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How to Stop Panic Attacks in 2 Minutes or Less

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How to Stop Panic Attacks in 2 Minutes or Less

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How to Stop Panic Attacks in 2 Minutes or Less

  1. 1. Legal Disclaimer: This eBook comes with Master Resell rights. It may be resold provided its contents are not altered. Further your Master Resell Rights license allows you to do the following with this eBook: 1. Grant others the Master Resell Rights to this eBook. 2. Store it on a hard drive, web site, CD, or other storage medium. 3. Sell it on eBay 4. Include it on a membership site. 5. Include it with an eBook package. 6. You may print this eBook out for your own personal at-home reading. You may NOT do the following: 1. Alter the eBook in any way. 2. Give it away as a stand-alone gift. 3. Claim the copyright as your own. 4. Distribute for sale in any printed version. Any violations of these terms may result in the following actions, including, but not limited to: loss of your resell rights, inappropriate usage penalty resulting in fines, criminal prosecution to the fullest extent of the law, and/or other penalties as dictated by the level of infraction(s). The material provided in this eBook is for strictly informational and educational purposes only. It is not meant to replace or substitute for the recommendations or advice of your physician or health care provider. The information contained in this eBook should not be used for diagnosing or treating a health problem or disease. If you believe you have a medical condition or problem contact your health care provider. The statements contained in this eBook have not been evaluated by the Food and Drug Administration. This eBook is not intended to diagnose, treat, cure or prevent disease. Copyright © 20113 My Media Assist All rights reserved. For more information write: PO Box 811 Venice CA 90294 http://mymediaassist.com
  2. 2. contact@mymediaassist.com Table of Contents What is a Panic Attack .................................................................................................... 4 What Are the Components of a Panic Attack .................................................................. 5 A Trigger ...................................................................................................................... 5 Anxious Thoughts ........................................................................................................ 6 Blood Gas Imbalance................................................................................................... 7 How Singing Helps Panic Attacks ................................................................................... 8 Singing is Calming ....................................................................................................... 8 Singing limits your air intake ........................................................................................ 8 Step 1: Prevention........................................................................................................... 9 Diet .............................................................................................................................. 9 Health & Exercise ........................................................................................................ 9 Step 2: Accept the Attack.............................................................................................. 10 Step 3: Find Your Center............................................................................................... 11 Step 4: Stimulate the Vagus Nerve ............................................................................... 12 Cough ........................................................................................................................ 12 Valsalva Maneuver .................................................................................................... 12 Step 5: Correct Your Breathing ..................................................................................... 13 Paper Bag Routing..................................................................................................... 13 Breathing Exercise for 1-2 Minutes............................................................................ 13 Singing....................................................................................................................... 14 Conclusion .................................................................................................................... 15
  3. 3. What is a Panic Attack I was sitting in my college class and all of a sudden my heart started flip- flopping like crazy. I’d been really stressed out with graduation coming up and an ex-boyfriend who was stalking me and making threats. I got really scared and the more scared I got, the harder these flip flops were. I started noticing them daily and they began to scare me so bad that I got dizzy and was afraid I was having heart problems. I had this feeling that something was going to go wrong, terribly wrong. Because I didn’t understand what this could be I instantly attributed this to be a heart problem. Some other symptoms that I felt that further convinced me at the time that I was about to die included feeling chilly and clammy, shakiness, and a feeling of tightness in my chest. If any of this I explained has happened to you, then you have experienced full-fledged Panic Attacks just like I did. That was back in 1995. Today in 2013 when I wrote this eBook, I haven’t had a panic attack since 2006. I have been free from anxiety drugs for over 10 years. I taught myself about Cognitive Behavioral Therapy, cleaned up my lifestyle and got rid of major stressors in my life. The things I have learned to help me overcome panic disorder and panic attacks I have amassed in this publication. I hope that these methods, along with therapy and the support of your loved ones, will help you begin to live a panic-free life today!
