The simplest symptom in recognizing that a panic attack is on its way of destruction is when suddenly lots of thoughts keep occupying your mind. When this occurs, the best way to handle panic attacks on initial onset is to go to a place that is quiet; a place where you can relax for a second until you notice that your once rapid heartbeat is gradually gaining its normal phase.

Once it struck, predominantly manifested by pounding heartbeat as if you can hear the sound all over, ignore everything within your environment and just concentrate thinking about a silent place until you have regained your composure.

Another way that can be effective in how to handle panic attacks is to keep busy. You will notice that when panic attack strikes, you will start to lose control suddenly. It then makes it crucial that your mind is occupied with something to do; something that keeps you in control. It can be a house chore or simply watching a relaxing TV show or even a kiddy show.

This may sound simple enough but it is really an effective on how to handle panic attacks – deep breathing! Yes, just take deep breaths as you think of a place that equals serenity and peace. It can also be a situation wherein you have found that tranquil feeling.

It is of greatest importance that you know the initial onset of your panic attacks. This is crucial so that you will be better prepared to deal with it before it turns into worst. There are available medical treatment options but still nothing compares to learning how to handle panic attacks while it is early. Frequent panic attacks can affect someone’s quality of life. You have to take responsibility within yourself to prevent it from getting worse.

As clinical social worker Jerilyn Ross, author of Triumph Over Fear: A Book of Help and Hope for People with Anxiety, Panic Attacks and Phobia, states “when anxiety becomes disproportionate to the situation and leads to avoidance of the fear-inducing situation and other undesirable consequences, it should be assessed”, she says. “And yes women are twice as likely to suffer.” But, why is it that women are more likely to experience anxiety and panic attacks than men?

Experts site both social/cultural and biological reasons that may contribute to a woman being more prone to anxiety and panic attacks than men. Cultural factors include the predominate ideal in society that women are expected to marry and raise children; that women are expected to bear the burdens of others and be caretakers, often to the neglect of their personal needs. Consequently, it is believed that because women are generally less assertive than men that women deal with more suppressed stress that eventually manifests itself through anxiety and/or panic.

Additional biological contributors, experts say, may include women undergo more drastic physical changes than men, including menstruation, pregnancy, and menopause which effect hormones and mood. Yet, while the exact cause of anxiety and panic attacks is unknown, and the specific reasons behind why women are more likely than men to experience such are also speculative.

In sum, anxiety is a very real condition. And, as with any disease or disorder, anxiety is not a respecter of persons. If you suspect that you may be suffering from one of the aforementioned conditions, remember that you do not have to live in fear. There is hope. There are various treatments to help you cure yourself of anxiety and panic attacks. Knowledge is power! And you have the power to take that first step toward conquering anxiety.

The first step is to learn what panic attacks are, along with commons symptoms. Contrary to popular belief, panic attacks are not strictly related to events. For example, many individuals may experience a panic attack when anticipating the stress of an important exam, or when preparing for a job interview. Panic attacks can also occur unexpectedly, even in the middle of the night. The impact of worrying can bring about the symptoms of a panic attack, or an attack itself. Knowing what stressors may make you more prone to panic attacks, and the symptoms associated with panic attacks (i.e., heart palpitations, sweating, shortness of breath, insomnia, dizziness, trembling etc.) will assist you with determining daily stress (which we all face) from something more serious, such as panic disorder.

Secondly, you will want to document each time you experience any of the aforementioned symptoms. Anytime you may feel that you are experiencing an anxiety attack, be sure that you document. This will help you identify any patterns, and assist your doctor with a possible diagnosis and subsequent treatment. In this journal, you will want to note the intensity and frequency of such attacks, along with any physical symptoms that you may be experiencing. Additionally, you will want to take note of any events/causes that may have contributed to the panic attacks. Examples of possible triggers can include: financial difficulties, an argument with spouse, the fear of losing your best friend (whether it is real or imagined), illness, change in sleeping or eating patterns, starting a new job, anything that you may feel be contributing to your anxiety and thus causing panic attacks, is worthy of documentation. This will help assist your doctor with diagnosis, and identifying viable treatment options.

If you are experiencing profound anxiety over an extended period of time; if you feel that the panic attacks are becoming more frequent and, perhaps, debilitating, you should consult either a physician or mental health professional for proper diagnosis. Only a doctor can proper diagnose panic attacks, anxiety, and panic disorders. Depending on the severity and frequency of symptoms, your healthcare professional may suggest natural remedies for panic attacks, or provide tools and tips that will help you cure yourself of anxiety and panic attacks. Either way, treatment for anxiety attacks is best done through an open, honest two-way dialogue between patient and doctor.

Remember, you are your own best advocate. You do not have to live with panic attacks. You can treat anxiety attacks, and live your best life by making that first step today!

