In this post I will tell you how to get rid of panic attacks without medication. I have been suffering from this disorder for several years and I got rid of it without doctors and medicines.
I have experienced no uncontrollable panic attacks during 3 years. The most important fact is that I am not afraid of new attacks, because I’m ready to meet them and cope with them.
The article will reveal the way of achieving the state of no fear of panic attacks. I will also tell you by means of what methods and exercises you can quickly stop the panic attacks.Since you’re reading the article, chances are you or a member of your family, or your friend suffers from this disease, because of which an uncontrollable feeling of fear, fear of losing self-control and fear of death occur.
Before continuing talking about the method of getting rid of panic attacks (the abbreviation “PA” can be further used), I want you to understand something. Do not worry about this disease, it can be controlled and treated, it is not something terrible and incurable. The fact that you suffer from panic attacks, does not make you crazy, “displaced”, sick and “unique” (in the bad sense of the word).
Many people suffer from panic attacks (mainly young people), and the majority of them recover from PA. It is like a headache: either you have these attacks or not. Nothing more, nothing less. You know it already; I’m saying this just in case, because I leaked these words during the time when the first attacks began.
The first attacks
When the first attack occurred, I was scared and could not understand what was happening to me. I remember the abrupt appearance of uncontrolled, aimless animal fear in the middle of the night. At that moment it seemed that my heart was in my mouth. The panic paralyzed me completely. When the attack was gone, a bad feeling of anxiety still remained. I reassured myself that this was an isolated case and more likely it will happen never again.
The second and the third attacks have dispelled the hope. I was scared, not only because of the fear of the attacks, but also because of the fact that I could not understand their nature. At that time I did not suspect about the existence of such phenomenon as “panic disorder”. I did not know what’s wrong with me and I was very worried. I felt that I was gradually going mad and I was losing control over my mind.
If at that time someone had told me that was a very common disorder and no one falls into insanity, it would have been easier for me to endure the first attack.But everything had ended well. I have been suffering from panic disorder during 4 years. After this period, I finally forgot about them. I completely got rid of panic attacks without any medicines. In this article I will tell you how I managed to do this.
For a start, I will share my opinion concerning the nature of panic attacks. I believe that if you want to get rid of them, then, first of all, you shall know the enemy by sight, be aware of all of its cunnings and sneaky tricks. Therefore, I will start with a general view of the problem and then I will pass to some practical advice on how to get rid of the PA and how to stop panic attack quickly.
You need to know this. Not only to improve your erudition, but also to create the correct perception of panic attacks. I hope you will feel better by knowing that these attacks are simply the consequence of the brain’s artless biochemistry, the mechanism of which is similar to adrenaline rush and bringing the body into “combat readiness” in the face of danger. It is much better to take attacks this way than considering them as symptoms of your subconscious work, as consequences of childhood traumas and fears, which have settled somewhere deeply inside you.
Fear is an illusion
You have to understand that fear, which is born inside you during the attacks, is the result of certain substances’ emissions into your brain. All your accompanying fears concerning the fact that you will go mad, will faint or will even die – are just the consequence of these mechanisms. I assure you that they are not the real danger. A strongly drunk man may feel that he is able to show some wonders of martial arts, or that he can charm any woman. His arrogance is only the consequence of his intoxication and does not reflect his actual personality traits. If, after having drunk a bottle of whiskey, he thinks that he can knock out Mike Tyson, this does not mean that he can really do it.
The same can be applied to panic attacks. If, during the attack, you think you will lose control, will go mad, will die – it does not mean that this will happen. The fear during the attacks is the same illusion as arrogance of a drunkard. Nothing can happen to you. No one has died from panic attacks and no one has gone mad.
What happens during the panic attacks?
Following the sudden fear, the adrenaline rush occurred. It causes a certain reaction of the nervous system, the so-called “fight-or-flight” response. This response prepares your body for vigorous activity. This leads to an increase in heart rate (tachycardia), intensive breathing (hyperventilation), and sweating (which can cause chills and fever). Hyperventilation leads to CO2 (carbon dioxide) level reduction in the lungs and then into the blood. This leads to jumps in the blood acidity (pH), which may cause such symptoms as dizziness, numbness or tingling of extremities.
