. Symptoms that people commonly experience include chest pain and shortness of breath. These symptoms can easily be mistaken for those of a heart attack, especially if the person is suffering a panic attack for the first time. Other physical symptoms include faintness, nausea, hot flashes, lightheadedness, and dizziness.

 

  • What Causes Panic Attacks?

While there are a number of factors that can contribute to a panic attack, the exact causes are unknown. Panic attacks can sometimes be caused by major changes or stressful situations in life, such as a new job or the loss of a family member.

Certain people with phobias also experience panic attacks when they are exposed to whatever it is they are phobic to. Having a panic attack in a certain situation can also lead a person to think that that situation has the potential to bring on another attack. These cases are known as situationally-bound panic attacks.

Other factors can be more long term and lead to the person being more prone to future panic attacks. Emotional responses and thought patterns and processes combine to keep you locked in a cycle of panic attacks but although it feels as though it is out of your control, it isn't, you can re-wire those negative thoughts into positive ones and stop the cycle, allowing you to balance your emotions and stop the downward spiral.

People who experience psychological conditions such as anxiety disorders tend to experience panic attacks as well. These long-term, recurring cases are known as panic disorder. Panic disorders can affect anyone, but typically they affect young adults and they tend to occur more frequently in women than in men. They are usually treated through either psychological therapy, medication, or a combination of the two. This site is the third way, by taking the courses you become your own therapist, your own nutritionist, bring the power firmly back into your hands.

Panic attacks can be confusing and scary, especially while they are occurring. But, knowing a bit about them is the first step to helping yourself to get through them. Other things that you can do are to work on breathing techniques and cut down on caffeine and smoking.

Here's one last tip. Hyperventilating can make many of the symptoms of a panic attack worse, while controlled, deep breathing can help to relieve the symptoms.

Breathe In........ 2 ............ 3, Hold ......... 2 ............ 3, Breathe Out.......... 2 ............3, Hold........... 2 .......... 3 and Repeat 3 Times

Panic Attacks versus Panic Disorder

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Panic attacks are a sudden feeling of intense and disabling stress or anxiety. They tend to last anywhere between ten minutes and several hours. A single panic attack isn't dangerous, even if it seems scary at the time. But, what about frequently recurring panic attacks? Could they be a sign of a bigger problem? Keep reading to find out.

 

  • Panic Attacks

The physical symptoms of a panic attack are caused by a response from the body's sympathetic nervous system. These symptoms are most commonly chest pain, shortness of breath, hot flashes, and dizziness - among others. They are often mistaken for a heart attack by the sufferer, especially if that person is experiencing their first episode.

During a panic attack, the individual may feel as though he or she is losing control. The person may also feel a sense of impending doom or begin to feel detached either from themselves or from reality as a whole.

While panic attacks are sometimes very severe, they tend to peak at around 10 to 20 minutes, with many of the symptoms fading within the hour. Oftentimes, the reason for the panic attacks occurrence is unclear even to the sufferer. Panic attacks such as this may be a one-time thing, or something that happens on very rare occasions. But, recurring cases of panic attacks could point to the sufferer having a panic disorder.

 

  • Panic Disorders

People suffering from panic disorders have frequent panic attacks. Unlike an occasional acute panic attack, these even more pronounced attacks are often tied to situations that have caused trouble before. The simple fear of having another panic attack in an uncomfortable recurring situation can cause enough anxiety to trigger a panic disorder. Think of it as a vicious circle of sorts. It's a circle that causes many people to totally avoid previous situations they've been in if they have caused a series of attacks.

While the exact cause of panic disorders is unknown, they are still treatable. Most often, they are treated through therapy or with the aid of self-help strategies. These therapy sessions are typically enough to mitigate the problem, but medication may also be used in some circumstances.

Not only that, but learning a bit more about what you're feeling during a panic attack can help you to feel more relaxed while they occur. Reading a book on anxiety or panic attacks can really help. Taking the courses on this site are all designed to help you deal with your anxiety on an emotional mental and physical level, ensuring that you overcome it for good and get your life back.

