Right , i guess this is the logical conclusion of my blog

I hope its been useful to at least one person out there, if so its been entirely worth the effort

Just to summarize what worked for me and why !! BTW It doesn’t matter if you try what i did what matters is that you take the first step to help yourself

The first step is to realize that you have a problem , accept its only you that can deal with it and take action !!

Your probably in a bad place so you need to build yourself up .

For me Susan Jeffers Feel the Fear . . . and Do It Anyway book was the most important part of my recovery and is widely accepted as one of the best motivational and self help books ever written. It made clear to me that i had to take responsibility for my own attacks and gave me the impetus to start defeating them.

Secondly its important to know that you can actually do something yourself to lessen the effects .One of the biggest problems i had was fear of the fear otherwise known as Agoraphobia – this usually manifests itself as a feeling of panic when thinking about a particular scenario position i’d find myself in . Driving was the problem for me and thinking about any journey would fill me with dread – at one stage i couldn’t even go shopping for gods sake.

I wasn’t ready to do any any kind of exposure therapy at the time so was happy to come across the MC² Method .This simple little course really is superb and fitted my needs at the time .It introduces the concept of self therapy – translated as recognizing the feelings you have before an attack and then teaching you to accept them lessening the effects . Its delivered as a series of audio files that you can listen to anywhere.

I was at this stage really encouraged - don’t get me wrong the panic was still there but its effects were not as debilitating .

The great thing however was i knew that i could do something about them myself and i was convinced i could stop them.

Then i read a newspaper article on the Linden Method telling the story of an actress who was a sufferer for years and was cured by this program. I was pretty skeptical at first as the claims made were to me patently impossible .

What can i say – it worked for me – how i’m not quite sure but core to the program is reprogramming you mind to a place before the attacks started

Again i help this has blog has been useful – Just know you can get rid of panic ,don’t get sucked into the theory that you can only treat the symptoms of panic and not cure it – you can if you take action today !!

Good Luck and Best Wishes

Mike Hill

Hi there, my name is Mike Hill, a self-employed ICT Consultant and ex-panic attack sufferer.

I know full well how difficult living with panic attacks is, and the huge impact they can have on your life. I suffered frequent panic attacks myself for over 24 years before I finally decided to take action and do something about it

Many people go around looking for a cure for panic attacks, but they don’t do anything to try and stop panic attacks by themselves. I was just the same, for many years…

We do this not because we don’t want to be cured, but simply because we’re afraid to admit there is something wrong with us, and we’re afraid and sometimes even ashamed of the repercussions and social stigma attached to it.

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My story begins on the 23^rd August 1986, a gorgeous day that is forever embedded in my memory. Little did I realize it was a day that would change my life forever…

I was travelling to work, on the same bus that I’d taken every day for the last ten years… Suddenly, I couldn’t breathe. Within seconds I went from being my normal, happy, confident self to being a nervous wreck. My heart was pounding, the whole bus was shaking, I was wobbling and I really thought I was dying – I just had to get off that bus!

Half an hour later, and I’m still a shivering wreck. I’m hiding in an alleyway, too scared to move, terrified that someone should see me in this state.

Eventually, I managed to drag myself up off the floor but I couldn’t stop this choking feeling I had, so I went into a nearby store to get myself a drink. As soon as I stepped inside, I knew I couldn’t do it. The feeling of being enclosed was overwhelming, I panicked again and just had to run out of there…

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If you’re still reading this, then this is no doubt a familiar story to you. That’s because you too suffer from panic attacks, and I know you want to know how to stop  panic attacks too. Please, read on and hopefully I can help you get your life back to normal…

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For the next six years of my life, I was living in constant state of fear. I couldn’t set foot on a bus without a can of Pepsi in my bag to help control that feeling of choking. Likewise, entering a shop was a terrifying experience for me – I couldn’t bear to be in any situation where I wasn’t in control

Sound familiar?

But I was foolish. It took me until 1992 before I attempted to do anything whatsoever about my problem and . I just couldn’t face up to them. I was scared and ashamed. I didn’t know what people would think of me…

Finally though, I built up some courage and took my first steps towards to stop my panic attacks. I went to see my doctor and luckily for me, he didn’t laugh at me, or look at me as if I was a madman. Instead, he sat me down and explained all about the “fight or flight” conundrum that is programmed in all of us, as well as the serotonin issue.