  4. 4. What Are the Components of a Panic Attack A Trigger A trigger is something that sets off one’s panic attacks; it is the very thing that makes someone go from calm-to-terrified in a few seconds. Everyone’s trigger is different. Some people have multiple triggers, while some people have a single one. Where some people know exactly what their trigger is and why they have it, some sufferers can’t figure out what exactly are their triggers. For instance some people who’ve had a bad accident in a car might only have panic attacks when they get inside a car and at no other time because they are afraid they will have another accident. For me, I was having panic attacks at school and at my job, but I had no threats there. My threats were at home, and so it took me a long time to realize I had panic disorder. Had I had the attacks at home and at places where I saw the ex-boyfriend, I might have seen the coincidence sooner. Other people may have panic attacks simply because they are afraid they will have one. I know I fell into this category as well, and I know plenty of other people who got so afraid after having their first few attacks that they would have more, that they basically gave themselves more attacks. It’s like a self-fulfilling prophecy, when you begin having panic attacks you create more because you fear you’ll have more. It can be a terrible downward spiral! Drugs can trigger panic attacks, both doctor prescribed and recreational drugs. Cocaine, methamphetamine, marijuana all speed up the heart rate, increases the blood pressure which both cause PVCs. Drugs your doctor gives you, even for the treatment of panic disorder, can cause attacks. Yes, even your doctor might prescribe you medicine that causes attacks. This is because everyone’s body reacts differently to the medicines used for panic
  5. 5. disorder and often a patient has to try several until they find the right concoction. When the brain has no reason to believe something is wrong, it gets confused as to why it is feeling a sense of impending doom, dizziness, and all the other associated symptoms. Think of when you had to slam on your breaks to avoid hitting a car, you probably had a panic attack (or at least symptoms similar) but because you could attribute the increased heart rate, the shakiness, and the fear to the fact that you had to act quickly to avoid an accident, it makes it easy to calm down once you have safely came to a complete stop and know that no other cars are going to hit you as well. On the opposite spectrum, when you have a sudden attack of dizziness, racing heart, and a sense of impending doom come out of nowhere for no reason that you can obviously attribute it to, the brain instantly grabs on to the only next possible problem which is that something is wrong with your body or your mind. With no “circumstantial evidence” that you are experiencing an attack of fear due to something happening outside of your body that you cannot control, your brain flips to thinking something inside your body outside of your control is going wrong. You start to think you are having a heart attack or that you are going crazy and will lose touch with reality. Anxious Thoughts Anxiety is caused by worrying that things will happen. The reason you don’t have a panic attack right before an auto accident is because you never saw it coming. Well, that is if you don’t have panic disorder behind the wheel and were afraid it was coming! The very fact that one can have a panic attack because they are afraid they will have a panic attack illustrates how powerful the mind is, and how the panic attacks really is all in one’s head. This is good though because if we know the attack is orchestrated by our worry, this means that we can learn to control the attack by learning to stop worrying about it happening.
  6. 6. Stopping anxious thought is easier said than done. It is a life-struggle and is not something even the strongest willed can overcome overnight and never feel again in the future. Learning to overcome anxious thought is a process, it takes a long time to be successful, and once you are you must keep disciplining yourself because if you don’t you can slip back into anxious thought again. Your first step at stopping anxious thought it to work with a therapist who can administer Cognitive Behavioral Therapy techniques on you. If a therapist is out of the question then you can also read about this type of therapy and practice it on yourself. Blood Gas Imbalance The onset of a panic attack is generally stimulated by the results of hyperventilating. While the trigger is typically not the act of hyperventilation, it might feel as if hyperventilating caused the attack if you aren’t aware of any other potential things that could have precipitated the beginning of your brain sensing something is wrong. A trigger alone without exacerbated breathing rarely will turn into a full-on panic attack. Take for example, I to this day have PVCs that happen no more or less strongly than they did when I had panic disorder, the difference is that I am entertained by them and so when they happen, I don’t get scared. Hence I do not start hyperventilating and I do not get dizzy or feel any change in my body chemistry no matter how long the string of PVCs last, or how hard they come on. When you begin to hyperventilate, you upset the gasses in your blood stream. The amount of oxygen you are supplying yourself with will spike drastically and the carbon dioxide levels plummet. The over abundance of oxygen manifests itself in dizziness, increased heart rate, feelings of disconnection with reality, shakiness, coldness and other symptoms.