 

Having a single panic attack isn't a sign of a panic disorder. In fact, it's typically far from it. On the other hand, an untreated panic disorder can lead to a much larger number of unhealthy panic attacks.

Please remember, if you feel like you are suffering from some type of panic disorder, seek help before the issue really starts to have a negative impact on your life. 

Anxiety and Panic Disorder Does Not Define Who You Are - It is Just Something You are Dealing with Right Now and You Will Over Come it!

Panic Attacks (Incl While Pregnant)

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Despite feelings of anxiety and stress being perfectly normal for expectant mothers, panic attacks are no fun - especially when you're already dealing with the challenges and ups and down of pregnancy. Here are the symptoms of panic attacks and a few tips to help you kick them to the curb as quickly as possible.

 

    1) Symptoms of Panic Attacks

The symptoms of panic attacks and anxiety are the same. However, panic attack symptoms are amplified and happen suddenly. Chances are if you're hit with intense, overwhelming feelings of anxiety for no obvious reason, you are experiencing a panic attack. Unlike anxiety, which may be a constant problem, a panic attack only lasts for up to ten minutes. Some symptoms of panic attacks include:

* Feeling like you are unable to breathe
* Shaking, tension or pain in your muscles
* Feeling scared that your life may be in danger, or something terrible is going to happen
* Sweating
* Racing heartbeat
* Double-vision or dizziness
* Numbness or tingling sensation in limbs

 

     2) Techniques for Calming Panic Attacks

 

  • Remember to breathe

When you're experiencing a panic attack, one of the first things to focus on is your breathing. Inhale slowly and deeply, and exhale completely. It may help clear your mind faster to count slowly to three during each breath. Breathe with your stomach rather than your chest, so that your stomach moves with each and every breath.

There are stomach breathing techniques in the meditation section.

 

  • Focus on positive thoughts

Focusing all of your attention to one positive, happy thought or object helps to ease you out of your panic attack. It can be a memory or fantasy, something in the environment, or even something you're looking forward to in the future. Think about what you can use now so that you are ready should you have a panic attack.

By directing all of your attention to one specific idea, your mind will stop racing to every worrisome thought and start to calm down. Keep in mind that everyone is different and you need to find what works for you. For example, while some may choose to listen to soothing music to help them with panic attacks, others may need complete silence in order for the episode to pass.

 

  • Reassure yourself

During a panic attack, it ís important to remind yourself that you and your baby are going to be okay. Although it may feel like you're under great physical and mental harm, panic attacks are not dangerous for you or your baby.

 

   3) Long-Term Techniques for Anxiety/Panic Attacks

 

  • Diet and exercise

While it is important to maintain a healthy diet and exercise throughout your whole life as well as while you're pregnant, it may also help reduce the risk of panic attacks. It is highly recommended that you avoid stimulants such as alcohol, cigarettes and even caffeine while pregnant. Not only are stimulants bad for your baby, but they can also make anxiety issues and panic attacks all that much worse, speak to your doctor about support if you need help with stimulants.

 

  • Meditation

Developing a daily meditation practice will help you control your breathing during a panic attack but it will also help alleviate them altogether. 

 

  • Processing Techniques

The processing techniques in Unlock the Potential of You will help you get to the root of your anxiety and release it once and for all, replacing negative thoughts with realistic positive ones

 

  • Talk to your doctor

Contact your midwife or doctor and let them know that you are experiencing anxiety or panic attacks, they may be able to offer you some support.

 

It is so important to try to remember to relax as much as possible during a panic attack. Focus on the fact that you'll typically start to feel better in just a matter of minutes. Countless mothers-to-be experience panic attacks. Although these attacks are uncomfortable, rest assured they won't physically harm you or your baby. 

There is nothing for me to be afraid of, I am ok, right here right now I am ok, everything is ok, this will pass, it always passes and I am always OK!

 

Foods That Help with Anxiety and Panic Attacks

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At first thought, it may not make sense that some foods actually help to reduce anxiety and panic attacks. But, luckily for those who deal with these conditions, it's really true. Of course, there's no way to completely eliminate the problem simply by eating and drinking certain things. However, every little bit helps. Consider adding the following options to your diet, for best results.