Suddenly, for the first time in six years I felt as if I had a chance to get my life back again. With the help of cognitive therapy and by using beta blockers, for the next four years I was able to cope with my panic attacks pretty well. While I still suffered the occasional attack, I was usually able to calm myself down.

But the problem with this was, I was only ever coping with my panic attacks, not dealing with them…

Then, two events happened in quick succession that dealt me a very severe blow. On the 9^th of February 1998, the day after my sister’s birthday, my father passed away. And if that wasn’t traumatic enough, my mother passed away too, on the 27^th February.

Strangely enough, I didn’t experience any panic attacks during this traumatic episode, which lasted for a good couple of months. I think it was because I was too busy taking care of everything – funerals, settling the estate and sorting family affairs out.

But while I was keeping busy, and keeping the panic attacks at bay, at the same time I was talking myself into a world of pain.

I didn’t know what it was at the time, but it felt like I was dying inside. Looking back now, I can see that it must have been the shock of both my parents passing away in such a short space of time. I crashed into a world of misery and depression, and my outlook on life took a nosedive.

I was becoming paranoid – every ache or pain in my body, I was convinced it was cancer, a heart attack, or something worse… I was convinced I wouldn’t live past the age of my dad.

This episode left me feeling worthless at everything, and the worst thing was, I felt like I didn’t even care. My life meant nothing to me anymore, because nobody could love someone who was as useless and miserable as me.

I was slowly going mad, but luckily I had the instincts to realize that. I went back to see my doctor again, and told him how I was feeling. He prescribed me Paxil, which is an adrenaline inhibitor. Over the next two months, I was able to return to some kind of normal existence, but once again I knew this wasn’t a cure for my problem, it was just another quick fix.

My life carried on for the next eleven years, but the problems didn’t go away. Even though I met the love of my life and got married, had two lovely kids and my career was progressing, I still wasn’t happy.

You might wonder why I couldn’t be happy with the way my life was going. By all rights I should have been, but the problem was the drugs I was taking to control my panic attacks and depression. The problem with that drug (Paxil) is that while it controls the seratonin rush that is associated with panic attacks(it does this by balancing the receptors in the brain so they dont overload), this is the same rush which causes excitement in people. So the drugs stopped me from being happy.

Instead of enjoying my life, I spent most of it in a blur, being bored and miserable and unable to enjoy myself. I didn’t enjoy being with my kids, didn’t enjoy walking or talking to anyone, Christmas and birthdays were just depressing…

The other big side effect of Paxil is that it masks people’s emotions. I never realized how much stress I was under at work, because the drug was masking the normal warning signs your body gives you, so I didn’t slow down or look after myself.

This affected my health and I made it worse too, because I began alcohol every day to try and feel better. At the same time, my diet was terrible. I was turning into a complete and utter disaster of a human being.

As we moved into autumn 2009, everything was building up and building up, work was just getting too much, my health was deteriorating and I was more and more convinced that I was going to die soon. Then, things came to a head and I suffered a massive panic attack while sitting on a train. There I was once again, hiding in the toilets, a complete and utter wreck.

Somehow I managed to struggle home, and for the next few days I was so ill I couldn’t even get out of bed, instead I just lay there thinking even more dark thoughts.

But, though I didn’t realize it at the time, this was to be the turning point in my life that would finally allow me to live again. I can only thank my wonderful wife, who up till now hadn’t really understood the extent of my problems (I had hidden most of my problems from her). She sat me down and we finally talked through all of my problems for the first time. After two hours, we came up with a plan to try and fix my life for good.

We both knew that if I couldn’t look after myself, I would be no good to my wife, and so she sent me off by myself on a two week break, where I could get away from all the stress and try to sort my life out. For two weeks, I played golf, I sunbathed and most importantly, I had time to think  - how to stop panic attacks from tearing me down ?

And you know what it worked !! , i felt energised looking forward to my new life but one thing was missing how did i go about doing it.

By the time I returned home, I had come up with a drastic plan that I hoped would finally sort my life out:

• I would leave my job of 28 years, and instead work for myself.

• I would take six months off work before I started my own company, and get myself fit and well again.

I knew the core of all my troubles was my panic attacks, and so I had to be both mentally and physically fit if I wanted to confront this problem for the first time in my life. Therefore, the next two months were spent just working out at the gym, walking my dogs and playing with my children. Meanwhile, I cut down on the alcohol and sorted my terrible diet out. Basically, I started living normally again, learning how to relax.