Simply put, a panic attack is nothing more than a manifestation of fear without its source. Imagine that someone inadvertently increased the fire alarm system sensitivity in a room, and now it turned on itself in any random time. Something similar happens to us during the attacks: our body starts to sound the alarm without apparent reason. Of course, the panic attack of some people is triggered by some events in the outside world, for example, it starts in the subway or on the plane. But the principle is the same: the body reacts to some things too strongly and sensitively and “turns on” the panic mode.
That is the way the body is. The “fight-or-flight” response, which underlies the panic attacks, was set up by evolution for us to be able to survive in case of danger. It is obvious that during the panic attacks this mechanism fails, and it starts in those moments, when it is not dictated by any expediency, that’s all.
More in detail about panic attacks you can read in my article:
Psychology of panic attack
The next step of “knowing the enemy by sight” is to understand what psychological causes create a panic attack. A panic attack is kind of – a “parasite”. The statement should not be understood literally. PA is not a living organism; therefore, the word “parasite” is quoted. The comparison is given just to simplify the understanding. Like any parasite, the panic attack exists at the expense of your energy, emotions, fears and it feeds on them.
The attacks are characterized not only by a sudden panic about some unknown matter, but also by the fact that during these attacks other fears and anxieties, which further only increase the attack, blossom. For example, you start to think that you will go mad, will lose control, or will die; you start spinning this ball of anxiety in own head, and thus new fears are born: you think that you have a serious illness, that you will never be cured, that all this will remain forever, etc.
The bundle of fears begins to ravel even more and you get worse; all symptoms of the panic attacks become stronger. When everything finally passed, you do not feel relief, but live in some anxious anticipation of new panic attacks. The fear of PA repetition provokes new panic attacks! Do you understand? It turns out that the panic mechanism in your body triggers the initial momentum of your body physiological reactions’ chain (adrenaline rush, increase in heart rate, etc.) and the rest “work” is done by yourself! How? You begin to fear, you provoke the emergence of new fears, you work yourself up and you feel groundless concern related to your health and your life.
Thus, you form a fertile ground for the emergence of new panic attacks.
Panic attacks like parasites feed on your fears, without which they will either be weakened thus becoming easier to be endured, or will disappear altogether. This is the key moment in understanding the nature of panic attacks and in getting rid of them! This understanding has allowed me to get rid of them. And now I will consider different methods of dealing with the panic attacks and will assess the effectiveness of each of them, as a particular example and in general.
For a start, I will tell you about the panic attacks’ treatment, about how to get rid of the problem forever. And then I will pass to “operational” methods, which will help you quickly stop the PA in case it occurs.
How do I feel about panic attacks’ “treatment” with the help of pills?
I guess that having quoted the word “treatment”, you already understand my attitude towards the use of antidepressants or tranquilizers in getting rid of the PA. In case you ask me whether you should, first of all, take pills at panic attacks?!
My answer will be: By no means! (Just the same as with depression, chronic nervousness, etc.) I believe that panic attacks have a range of emergence causes. These causes include, for example, exposure to stress, concern, bad habits, sedentary lifestyle, and emotional oversensitivity.
The PA causes consist of both psychological aspects of the personality and physiological state of the organism. The likelihood of the PA emergence – is an inverse function from the general state of your health: mental and physical. Any treatment involves getting rid of the disease causes; otherwise we can talk only about symptoms’ removal. Taking pills represents a “temporary” and unreliable solution, while ignoring the complex of measures aimed at refining yourself!
Are pills able to solve your health problems? No, they will provide only some temporary relief. Previously, we found that attacks feed on your fears and can exist only when you set these fears going. Are pills able to teach you to control your fear and resist it? Undoubtedly, they will allay the fear, but is this the solution? You will not learn to control the fear!
Even if the medicated “treatment” gives some result, then, what will happen if attacks returns? What if emotional trauma occurs again, what if sudden stress? Will you take pills again? What if it is ineffective for the second time? Will you take pills once again? What if it does not help?