 

  • Fruits and Veggies

Fruits and vegetables are an excellent source of antioxidants. Antioxidants assist the body in keeping infections at bay. They also have something to do with mood balance and managing blood sugar more efficiently.

If you're not especially fond of eating fruits and vegetables with your meal, why not try drinking them instead? Smoothies have been popular for years and will no doubt remain a favourite long into the future.

Its possible to make a smoothie out of almost any kind of fruit and vegetable combination. Get a little bit creative and see what you can come up with. The choice is up to you!

 

  • Probiotics

If you aren't familiar with probiotics, you're certainly not alone. They are teeny-tiny specks of good bacteria that live in the intestine. One of the most popular, not to mention tasty, sources of probiotics is yogurt.

In 2011, an Irish research study revealed that when mice were fed yogurt-related probiotics, they exhibited fewer behavioural traits associated with depression, stress and anxiety. If it helps mice, think what it will do for humans. However, further research is needed.

 

  • Fish and Poultry

Fish and poultry are essential to any well-balanced diet. Each of these choices provides a wide variety of nutrients, including vitamin B, zinc and iron. Fattier fish such as salmon and flounder are rich in omega-3 fatty acids or "healthy fats." Healthy fats promote positive function of the brain, which is said to alleviate symptoms of depression as well as anxiety.

 

  • Avoid Coffee and Caffeinated Drinks

Probably the last piece of advice you want to read is to avoid coffee and other caffeinated drinks as much as possible. However, avoiding these is important when it comes to anxiety-related mental health and warding off panic attacks.

While caffeine typically helps to boost energy levels, it also inhibits levels of serotonin in your brain. When serotonin levels are lower than necessary, you start to feel irritable and depressed, even if you don't realise it. Caffeine also keeps you awake and makes you go to the restroom more frequently. This often leads to dehydration that, in turn, can also cause depression.

If you can't live without beverages including coffee, tea and soda, try to go the decaffeinated route to see what happens. It may take some time to get used to the switch. But, in the long run, it's a much healthier option.

 

Panic attacks are certainly no fun. These episodes of extreme fear can come to life without a moment's notice. By adapting your menu using the above tips, you're taking a more active role at lessening the possibility of anxiety and panic attacks ruining your day. 

Foods Can Harm and Foods Can Heal, Find Out What Works For You

How to Stop Panic Attacks before They Start

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Panic attacks are typically described as sudden and extreme bouts of fear and apprehension. While these attacks can happen at any time, stressful or traumatic situations can make you more prone to experiencing them. That being said, one major thing you can do to help fend off future panic attacks is to learn how to manage stress properly. Here are a few tips to get you started.

 

  • Count to Ten

Unfortunately, you don't always make the best decisions in the face of stress or a crisis. When a stressful situation comes your way, step away from the problem and count to ten. Use this time to collect yourself and think about the decision that ís right for you.

 

  • Practice Deep Breathing

Deep or stomach breathing is the way your body naturally breathes when you are relaxed. Deep breathing comes from movement in the abdomen, rather than the chest movement that accompanies shallow breathing. When an individual gets stressed, he or she generally tends to take rapid (shallow) breaths. This, in turn, elevates stress and can easily trigger a panic attack. We naturally stomach breathe when we lay down, so if you struggle with slowing your breath down, try this. There is more info on stomach breathing and how to do it in the meditation section.

 

  • Watch Out for Stressors

Make a list of the things in your life that frequently cause you stress. Then try to come up with a plan to deal with (or get through) these situations the next time they come up. Having a plan will make uncomfortable issues much less stressful to deal with. Keeping a journal is particular helpful for you to reflect and see your stressors.

 

  • Start an Exercise Routine

Exercising a bit each day goes a long way toward improving both your physical and mental health. You don't need to adopt an intense, rigorous routine. Even 30 minutes of walking, jogging, swimming, or a similar activity every day will give you a workout and also establish a daily routine. This well-structured routine makes life feel more ordered and controlled, keeping stressful chaos to a minimum. Personally I walk my dogs on the beach each morning, stopping for a meditation half way, this sets me up perfectly for a good day.