After two months, I was ready to take on the most important part of my recovery – taking action !!!

I had been looking into methods of treatment that would work for me. My research led me to a number of programs that encouraged people to deal with their problems, and quite a few of them have great reviews, such as the Panic Away Method.

Eventually though, by pure chance i came across the “Linden Method” program a try, because the creator of this program was a recovering panic attack sufferer himself and also against mainstream logic he promised he could stop panic attacks completely.He explains that the method was a way of reprogramming a small part of the brain that triggers panic attacks

The program had the most amazing effect on me. For once, I was actually dealing with my panic attacks, rather than just coping with them, and I made rapid progress and I kept up with my new, healthy lifestyle.

Within weeks I was starting to enjoy my life again, for the first time in years. I had almost forgotten what it was like to be happy again!

By the time February came around (the anniversary of my mother’s death), I was almost there. I launched my new company on the 1^st of March – which instead of being stressful gave me a feeling of excitement I hadn’t felt in years.

Since then, things have gone from strength to strength. My new company is a success, I have more time at home to spend with my family, I’m happy and enjoying my life, and most of all, I haven’t had any panic attacks for over a year now. I’ve finally got my life back on track and I’ve never looked back!

The last thing i need to do now is try and stop taking Paxil and i hope to take advice on that in the next couple of months , I’ve beaten the mental part of the problem now its time to sort out the physical addiction.

BIG BIG BIG WARNING – DO NOT ATTEMPT TO REDUCE T OR STOP PAXIL WITHOUT TAKING MEDICAL ADVICE AS THIS STUFF CAN CAUSE BIG PROBLEMS

“My hope is that after reading my story, you too will finally gain the confidence to do something about those panic attacks and make them go away for good. I know you can do it too. Just believe in yourself. Good luck!”

The Effects of Alcohol on Panic Attacks and how to stop panic attacks by cutting it out

In many situations, the limited use of alcohol is considered to be acceptable. A couple of drinks at a social gathering or the odd night cap when you want to unwind are not going to cause problems. But for people who suffer from anxiety or panic , alcohol can become a big problem in their lives. Studies show a marked correlation between panic attacks and the abuse of alcohol.

Alcohol depresses the central nervous system in people, which initially creates an effect of sedation, producing a state of euphoria. This seemingly provides anxiety relief, and so it becomes very attractive to people who suffer from panic attacks.

Unfortunately, alcohol has long term side effects that are not at all pleasant. Chronic abuse of alcohol can result in dependency and can cause damage to the body’s organs, including the liver, kidneys, brain and heart.

Theory of Tension Reduction

Anxiety sufferers often rely on alcohol as the means of coping with stress and fear. This theory is known as the “Tension Reduction Hypothesis”, where people use alcohol as a self-medication in order to control symptoms of panic attacks.

Alcohol Abuse & Panic Attacks

Studies show that people who suffer from panic attacks are three times likelier than healthy people to suffer from alcoholism or addiction to other substances. In many cases, sufferers of panic attacks tend to begin drinking large amounts shortly after the time that regular panic attack symptoms present themselves. This could be an indication that some of the first anxiety and panic disorder symptoms are directly related to either alcohol withdrawal, or it could indicate that excessive alcohol use has somehow created a platform for panic disorder to develop.

Whichever theory is correct, there is no doubt that what starts off as a way to combat the symptoms of panic attacks often quickly end up having the opposite effect of adding stress. Excessive drinkers will suffer from alcohol withdrawal, what we know as a “hangover” which includes the following symptoms:

• Panic Attacks
• Anxiety
• Nausea
• High Blood Pressure & Heart Rate
• Vomiting
• Agitation

All of these symptoms combine to create feelings of heightened stress and anxiety, leading to more excessive drinking. Eventually, panic attack sufferers can end up in a vicious cycle which increases the symptoms and incidence of panic attacks, and also leads to other health problems associated with alcoholism.

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Effects of Diet and Lifestyle on Panic Attacks

There is a large school of thought that suggests diet can have an affect on the risk of people having a panic attack. There is plenty of medical evidence to suggest that people’s diets have a role to play in the frequency and severity of panic attacks. The American Journal of Psychiatry published a study in 2010 that shows women who eat lots of processed foods are at increased risk of suffering from both depression and anxiety.