A great number of these “what if” makes you completely helpless in the face of new panic attacks, because relying on pills as an easy and instant “solution” of the PA problem, you have become addicted to such solutions! Things depend on you no longer, it is all about whether the new course of antidepressants will bring the desired effect or not, whether you will have to endure the trauma again or not.
You become like a casino player, when only the luck determines the winning and losing. In cases when things depend on you no longer, you start to be afraid of new attacks, since you leave their appearance up to chance. Of course, pills represent a quick and the easiest way, but it is extremely inefficient. If you are a supporter only of such methods, you can leave the website right now, because further I will reveal some proven methods of long-term results!
I will tell you about the methods that will allow you not only to get rid of panic attacks, but also will help you not to be afraid of their re-occurrence. Of course, refining yourself is not as easy as going to the doctor and asking him to prescribe you some pills that he will gladly prescribe. It’s not only about doctors. Unfortunately, people look for exceptionally easy, fast and maybe unreliable solutions to their problems. That is why doctors prescribe them the things they came for.
People should take pills only in case when all other means were of no help. Or use them in combination with other natural methods of getting rid of the panic attacks (sports, therapy, exercises). One should by no means be limited only to medications!
It will be even better to cope without pills, as I did. Do not forget: antidepressants and tranquilizers are very harmful. Pills can also cause severe dependency of which it will be difficult to get rid. In my opinion this is the latest means in the case.
Accompanying symptoms of panic attacks
The insidiousness of panic attacks is that they bring a lot of unpleasant feelings, which, as it might seem, cannot be attributed to panic attacks. Therefore, people start being afraid of the fact that besides panic disorder they may have many other diseases. I often receive such comments (on the Russian version of the website) like: “Nikolay, in addition to panic attacks I feel like something is wrong with me, as though I look at the world through a haze.”
I also had these symptoms, which disappeared along with the panic disorder. Based on my own experience and based on many readers’ reviews, I arrived to the conclusion that these symptoms are associated with panic disorder. I decided to list them under this section, so that those who read this article have no need to invent themselves new diseases and no need to worry about these symptoms. I had experienced a part of them, when I was suffering from the PA.
- Feeling of unreality. Feeling as through signals from the outside world reach late. As through you look at the world through a haze. I had suffered from this. It has passed along with the PA. It is called derealization or depersonalization. You can read about this in more detail in my article “How to get rid of derealization and depersonalization”
- Increase of blood pressure. I had suffered from this. It has passed along with the PA.
- Feeling as though you faint. Surrounding sounds are upon that distorted. I had suffered from this. It has passed along with the PA.
- It is difficult to fix your gaze on a single object. It always “jumps”. I had suffered from this. It has passed along with the PA.
- Fear of dying. Fear of going mad. Feeling that I might lose control and hurt myself or loved ones. I had suffered from this. It has passed along with the PA.
- Increase of heart rate. I had suffered from this. It has passed along with the PA.
- Sleep problems. A sharp high-frequency sound in ears, when dropping-off to sleep. A sharp awakening, which brings the feeling as though you are falling. Literally “shakes out of sleep.” Frightening images in the head when falling sleep. I had suffered from this. It has passed along with the PA.
- Fear of swallowing food. A few readers, who left comments, had suffered or suffer from this.
If you find out that these symptoms are characteristic to you too, do not worry. You are not sick, schizophrenic or psycho. These effects are present in many people, who suffer from PA, as well as I was. If you have other symptoms associated with panic disorder and I haven’t listed them, nevertheless, do not be afraid. Panic attacks manifest themselves in different ways. Some people experience the fear of dying from a heart attack, the other lose their appetite, others are afraid of getting into subway, the next ones are afraid of global catastrophes, and there are some people that swallow with difficulty…
The PA aggravate your hidden fears and phobias and create new ones. Namely on you depend the way of these fears’ manifestation – fear of public transport or constant anxiety for your life. If as a result of the PA some unknown phobia has occurred, no need to think that your case is unique and requires a unique approach. (Although, I highly recommended you to see a doctor and make sure that you have no other diseases!) Your fellow-sufferers are not only those who have the same fear, but also all those who suffer from the panic attacks! It does not matter what exactly your phobia is, it is important that it results from the panic disorder and requires a therapeutic approach, which is applied to panic attacks.