 

  • Turn to Friends

Panic attacks are very difficult to deal with alone. If you have a friend or family member who you trust to share your feelings with, ask if he or she is willing to lend you a hand. Chances are the answer will be yes.

Whether this person helps you deal with your stressors or simply gives you someone to talk to, having support is a great comfort. Just make sure that the person you confide in isn't connected to the things that generally stress you out. For example, if your co-workers are causing your stress, talk to a friend outside of work.

 

  • Avoid Stressful Situations

When you feel that something is causing you stress, each time you find yourself dealing with it, it's best to do everything you can to avoid the issue. If you're getting stressed out at work, this might mean learning to say No when people try to pile additional responsibilities on you.

However: you can't avoid an unpleasant situation forever. You still need to deal with the problems you've avoided once you feel more up to it. Using the Processing Techniques in the Unlock the Potential of You Course will help you get to your core issue and deal with it.

Taking control of the stressors in your life will keep you from feeling overwhelmed or out of control.

 

  • Learn to Meditate

Meditation will help you greatly with your anxiety and panic attacks and if you practice it daily you can rid yourself of these issues once and for all. Daily meditation will strengthen your breathing technique in particular stomach breathing, which is a handy skill to have at hand when a panic attack first starts

Meditation will also give you a safe place to face your fears and find a clear path forward.

Just remember to take it one day at a time, and breathe.

Meditation is the Gateway to your Heart Mind and Soul, connecting these 3 parts of you will stop your anxiety and panic attacks!

How to Stop Panic Attacks Naturally

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Panic attacks are typically the result of high levels of anxiety or stress. Unfortunately, no one is immune to the possibility of a panic attack. The uncomfortable and sometimes debilitating experience can strike at any time. On a brighter note, should the problem occur, there are several things you can try to ward of panic attacks naturally - by way of reducing your anxiety. Here are some anxiety busters to consider.

 

  • Chamomile

Chamomile is a herb containing anti-anxiety properties, and it is commonly brewed into tea. Some of the calming compounds found in chamomile work by binding to receptors in the brain. These same receptors are the ones that respond to drugs such as Xanax and Valium.

Chamomile, with its mildly sedating attributes, has been utilised for centuries as a natural aid as well. The herb is often included in anxiety-related medical studies. Results are promising when compared to placebos. Part of the ragweed family, chamomile can also be found in pill or powdered substance form.

 

  • Lavender

Lavender scent has been used for centuries to calm nerves and fight anxiety. As with chamomile, clinical studies indicate that lavender aromatherapy is a suitable non-drug alternative to combating feelings of nervousness.

One such study, published in Phytomedicine, revealed that lavender oil was equally or almost as effective as Lorazepam, without the dangerous side effects.It's also considerably less expensive than pharmaceutical products.

 

  • Vitamin B12

When the body doesn't get enough vitamin B12, some say you are more susceptible to panic attacks and depression in general. Reversing a B12 deficiency is quite simple. You can use a doctor-prescribed nasal spray or get an injection.

If you're not fond of needles, why not consume your vitamin B12? It's found in a variety of foods such as grass-fed beef liver, yogurt, shrimp, venison, eggs, wild salmon and lamb. Let the dinner bell ring!

 

  • Valerian

Valerian is a sweet-scented flowering herb that grows in the summer. Its been used for medicinal purposes since ancient times. Today, it's often taken in the form of a dietary capsule, as a sedative and sleep aid. Valerian is frequently combined with lemon balm or hops in effort to increase the effects of the herbs.

 

  • Kava Kava

Kava kava is a Polynesian plant that is commonly used to ease one's worried mind. The roots are brewed to create a drink that is sedative in nature. This beverage often replaces alcohol as a treatment for social anxiety. Why? The answer is simple. Kava kava calms but does not alter mental cognition.