Given that processed foods make up a large part of the average diet for people in Western countries, this is quite alarming news. However, the same study also indicated that women who eat a lot of whole grains, protein rich food, fruit and vegetables showed a reduced level of depression and anxiety. Additionally, there have been other studies that suggest that foods high in omega-3 fatty acids, such as fish, can help to prevent depression and anxiety. It’s therefore safe to presume that these foods will provide benefits for sufferers of panic attacks.

Foods to Avoid:

Caffeine

If you suffer from panic attacks, you might want to make your next coffee a decaf one. A study in Brazil in 2009 showed that panic attack sufferers have a much increased likelihood of developing panic symptoms following a high intake of caffeine.

Caffeine acts as a stimulant, and increases blood pressure and heart rate, causes anxiety and can therefore be a trigger for panic attacks. Also, you should bear in mind that not only is caffeine found in coffee, but also chocolate, tea, coke and some kinds of medicines too. Sufferers of panic attacks would be wise to limit their caffeine intake if they want to reduce the number and severity of their panic attacks.

Sugar

Another food that is best avoided by panic attack sufferers is anything kind of food with high levels of sugar. Sweet foods, such as soft drinks, cookies, chocolate and candy can cause blood sugar levels to rise quickly, which results in a surge of insulin. With the insulin surge, comes an equally fast drop in the blood sugar level, which can trigger panic attacks in anxious individuals. In order to avid this risk, avoid foods that contain processed sugar, and eat protein rich foods to keep blood sugars stable.

Other Foods to Avoid

Other foods that could cause problems include foods that have high levels of artificial sweeteners, especially something called aspartame. This synthetic sweetener, found in many packaged food products, has neurological effects that some people can be especially sensitive to.

Another controversial substance is artificial flavorings and colorings. There is a theory that additives like these can trigger ADHD in young children, and they could also cause problems for adult panic attack sufferers. Alcohol should also be avoided. Even though it provides temporary relief, its long term side effects leave sufferers even more vulnerable to panic attacks later on.

The Bottom Line

While there is no doubt that diet plays a role, the kinds of foods that could potentially trigger panic attacks usually vary depending on the individual. One useful idea for anyone who experiences panic attacks is to keep a kind of food diary, and record what foods they eat, and note if they suffer any symptoms of panic attacks after eating them. It may take a few days or weeks to observe an association, and you may not see any at all, but if you do you can try eliminating that food to see if it makes any difference in the frequency of panic attacks.

If you want to know how to stop panic attacks then you need to be aware of the treatments available

Natural & Clinical Methods For Treating Panic Attacks

Panic attacks are  treatable . Symptoms can be held in check through certain kinds of drugs, or they can be treated with therapy programs and exposure strategies.

Clinical Treatments for Panic Disorder

Many doctors will prescribe medication to alleviate or reduce  panic attack symptoms. However, while drugs can provide very effective relief at the time, they are only a temporary solution to the problem. While medication can certainly be useful in treating panic attacks, treatment should not be limited to it. Studies have shown that medication works best when it is combined with therapy, lifestyle changes and self-help treatments, which are needed to address the underlying cause.

Common Medications Used to Treat Panic Attacks

• Antidepressants – These drugs come in many shapes and forms, such as Prozac. However, while they can effectively block panic attacks, it takes a number of weeks for them to begin to work, which means sufferers have to take medication each day. Antidepressants also come with a number of side effects, including the nausea, sexual dysfunction, fatigue, weight gain, dizziness, headaches etc.
• Benzodiazepines – This name incorporates a wide range of anti-anxiety drugs, such as Xanax and Valium. They are known to act very quickly, often within just 30 minutes of taking the drug, so they can provide very fast and effective relief from panic attacks. However, benzodiazepines also come with a number of drawbacks. They are highly addictive and the withdrawal symptoms can be very serious when users try to wean themselves off the drug. These drugs also have nasty side effects too, because they work by reducing brain activity and blocking adrenaline and serotonin production. While adrenaline is the chemical which causes you to panic, along with serotonin it is also responsible for making you happy. Therefore, typical symptoms include depression, sleepiness, lack of coordination and fogginess.
• SSRI‘s (Selected Serotonin Reuptake Inhibitors) -SSRI’s such as Paxil are typically the  drugs mostly prescribed to counter panic attacks .Unlike Benzodiazepines they have minimal side effects and have a record of sucess .Essentially they increase serotonin levels and therfore reduces the possibility of having an attack.