Interestingly, with each anxiety attack you experience, your chance for more panic attacks increases. In other words, you become more physiologically prone to panic attacks. It’s akin to a pot of boiling water. The water has already begun to spill over, and the temperature does not decrease, the water will continue boiling over. The good news is that you do not have to walk on egg shells. In fact, more than nearly 90% of individuals who experience panic attacks find that, with treatment, they are able to manage their panic attacks. That said, here are some starter tips for panics attacks:

Relax and breathe! Let’s face it. Stress takes a toll on us mentally and physically. Stressful events (or even anticipated stress) deregulate our breathing, making it shallow and even difficult. Hence, the reason why many patients who suffer panic attacks will complain of a shortness of breath. Studies show that mastering effective breathing techniques, and learning relax the muscles in our bodies can help minimize the onset of panic attacks, even offset them entirely. If you anticipate an anxiety attack, take several very deep breaths and releasing the air from the lungs. Doing this for approximately one minute will help relax us by bringing oxygen to each of the muscles.

Additionally, when practicing breathing techniques, you can try scanning your body. Begin by sitting in a chair with your feet placed flat and firm on the floor. Focusing on your feet, begin tensing your feet muscles by curling your tools as if you were digging into the floor. Tense the muscles for five seconds, then release the muscles for another five seconds, repeating the process several times. Remember, to breathe deeply, inhaling and exhaling throughout the process so as to bring oxygen to each muscle. Once you have worked your feet, move up to the calves, thighs, abdomen, back (lower and upper), chest, neck, and face. Ever wonder why dancers portray an aura of control and inner peace? Well, the same exercises suggested in this article to help you handle panic attacks, are the same exercises dancers use while training. It is no coincidence that there is a direct correlation with a sense of mental well-being and physical fitness. Relaxing the body, helps relax the mind; therefore enabling you to better cope with panic attacks.

Speaking of relaxing the mind, consider taking what professional call a mental vacation. In other words, train your mind to think about positive events and people so as to divert your attention away from the stress and anxiety. For example, if you are having trouble falling asleep because you are worrying about the stack of unpaid bills on your desk, or you are concerned about whether or not a prospective employer will call you tomorrow, take a vacation-a mental vacation from your worries. Imagery can be quite helpful when dealing with anxiety. Try picturing yourself lying on a beach, with the soothing sounds of crushing waves nearby and the salty sea breeze tickling your nose. Or, perhaps, you are picturing yourself at the ballet drinking in the magic of colorful tutus flying across the stage. Whatever brings you joy and peace, picture it. Focus on it; allow the image of that peace and joy relax you. It is amazing how the power of positive thinking can change our attitude and stabilize both our emotional and physical well-being.

Change behaviors/habits. While panic attacks may wreck havoc on you mentally, physically, and emotionally, you have the power to control panic attacks. You do not have to live with anxiety, constantly worrying and being consumed by fear! When panic attacks occur, consider documenting it. Write down when they happen, what symptoms you felt, how long the episodes last, and try to identify possible triggers. If you notice that a panic attack occurs after you went shopping, because you spent money that you should have saved for gas and utilities, this is easily avoidable. By changing your spending habits, you can reduce your financial anxiety; therefore, in turn, reducing your likeliness for panic attacks. By adopting behaviors that will enable you to reduce and even relief stress, you can cure yourself of anxiety and panic attacks.

Seek help! You do not have to fight this alone. There is help available. By consulting a mental health professional, you can learn about natural remedies and tips for panic attacks. You can take control of your life with the proper anxiety treatment!

For starters, the best way to support a loved one who suffers from anxiety and panic attacks, even depression, is to be a sounding board. This may sound simple, but the trick is to maintain your own health and well-being; to not neglect your needs as you help care for the needs of others. Giving someone with anxiety permission to express their thoughts, feelings, and concerns enables them to better cope with that anxiety. The objective in serving as a sounding board is to help the individual learn effective coping mechanisms. It is not, however, your job to take on the problem for them. Additionally, by allowing the person to communicate their feelings with you, they should begin to identify triggers and patterns so as to reduce their likeliness of future panic attacks. Through open, honest dialogue, they can learn how to change behaviors and find the proper anxiety treatment. Remember, it is not your job to take on the problem yourself; rather, be a source of strength and support.

That being said, other proven effective ways of helping a loved one dealing with anxiety and panic attacks include:

Set personal boundaries. Sometimes when we love someone, we think that by saying “no: we are not being a good friend, spouse, caregiver, or even a good person. This is not true. By knowing our own personal limitations, we can actually serve our loved ones better. In being open and honest, and knowing our own limitations, the seeds of effective communication are bred. And, good communication is essential in any relationship. If a friend or spouse who knows that they can be honest with you, and get an honest response in return, will not only appreciate and trust you more, but will communicate with you more, as well. Moreover, by setting personal boundaries, you will avoid any potential resentment of the other person’s problems and struggles. You will also avoid emotional exhaustion. In other words, setting personal boundaries helps you maintain a level of self-preservation which is good for both you, and your loved one.

Educate yourself. It is important to educate yourself about panic attacks-what triggers them, the signs and symptoms, and effective anxiety treatments. Occasionally, at the peak of frustration, we forget that anxiety attacks/panic disorder is a real condition that requires treatment. It is not as if the individual is choosing to have a panic attack. When we understand more about what a person is feeling and thinking when experiencing panic attacks, we are better equipped to support them as well as maintain our self-preservation.