 

  • Omega-3s

Dietary omega-3 supplements are popular as part of almost any supplement routine. Omega-3 has anti-inflammatory properties, which makes it good for heart health. Its also been shown to reduce the symptoms of anxiety and depression. So, it's a suitable way to help in the fight against panic attacks.

 

Now that you're armed with several ways you can attempt to stop panic attacks naturally, its time to begin making progress. If one suggestion doesn't work, simply move on to the next one. It won't happen overnight. But, with patience you should start to notice a difference.

Attack your anxiety from all sides, natural remedies and healing, breathing techniques, beneficial foods, reflection and journalling and soon it will be a thing of the past

How to Keep College-Related Stress from Causing a Panic Attack

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College can be a very stressful time. In addition, the higher levels of anxiety can mean an increased chance of having a panic attack. While panic attacks are not ultimately harmful, they can be very debilitating and especially difficult to deal with whilst attending classes. Here are a few tips on keeping stress to a minimum while you're away at school.

 

  • Get Plenty of Sleep

Studies show that many college students don't get enough sleep, which negatively impacts overall academic performance. Sleep deprivation can hinder your memory and cognitive skills, as well as increase your level of anxiety.

The best thing you or any college student can do to fight sleep deprivation is to come up with a schedule and stick to it. Even if you have late-in-the-day classes or no classes on the weekend, try to go to sleep at around the same time every night to keep your body accustomed to proper sleep patterns.

 

  • Know When to Take a Break

If college-related stress starts to feel overwhelming, take a break to clear your head. Try any or all of these suggestions. Find a quiet place and relax, or consider picking up a hobby or recreational activity to give yourself something to do when you start to feel strained.

You might even join a school-related club to give yourself an outlet. However, be careful not to let taking a break become an excuse for not doing work. Falling behind in your studies usually leads to even more stress when it comes time to actually get around to doing it.

 

  • Be Prepared for Exams

For many college students, exam time means panic and frantic studying. Don't let major projects or exams catch you off guard. Go over each course syllabus at the beginning of the term and mark the dates of any major projects that are listed. Also make sure to take advantage of any study sheets or advice your professor may give out around exam time.

Studying in an environment that is similar to exam conditions will help you with recall in the exam and will also put you more at ease as it is familiar.

When it comes to actually taking the exams, try to maintain a positive frame of mind. Focus on the questions in front of you, rather than how your friends are doing or your overall results.

Remember, hyperventilating can trigger panic. Always take a moment to calm down if your breathing becomes rapid or shallow. Having a daily meditation routine will help with this.

 

  • Ask for Help

Anxiety can be difficult to deal with if you have to face it alone. Whether it's a friend, a councillor , or family member, find someone who you can talk to you when things get tough. Let that person know what they can do to help you - whether it's tutoring, transportation, or simply lending a listening ear.

If you experience frequent panic attacks, it may mean that you are suffering from panic disorder. In this case, you may want to consider talking to a physician or therapist who can help you to manage your anxiety and keep panic attacks in check.

 

  • Eat well

Being a student can often go hand in hand with a poor diet but food plays a vital role in managing your panic attacks. A diet heavy with sugar, caffeine and wheat will increase your anxiety.

Smoothies are an awesome way to get all the nutrients and vitamins you need into you quickly, try starting your day with a smoothie for a week and see the difference it makes.

 

  • Take Natural Remedies

When I was a student The Bach Flower Rescue Remedy was a life saver when it came to exams, it worked wonders, a couple of drops under your tongue and you can feel your heart rate slow, your mind clears and you feel calm. When I was at school, exams crucified me, I knew the subject and was more than capable but the panic would start as soon as the exam began and I would lose half of the exam time locked in airless panic. By the time I got to college I had discovered Rescue Remedy and along with other techniques the panic attacks stopped and I was able to finish my University education with a first in Psychology Bsc

 

Whatever you do, don't let your fear of possible panic attacks keep you from furthering your education. Countless students who deal with stress and anxiety almost daily still manage to graduate every year. If they can be successful, so can you!

But with the resources here, you don't have to manage your anxiety you can get rid of it for good, overcoming anxiety is a chapter in your story, which one day you will share with others. You have been given a challenge that you can overcome because you need to see what you are really capable of.