  7. 7. How Singing Helps Panic Attacks Singing is Calming The reason music is such a booming industry is because it relaxes us. We love our music. It helps us feel centered and opens us up to possibilities. Singing is also effective as a speech therapy because it relaxes people and makes it easier to learn to speak because of that. When you sing your favorite song, you distract yourself from the panic attack in a couple of ways. First off you have to think of the words and melody. This is going to take some of your focus from your feelings of impending doom and the craziness going on in your body onto the song you are singing. Singing limits your air intake As we’ve discovered, the biggest reason you feel terrified, dizzy, numb and just plain crazy is because your blood gasses of oxygen vs. Carbon dioxide are totally off. Now when you are singing, you cannot hyperventilate at all on any song that I know of. You just cannot do it. Try running and singing, or riding your bike, you won’t be able to pull it off. That’s why singing when you’re having a panic attack is so effective. Distraction + Enjoyment = THE CURE TO PANIC ATTACKS!!!
  8. 8. Step 1: Prevention Once your doctor has diagnosed you as having panic attacks or panic disorder, and has also ruled out any heart disease or issues, you need to first begin to look at all the ways you can prevent future attacks. Diet When I had panic disorder I drank a lot of soda and coffee and not enough water. I ate too much fast food. Your diet can have a huge affect on having panic attacks. Do what you can to eliminate caffeine and alcohol completely from your diet. Limit your sugar intake, and drink a lot of water. Vitamins are great but make sure you eat fresh fruits and vegetables as well. Being deficient in vitamins and minerals can make you feel weak and jittery which can set off an attack. Health & Exercise One of the hardest things to do is to feel a panic attack while you are jogging. Getting up and burning off that extra adrenaline you create during an attack is good for you, and it will help you calm down faster, contrary to what your fears might say. When you aren’t having an attack, you should be getting into a regular exercise regimen. When you exercise your body releases endorphins, which make you happier and more at ease. Anyone with Panic Disorder can use boost with happiness so get out and enjoy some fun activities like biking, rollerblading, jogging, or even just walking. Plus these activities will distract you from your anxious thoughts as well!
  9. 9. Step 2: Accept the Attack If you know that you are having a panic attack, the first thing you need to do is learn to accept the attack for what it is. If you have not had your heart checked out by a physician including a stress test and EKG, then you need to have all potential heart issues eliminated before using this portion of the book. When you feel that initial rush, and then you skin gets prickly, you feel your heart beat faster, your face flush hot and coldness over the rest of you, you begin to fight it. You think, what is wrong with me? Why is this happening? And so then you begin to unconsciously breathe harder. Your heart rate picks up more with this added oxygen, and then your heart begins to have PVCs. You think, “Oh my goodness, I must be having a heart attack” thereby prompting you to pant harder, making yourself more and more dizzy and fearful. This is hard, this is scary. You may not accept this. But this is my advice. Accept the attack. Next time, just say, FINE. Go ahead body. Do it again. Accept the attack. Tell your heart, I’ve seen this all before and it’s getting old Accept the attack. As long as you fight the attack, the attack will fight you. I believe the biggest thing to sap our strength is when one fight’s the panic attacks. Once you know you are having panic attacks, why continue to entertain the bad symptoms that arise from them? It is time to accept them. If your heart tends to do a bunch of flip-flops and you over analyze them it will tend to make you very anxious. Stop worrying about them if you have indeed ad a thorough workup by your doctor indicating that your heart is healthy.
