End Panic Attacks! Integrating Psychological and Physical Remedies

by Peter Rubel

Panic attacks are something you want to stop. Now. 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.

However, panic attacks are usually a sign of underlying problems such as an emotionally traumatic past or asthma. In other words, there are psychological and/or physical influences behind panic attacks which need direct or indirect attention in order to stop vulnerability to panic attack.

Happily, various methods of controlling or eliminating panic attacks are very commonly helpful or effective. A combination of methods suited to the individual can be stronger than any one method by itself.

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 a background influence on panic.

Worth noting also is that the patient serves as his or her best doctor. The one suffering panic attacks chooses which advice to follow, what thoughts to think, how to practice lifestyle and so on. Therapy helpfully teaches us we need not face difficulties alone, but we each have our own responsibility too.

B. Spirituality

However much overlap there may be between professional secular therapy and religious practice in treating fear, there are approaches that may be unique to a given religion. One may consider unique forms of ritual, acts of charity, prayer and meditation as possibilities.

Probably at root, all persons have their own understanding of the universe and of themselves. These necessarily involve choices, beliefs, and presuppositions among other things. All persons have made their own commitment to issues like meaning, purpose, motivation, and existence. Such is the realm of spirituality and religion.

Some spiritual or religious belief and practice may and does buttress the war on anxiety and panic attacks. If we believe our lives have no purpose, that will have varied effects on how we handle panic. If we believe in supernatural benevolence, that too in some way will affect the way we address our panic.

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.

To control the escalating anxiety cycle we need to breathe more slowly. That is best accomplished by preparing for panic and regularly exercising good breathing methods.

Ideally, one should breathe through the nose from deep in the lungs using the diaphragm at about six breaths per minute when at rest. One will probably need to work in stages to reach that goal and probably correct related health issues along the way, but even some control and slower breathing during a panic attack has proven helpful for many.

Note in addition that a relatively large percentage of people suffering from panic attack have or will also suffer from asthma.

Asthmatics often have the parasite Ascaris in their lungs and may have some kind of metal poisoning in their body (lead, mercury, nickel, cadmium and so on), a fungal problem, a toxic living environment (possibly via air, medicine, food, touch), Irritable Bowel Syndrome or some negative reaction to some food(s). Slow, deep breathing through the nose often helps asthmatics as well as panic disorder sufferers, but one may need to address other issues too.

B. Physical exercise

Regular physical exercise may release mood-enhancing endorphins in the brain, help flush out toxins and waste products in the body, and have other indirect positive effects for people suffering from panic attacks, anxiety disorders and depression.

Sadly, physical exertion can throw asthmatics into an asthma attack, so a doctor's counsel, air purifiers, HEPA filtration, face masks and so on may be necessary before engaging in an exercise routine.

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.

About the Author

Next, see an overview about panic attacks at http://panic-attackrelief.com/panic-attack-information-an-overview/ and sign up for the free ebook and email mini-course while picking up tips about breathing techniques for panic attacks at http://panic-attackrelief.com/breathing-for-panic-attacks/ .

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