Cognitive Behavioral Therapy

This is generally seen as the most effective treatment for panic attacks and disorders. Cognitive behavioral therapy works by having the sufferer focus on behaviors and thinking patterns that trigger and sustain panic attacks. The idea is to help sufferers view their fears and worries in a realistic light.

For instance, the therapist might ask the sufferer to consider what will happen if they had a panic attack whilst driving. The worst thing that would happen in 99% of cases is that they will have to pull over for a while, until the attack subsides. It’s highly unlikely that they would actually crash their car. Once people learn that it’s highly unlikely that something disastrous will happen, the experience is less terrifying for the sufferer.

Exposure Therapy

Exposure therapy involves exposing sufferers to physical sensations experienced during panic, only in an environment that is controlled and completely safe. This provides them with the chance to learn about healthy ways of coping in stressful situations. Patients might be asked to hold their breath, hyperventilate, or shake their head from left to right. Each of these exercises causes similar sensations to those that we experience during moments of panic. With each practice, patients will become more familiar with these sensations and learn to control them.

For agoraphobics, it is essential that they are exposed to the things they keep avoiding. It works the same was as exposure therapy does for anyone with a specific phobia – They face their fears in situ until the feeling of panic subsides. Through this, sufferers realize that the situation will not cause them any harm, allowing them to control their emotions.

Pouplar Programs such as the Panic Away and Linden Methods extoll this approach

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What Is A Panic Attack and why do they  Occur? – this helps you to understand how to stop panic attacks

The symptoms of a panic attack are quite different from those of normal fear and reactions to stressful situations. Panic attacks are a serious medical condition that can strike with no warning and for no apparent reason.

Typical panic attack symptoms include a sudden attack of fearfulness, nerves and also physical symptoms like a racing heart and profuse sweating. The level of fear in a person is completely out of tune to the situation a person is in when they experience a panic attack, as there is often no apparent threat to them. As time progresses  sufferers develop a continual fear of being struck by another  attack, which affects both their quality of life and day to day functioning.

Often, other serious medical conditions occur alongside panic attacks, including depression, drug abuse and alcoholism.

Symptoms of Panic Attacks

Panic attacks often last for around 10 minutes, and the symptoms include:

• Breathing difficulties
• Chest pain or a pounding heart
• Intense terror
• Choking or smothering sensations
• Trembling
• Dizziness
• Nausea
• Profuse sweating
• Hot flushes or chills
• A fear of loss of control
• A fear of imminent death

Beyond these symptoms, sufferers often live in a persistent state of fear that they will have another panic attack. This fear can cause sufferers to avoid situations or places where they believe an attack might occur, such as crowded malls, trains etc.

Causes of Panic Attacks

While medical professionals have been unable to establish an exact cause for this condition, it is believed that a combination of the following factors are involved:

• Abnormalities of the brain – Problems with certain areas of the brain could lead to an attack
• Genetic History – It is believed that family genetics play a part, as there are cases of attacks running in some families. It might be that it is passed on in the same way as we pass on traits like eye or hair color.
• Major Stress – Highly stressful events in life, or major transitions, like a loved one dying can lead to attacks
• Substance Abuse – Abuse of alcohol and drugs has been linked to attacks

Are Panic Attacks Common?

Yes, it is much more common than most people think. For example, in the USA, around 2.4 million adults suffer from attacks, ranging from mild to very extreme symptoms. Usually attacks begin in  early adulthood . Unfortunately for women they are twice as likely to suffer attacks

Outlook

It is possible to successfully treat panic attacks allowing sufferers to live a normal, satisfying life in the future. Studies have shown that almost 90% of people who suffer attacks can find complete relief once they receive the appropriate treatment. However, if treatment is not sought, a sufferer’s life can be severely impaired as the condition impacts on almost every aspect of life.

Untreated it can lead to the following:

• Avoidance – Sufferers will avoid places and situations that they think might trigger an attack, making a normal life almost impossible to lead.
• Agoraphobia – This is defined as a fear of situations or places where panic attacks could occur, or where escape would be highly embarrassing and difficult. It can lead people to avoid crowds and other public places, and in extreme cases, sufferers might even be too scared to leave their home
• Anticipatory Anxiety – This is the anxiety that is caused by sufferers just thinking about when the next attack might occur

Hi and welcome to the 1 Way To Stop Panic Attacks my site dedicated to helping people to take action and understand how to stop panic attacks themselves