Don't let Anxiety and Panic Disorder Hold You Back - You Can Do This and More

How to Stop Panic Attacks While on the Road

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Panic attacks are a very debilitating experience. But, they can be especially overwhelming when you happen to be behind the wheel.

It is normal to feel some anxiety while driving, in fact, many drivers wind up having a panic attack at some point during their driving career. Unfortunately, the symptoms of the condition can make driving even more difficult and potentially dangerous. That being said, please follow these steps to manage anxiety and keep your cool while driving.

 

  • Turn On the Radio

Give yourself something to focus on other than the stresses of manoeuvring your vehicle. The easiest way to do this is to listen to the radio or a music streaming service. You might even want to try an audio book. But, whatever you choose to listen to, make sure it isn't too loud or distracting. You don't want to take too much of your attention off of the road. Doing so can lead to a whole new set of difficulties.

 

  • Drive Responsibly

Driving safely is a sure way to reduce driving stress. When you drive aggressively or break the rules of the road, you have to worry about causing an accident or being arrested, in addition to the other complications of driving.

Also, if you're not great with directions, make sure you have a GPS at your disposal. That way, you won't have to worry about navigational abilities. If you currently don't use a GPS device, you really don't know what you're missing!

 

  • Keep Breathing Under Control

During a panic attack, people often take quick, shallow breaths because they feel like they aren't getting enough air. But, hyperventilating like this can actually make anxiety symptoms worse.

The best thing to do is to focus on slowing down your breathing. Breathing deep from your diaphragm helps as well. Slowly count to five as you breathe in, hold your breath for three seconds, then slowly breathe out as fully as you can as you count to five. Typically, the sooner you get your breathing under control, the sooner the attack will begin to dissipate.

A daily meditation practice will help strengthen your breathing technique and control your breathing more quickly.

 

  • Pull Over (If Necessary)

While panic attacks can be scary, the feeling should pass within five minutes or so. (Remember, these attacks generally don't last longer than ten minutes tops.) But, if you feel too anxious to drive, you should pull over to the side of the road. An even better option might be stopping at a rest area or service station. Grabbing a bite to eat or a bottle of water might help to calm you down a little.

 

  • Drive Often

The more often you drive, the more comfortable you will feel behind the wheel. Try to drive a little bit every day. Stick to roads and areas you're familiar with while you practice. If you drive often enough, many of the things you have to do will become second nature, which will probably reduce the driving-related anxiety you may feel.

 

Although you can't completely eliminate the possibility of having a panic attack when you're on the road, these things are sure to aid you in reducing the chance. Remember, you only live once. You need to explore the world, while you can.

Don't let having a panic attack put you off driving, have a strategy in place, such as finding a suitable and safe place to pull over, so you can practice your breathing techniques

Tips for Dealing with Panic Disorder in the Workplace

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No time is ever a good time to experience a panic attack. The physical symptoms can be very debilitating, and the anxiety that accompanies an attack can make it difficult to make any decisions at all. Because of this, the fear of having a panic attack in the workplace can be particularly troublesome to someone with panic disorder. Here are a few tips that may help you to manage this issue while you're working.

 

  • Trust In a Co-Worker

Panic attacks can be difficult to go through alone, especially if you've only recently started suffering from this particular disorder. If you feel you know any of your co-workers enough to trust them, confide in someone about your condition. Not only does it feel good to be accepted, but your friend may also be willing to help calm you down when you need it.

 

  • Always Have a Plan

Being unorganised and unprepared at work will set you up for a stressful day. Come up with a plan for yourself at the beginning of the week. Make sure to manage your time wisely, and leave yourself a bit of time to take a break between each commitment.

 

  • Maintain a Healthy Lifestyle

The food that you eat can have a profound impact on your mood. Try to eat a balanced diet and keep alcohol and caffeine consumption to a minimum. Getting enough sleep is another important (and also overlooked) factor. For most people, this means shooting for roughly eight hours of sleep per night.

