Recognizing Panic And Anxiety And How To Help Yourself

So what is a panic and anxiety attack? What is experienced is a sudden surge of overwhelming anxiety and fear, this is where your heart starts to pound and you feel that you cannot breathe. You could feel like you are dying or going crazy.

Panic and anxiety

Panic and anxiety

You can experience these attacks anywhere at any time, the signs and symptoms of a panic attack develop abruptly and usually reach their peak within 10 minutes. What you will find that most panic attacks have a duration period between 20 to 30 minutes and are rarely would last more than an hour.

There are many more people today that are experiencing panic and anxiety attacks. It all boils down to the pressures of living in today’s society as more and more people feel that they cannot handle the modern situations that are brought upon them. There is a lot of help available for people who suffer from this, and what is important for a person to realize is they are not alone with this condition.

People who have this affliction should not take it lightly as there could be serious mental health issues behind the condition that cannot be physically seen. Being able to identify when you are about to experience a panic or anxiety attack will help you deal with it more effectively. The various signs that you need to look out for that you are experiencing a panic attack are as follows:

Symptoms of Panic and Anxiety Attacks

  • Shortness of breath or hyperventilation
  • Heart palpitations or a racing heart
  • Chest pain or discomfort
  • Trembling or shaking
  • Choking feeling
  • Feeling unreal or detached from your surroundings
  • Feelings of hopelessness
  • Paranoia of what people will think
  • Depression
  • Loss of interest in anything
  • Headaches/tight band around head
  • Sweating
  • Nausea or upset stomach
  • Feeling dizzy, light-headed, or faint
  • Numbness or tingling sensations
  • Hot or cold flashes
  • Fear of dying, losing control, or going crazy
  • Constantly anxious
  • Disturbing thoughts
  • Difficulty in swallowing
  • Lack of sleep and feeling constantly fatigued

There are many natural self help treatments available for panic attack sufferers, all it takes is to find out which one suits you the most. This will help you get to the cause of why you are experiencing an attack, where as when you take medicine it will help you cope, but it will not help you heal the cause.

Here are 5 tips to help you get rid of anxiety attacks without medication:

1. Do not self medicate.

There are people that feel that they can deal with the situation and all that happens is that the anxiety attacks get worse. DO SEEK HELP. It is always important to get a professional opinion about your anxiety and panic attacks. When you choose to self medicate all you are doing is masking the situation and not addressing it.

2. Recognizing the issue.

This is where it gets a bit more difficult as many suffers believe that they do not have a mental health issues. The first part of recovery is to acknowledge that you do have an issue. Once you do then this will give you more determination to beat the attacks. For those that feel that they do not have an issue will find it harder to begin a proper recovery.

3. Breathing exercises.

One of the best ways to help rid yourself of anxiety attacks without medication is to do with breathing exercises. When the hyperventilation kicks in it will restrict your breathing and this causes the movement of blood around your body to slow down which will further aggravate the anxiety and panic.

Therefore it is very important to learn how to relax through breathing techniques. It will take time but it will put you in a more relaxed and less uptight state. What you will find is after a time that your attacks will lessen. Here are two more self help techniques that will assist in calming you down.

  • Putting hands on stomach and taking deep breaths that you draw down into your hands that are resting on your stomach.
  • Breathing in and out using a brown paper bag.

4. Change of lifestyle

Changing your lifestyle will also be of benefit if you want to lessen any attacks. Simply getting more sleep, drinking less coffee, consuming less or eliminating alcohol, cease smoking etc. as all these things will only raise your heart rate and blood pressure. When treating anxiety attacks by lowering your heart rate will assist you in coping with an attack.

Simply making healthier lifestyle choices for your self such as changing your diet and exercising will help you beat panic attacks.

5. Cognitive behavioural Therapy (CBT).

Therapists who deal with CBT will assist you in getting to understanding why and the cause of you having a panic attack. They can also provide you with muscle relaxation techniques which will assist you in recogniseing an attack . Therefore rather than it coming ouoot of the blue your body will be able to tell you if you are about to experience an attack. Therefore it is of value to learn the CBT techniques which will help you recognise the symptoms and help beat the affliction without medication.


It is important that if you or a loved one do suffer from panic and anxiety attacks that you do seek professional help in getting to the root core of why you are experiencing these attacks. Many people do not seek help and live in a world of experiencing constant panic and anxiety and do not lead a fruitful life. The longer you allow this to envelop your life, the more you will suffer long time.

So get professional help today and start your healing journey!







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