End Panic Attacks! An Integrated Approach

Panic attacks are something you want to stop yesterday, if that were possible. Aside from the acute sense of fear--terror, really--there's the uncertainty whether one will live, the heart palpitations, rapid breathing, dizziness, numbness, sweating, stomach pains, dry mouth, whatever. Frequency, length, and even symptoms of attacks may vary, but always one wants them to end fast.

The first step in ending panic attacks is recognizing that they are not harmful and that they come and go. This of course presumes that other diagnoses have been ruled out, like things that are imminently dangerous. Take real heart attacks or real danger from domestic violence as examples.

Then again, panic attacks often serve as warnings of other problems that need to be managed, like past emotional trauma or asthma. That is, various psychological and/or physical causes and influences may need to be addressed in order to end susceptibility to panic attacks.

Fortunately, there are also ways and means commonly helpful in controlling or eliminating panic disorder. These can be more powerful when used in some combination that is right for the individual.

I. Psychological approaches to ending panic attacks

A. Therapies

The goal of various psychological therapies applied to panic disorder seems largely to be to help the sufferer (or patient) gain encouraging and positive new perspectives and to face fears of the past and possible fear-inducing outcomes of the future with courage, hope, and a sense of emotional equilibrium. Or during an attack, the goal is to short-circuit fear-inducing thoughts and things that cause anxiety to spiral out of control, like hyperventilation.

Therapies generally address thoughts, speech, and behavior as they impinge on anxiety and panic. Sometimes such behavior-based therapy is applied in conjunction with physical means of manipulating the nervous system such as drugs, visual oscillation, certain exercises, massage and so on.

Therapies generally are conducted by trained practitioners, and therefore tend to be relatively expensive, but worth it when effective. Numbers of sessions varies. Group counseling sessions where available may be less expensive, but not appropriate in every case. In some cases, counselors or professionals with varying expertise may be needed to address different client issues, each issue being a background influence on panic.

In all this too, the patient or client is his or her best doctor, however much help one may require. The individual panic attack sufferer is the one who must exercise the will, intellect, and energy to progress. Therapy reminds us we do not need to face our problems alone or without guidance.

B. Spirituality

Of course there is often much overlap between "secular and sacred" modalities, but the point here is that there may be methods of approach unique to a particular religion. Meditation, prayer, acts of service to others, and ritual may fall in this category. Perhaps more importantly, everyone has a view of the way the universe is, a reason to live and a purpose which is deeply rooted in beliefs and presuppositions however else such views may be supported. Commitment to a particular view of existence and meaning can motivate us in various directions. So can religious practices. Some aspects of spirituality and religion may and do serve in the cause of ending panic attacks.

II. Physical approaches to ending panic attacks

A. Slow breathing exercises

Hyperventilation is a very common symptom of panic attacks, and also a very common cause. We hyperventilate because we fear, and our fear escalates because we hyperventilate. Contrary to what we think, hyperventilation decreases the oxygen and blood flow in our brains, thus often giving us a sense of dizziness, light-headedness, numbness in extremities, sense of unreality, and contributing to our feeling as if we are dying.

Faithful and regular exercises in measured, slow breathing through the nose from the diaphragm prepares us effectively to control panic attack when they come. Ideally, one should have about six slow, deep breaths per minute when at rest, but one may need to work toward that goal in stages and via more than just breathing exercises.

Note also that a very noticeable percentage of panic attack sufferers are asthmatic... or will be after some bouts with panic attacks. While slow, deep, nasal breathing will often alleviate asthma, other methods may be required. Asthma sufferers often have the parasite Ascaris in the lungs, and may have metal poisoning (such as mercury, nickel, lead, vanadium, cadmium, and aluminum), fungal growth, a toxic living environment, negative reactions to certain foods, Irritable Bowl Syndrome and other problems that need attention.

B. Physical exercise

Regular physical exercise elevates mood, helps the body flush out toxins, and has a variety of positive influences, some of which indirectly aid in fighting panic attacks and other emotion-related problems like depression. Unfortunately, exercise may be difficult for people with asthma and other health problems. Seeking a doctor's advice is advised, possibly along with the use of HEPA filters, air purifiers, particle masks for the face, and care to avoid certain situations or over-exertion.

C. Nutrition

An unbalanced, deficient or otherwise inappropriate diet can and does have an affect on mood and panic. Panic attack sufferers usually should avoid caffeine, sugar, alcohol, and recreational drugs.

And there are amino acids, vitamins, minerals, homeopathics, and herbs that have been observed to have a calming or sedating influence, partly depending on the individual. Examples of these are GABA, 5-HTP, B-vitamins, magnesium, the essential oil of Lavender (not for internal use), Lemon Balm, and Valerian.

However, if you are already taking prescription drugs for panic, asthma, or anything else, it is advisable to consult your doctor before taking calming nutritional materials, especially herbs, since there may be complications. Pregnant and lactating mothers should be particularly careful to obtain medical advice.

All in all, an integrated approach of the psychological and physical may be best for ending panic attacks according to proven successes and individual needs.

Next read more specifics about breathing techniques for panic attacks and be sure to sign up for the free ebook and email mini-course when considering the highly effective Linden Method for anxiety.

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