 

  • Know When to Take a Break

If a particularly difficult project is getting to you, don't be afraid to step away so you can clear your head. Take a trip to the break room, take a walk around the park, or simply meditate or do some breathing exercises. You'll come back refreshed and with a clear perspective.

 

  • Reward Your Successes

If you're successful at work, take a moment to celebrate your achievement. Acknowledging your accomplishments helps you to keep a positive frame of mind throughout the day.

 

  • Set Realistic Goals

Achieving your goals makes you feel good. Failing to reach your goals, on the other hand, can be frustrating and stressful. When you plan out your work day, set goals for yourself that are meaningful but still achievable.

 

  • Look Into Employer Resources

If you're having a hard time at work, communicate with your employer or supervisor so that you can get the help you need. You may be able to sign up for skill-building classes or an Employee Assistance Program. Even if no formal assistance is available, your supervisor may be able to offer guidance or assistance so you can get a handle on things more easily.

Keeping these tips in mind throughout the day can help to reduce workplace stress, and avoid the kind of situations that could lead to a panic attack. However, panic disorder is a serious issue, and can be very difficult to treat by yourself. If you experience panic attacks regularly, consider talking to a mental health care professional to see what sort of treatment is best for you.

 

  • Reaching Unity Membership Site is here for you

The resources and courses on this site are here to help you overcome your panic disorder, there is a light in the tunnel and you are holding the torch. So take the courses, use the resources, apply what you have learned and soon you will be living without fear and axiety but with confidence, faith and excitement. 

Don't keep this burden to yourself, you may be surprised how supportive your Boss or Supervisor can be

What Should You Do for Someone Who Is Having a Panic Attack?

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When someone experiences a panic attack, it's usually scarier for that person to go through it alone. One exception to this might be if that same individual is panicking because he or she has difficulty being around people.

If that isn't the case and you're with someone who is requesting assistance, there are numerous things you can do to help. These are just a few of them.

 

  • Keep Them Calm

Having a panic attack can be a very scary and confusing experience. One of the best things you can do for someone who is suffering from one of them is to help the individual stay calm. Come up with a simple activity you can do with them. This gives him or her something to focus on.

It can be something as easy as lifting your arms or counting to ten. If possible, find something that's a bit more challenging for them to do. The sense of accomplishment they feel when they finish the task should help to make them feel more in control.

 

  • Get the Person to a Quiet Place

Getting over a panic attack is all about calming down, which can be hard to do in a noisy or chaotic location. Try to encourage the person to move to a calm and quiet place, if they are willing to do so. Consider asking if there is a certain place they'd like to relocate to and help them get there if possible. However, don't be too forceful about it. Doing so might potentially make the situation worse.

 

  • Help Them Breathe

People who are having a panic attack tend to hyperventilate, especially if it's the first time they are experiencing the sensation. Shallow, rapid breaths cause the amount of carbon dioxide in the bloodstream to fall. This can lead to symptoms such as headache, weakness, dizziness, or tingling in the hands and feet.

When people experience these symptoms, they often feel like they aren't getting enough air, which causes them to hyperventilate even more. Encourage the panic attack sufferer to take slow, deep breaths by doing so yourself. Inhale slowly, count to three, then exhale slowly and repeat. Chances are good that this will have a positive effect.

 

  • Stay with the Individual

When someone is having a panic attack, they may feel like they want to be alone. But, the best thing that you can do for them is to stay with them and keep them calm. Remind them that you are there to help them. They may say things to you that are rude or aggressive, but try to keep in mind that they're very upset and don't mean everything that they say.

 

  • Take Care of Yourself

If the person you're trying to calm down sees that you start to panic, it can make things even worse. It's perfectly normal to feel stressed out or have an elevated concern for your friend during this situation. But, you need to make sure that you stay calm and in control. Quite honestly, it's the best way to help.

 

Of course, these aren't the only methods to help someone who is having a panic attack. Everyone responds to different things. If the first thing doesn't work, try something else. The most important thing to do is to try.

 

Breathing slowly to the count of 3 with the person is the best way to keep you both calm