  10. 10. Step 3: Find Your Center If you have a Smartphone, find some wallpaper of beaches, landscape, puppies, whatever you find relaxing and then save them to your gallery. Then if you have a panic attack, use these to focus on for visual stimulation. Imagine yourself there in the picture. Keep your iPod or other music listening devices nearby. Nothing is a better distraction than listening to your favorite songs. Anything you can do to find another focus rather than your symptoms will help you get out of a panic attack. It’s difficult to panic if you are too busy enjoying yourself!
  11. 11. Step 4: Stimulate the Vagus Nerve You only need to follow this step if you are having palpitations and/or PVCs that are annoying. If you haven’t had a full heart check from your physician please do so before using this section of the eBook. The Vagus nerve extends from the brain to the abdomen, controlling the heart rate among other bodily functions. It can cause the heart to begin to palpitate as well as cease palpitations. You can calm your Vagus nerve by stimulating it in one of two ways: Cough Coughing abruptly and forcefully one or two times. Valsalva Maneuver The second way you can stimulate the Vagus nerve is by employing this technique: 1. Plug your nose 2. Blow out as if you are trying to pop your ears 3. Bear down as if you were making a bowel movement. Following these steps can help to calm your Vagus nerve and eliminate your palpitations temporarily. If these maneuvers do not work and you’ve done your breathing exercises yet you become light headed then consult your doctor.
  12. 12. Step 5: Correct Your Breathing As described earlier in this eBook, you get dizzy as well as increase your heart rate by hyperventilating. The key is to bring your carbon dioxide rate up and your oxygen rate down. Once you can get these back to normal your symptoms and feelings of impending doom will begin to go away. Paper Bag Routing This is the old school method, breathing in a paper bag. This is effective however if you don’t have a paper bag handy you are without luck. The following methods I describe next do not need any other equipment than what you are born with. Breathing Exercise for 1-2 Minutes 1. Cup your hands over your nose and mouth as in the illustration below. 2. Find your center, your calming thought, you relaxing place. 3. Take in a slow & deep breath, pacing your breath over 3 seconds by counting “one-onethousand, two-onethousand, three-onethousand” until your lungs are filled to capacity. 4. Exhale this breath slowly, pacing your breath over 3 seconds by counting “one-onethousand, two-onethousand, three-onethousand” until you have emptied your lungs. 5. Resist your urge to breathe faster than this pace. 6. Repeat steps 3 and 4, continuing on to make a total of 10 full breaths and assess how you feel. 7. If you still feel shaking, continue with 10 more full breaths.
  13. 13. Singing Singing may not always be the best approach if you are in a place that wouldn’t allow you to vocalize, so I don’t recommend you solely rely on this method to bring you out of a panic attack. However, if you in a place where you can sing then by all means let it go. When I used to have panic attacks sometimes I simply couldn’t slow my breathing down. I felt that if I did I would suffocate, so I kept panting and panting, getting every dizzier and weaker. Then I realized one day that when I sing I simply cannot hyperventilate. So I tried singing during my next attack. Not only did it slow my breathing down, but also I lost that fear that I would die due to asphyxiation because I was focused on my singing rather than my fears. Some recommended songs include more ballad type songs, slower songs that have longer vocal lines. Dance music, heavy metal and other high energy songs are probably not the best choice for you.
  14. 14. Conclusion I am happy to say that I haven’t experienced a full-on panic attack in 7 years now since I learned to accept the attacks and breathe my way out of them before they become a true panic attack. Some days I will get a lot of PVCs, several in a row that pound super-hard. I now laugh at them as I have gotten so used to not letting them bother me that I see them as a joy now. Each time I get PVCs I know my heart is working right and that it means nothing other than my heart is normal. I think the biggest key at conquering panic attacks is learning to not let them scare you anymore. When you have the key to get over one in 2 minutes or less, your confidence rises and you know these are not life- threatening attacks at all and that you can be in control of your body again.

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