Encourage, reassure, and support. Depending on the level of anxiety your loved one experiences, it may be helpful to not only encourage them to seek the advice of a mental health professional but also seek personal support. As you research panic attacks and encourage your loved one to explore anxiety treatments, you may seriously consider seeking support to help you cope with the secondary effects.

In sum, so as to help another person we must also help ourselves. By becoming informed about panic attacks, anxiety treatments, you will not only better support your loved one but you will be better equipped to cope with the secondary effects. It is never easy watch a loved one face the potentially debilitating effects of panic attacks, as such it is important to be aware of how their condition may affect you so that you can help them, help yourself, and nurture your relationship together. Remember, the only thing to fear is fear itself. When we understand that anxiety attacks are a real, but very treatable condition, we are better able to empower others in the healing process. Panic attacks do not have to control your life. We each have the power to conquer our fears.

So, what causes an anxiety attack? While it is not clear what exactly causes anxiety attacks (or panic attacks), it is understood that anxiety attacks are the result of a malfunction in an individual’s natural response to stress. It should be known that fear and panic are natural emotions exhibited by human beings in times of stress and that panic is very natural and common. Yet, individuals suffering from anxiety attack disorder must learn to determine what triggered their response so as to better cope with reducing the frequency of attacks. For instance, if you find yourself waking up in the middle of the night worrying about your debts, or having difficulty falling asleep the night before an exam, you can logically ascertain that those are triggers. As such, you can begin learning effective coping mechanisms.

In some instances, panic attacks are the result of natural causes (and not simply external stress of life events). For instance, asthma, diabetes, thyroid disorders, epilepsy, adrenal disorders, chronic obstructive pulmonary disease, or acute respiratory distress syndrome can induce panic attacks, or even increase one’s likeliness for panic attacks. Additionally, if one is particularly prone to panic attacks, they may find it helpful to consult a therapist to determine whether or not the frequency is representative of a possible mood disorder such as borderline personality disorder (BPD), obsessive compulsive disorder (OCD), post traumatic stress (PTSD), or major depression. In doing so, effective natural anxiety cures can be identified.

Speaking of treating anxiety attacks, treatment is usually based on both frequency and severity. Common anxiety treatments include the following:

Relaxation techniques such as progressive muscle relaxation, controlled breathing, and guided imagery may help reduce anxiety.

Using sensors that measure physiological arousal brought on by anxiety (such as changes in heart rate and muscle tension), biofeedback teaches you to recognize and control these body processes.

Hypnotherapy. Hypnosis for anxiety is conducted by a clinical hypnotherapist who works with you using different therapeutic techniques while you’re in a state of deep relaxation.

Acupuncture. An ancient tradition in popular Chinese medicine, acupuncture may also help reduce anxiety.

Furthermore, natural remedies for panic attacks include valerian root and kava. Remember, panic attacks are a very real disorder. Yet, you do not have to live with the pain of anxiety. Panic attacks are treatable.

For starters, panic attacks are defined as a sudden and unexpected period of intense fear or discomfort that come almost out of the blue. The American Psychological Association puts it this way: “a surge of overwhelming fear that comes without warning and without any obvious reason. It is far more intense than the feeling of being stressed out that most people experience.” While the symptoms of panic attacks are commonly induced by stressful events or situations, there are also natural causes for panic attacks. Certain health problems such as adrenal disease, diabetes, or pulmonary disease can increase one’s likeliness for having panic attacks. In some cases, when panic attacks are frequent and severe, the cause may be attributed to chemical imbalances in the brain (i.e., depression) or past trauma (i.e., post traumatic stress disorder). That said, health professionals have identified three distinct forms of panic attacks:

Unexpected panic attacks occur spontaneously with a clear, discernable reason. Unexpected panic attacks might even occur when one is relaxed or asleep.

Situationally bound panic attacks are triggered by a specific situation (i.e., crossing a bridge, public speaking, or taking a test). Situationally bound panic attacks almost always occur immediately after one is exposed (or anticipates being exposed) to the situation they fear most.

Situationally predisposed panic attacks are similar to situationally bound panic attacks, in the sense that they are triggered by a specific situation. Yet, situationally predisposed panic attacks occur less frequently. Additionally, situationally predisposed panic attacks don’t always occur immediately after exposure to the feared situation. For example, if one’s panic attacks are triggered by public speaking, there are times when that individual will give a speech without having a panic attack, whereas the panic attack only starts after they have already been speaking for 15 minutes.

With that, what can you or someone you love do to help reduce their likeliness of having a panic attack? While the exact cause of panic attacks is unknown, there are natural remedies for panic attacks. Perhaps the most preferred method of anxiety treatment recommended by health care professionals is cognitive behavioral treatment. During cognitive behavioral treatment involves teaching patients how to effectively manage stress and emotions; to identify triggers and how to effectively cope so as to reduce panic attacks. This is generally accomplished through breathing and relaxation exercises, physical exercise (i.e., running, yoga, or dance). If one is particularly prone to panic attacks, they may be referred to support groups specifically geared toward anxiety treatment, even psychotherapy. In particularly severe cases, a patient may be prescribed medication (i.e., antidepressants) as a method of effective of anxiety treatment.