That is, all tips from the article are suitable for anyone, who suffers from the panic disorder, no matter how panic attacks show themselves in his particular case!
I have added this section in December 18, 2013. I hope this information will help people worry less and will resolve some issues.
Methods of getting rid of panic attacks forever h2>
I must tell you at once that meditation is a technique for relaxation and self-control, not a mystical discipline. There is no magic and sorcery. Namely meditation has helped me get rid of panic attacks (in conjunction with the rest, about which I will tell you later). Meditation aims to fight against the cause of panic attacks: it reduces your sensitivity to stress, teaches to relax and deal with your fears, not to give them way.
I am not the only one, who has experience in panic disorder treatment by means of meditation: in the Internet, you can find a lot of comments on how meditation has helped many people get rid of panic attacks. When I read the sources, I have not found any comment concerning the fact that meditation practice somehow aggravated the PA. Basically, it helps get rid of them.
Recently, I received regular comments from the readers of my Russian version of the website. The comments reveal the fact that meditation helps them cope with panic attacks. People write in their comments that many more traditional methods were ineffective for them, and they have almost lost their hope of getting rid of panic disorder.Some of them could not even leave the house, being afraid of attacks. Meditation has taught them to deal with panic, to calm their mind and to control their emotions. They even do not believe in the received result; it was so unexpected.
Even if meditation doesn’t help you cure the PA, about which I frankly doubt, with the help of it you will no longer identify yourself with your fears, you will be able to distract from the attack, to control it, to stop the flow of unpleasant thoughts, and thus, to make the PA much more tolerant and smooth. I have heard that some therapists recommend meditating. Science has long identified the positive effect, which meditation has on your health and mood.
The positive effect is achieved only at regular practice. My anxiety and panic attacks have passed in about six months after systematic meditation twice a day. A year later I felt completely confident and not afraid of attacks’ repetition. Changes will not come overnight, but, meditation ensures a long-term effect and it does not only solve the problem of panic attacks, but also can give your personality much more: a sober mind, strong willpower, control of your feelings and mind, and unruffled calm. This is a valuable practice, which would come pat later.
I stopped being afraid of new attacks, not only because due to meditation I have become calmer and relaxed, but also because I know how to resist them in case of their emergence. Now I am sure that the PA will not be able to break me and plunge into despair.Due to meditation, I have learned to deal with them.
I would consider the panic attack as some original feeling more (some adrenaline rush in the middle of the day for no apparent reason: thrills, and just for free!), than as a threat. Meditation taught me this positive perception of the PA. When you learn to perceive the attacks this way, then they will go away forever. After a while, when I started meditating, I gradually began to realize what I shall do to feel good. This understanding was not a sudden revelation; it has penetrated into me gradually, drop by drop, and even imperceptibly, at first.
Meditation not only gets rid of panic attacks, but also gives you a subtle scent of your body, organizes the balance between your body and your mind, so that you begin to realize what your body needs in order to feel good and how to resist the painful attacks. You will have strength and willpower to implement this understanding in practice, to direct the conscious efforts to fight against the disease.
This is a great advantage of meditation over pills, the use of which does not imply any internal work, no conscious resistance. That is why the meditation practice can guarantee you that the PA will not come back and if they arise again, you will know what to do! You will be helpless no longer; you will be armed and very dangerous! And your willpower and your mind will become your weapon. Following the link you will be able to read about how to meditate properly.
Before you start meditating, I want to warn you about one thing. No need to consider meditation as a course of taking antidepressants, which consists in the fact that you are taking the medicament for a certain time and passively wait for some therapeutic effect, which either occurs or not. Many Russian readers of my blog have left a lot of comments like: “I am meditating for a month, when my panic attacks will go away? What shall I do? I think that nothing comes of it!”
Their mistake is that they are waiting for some instant effect and hope that the attacks will pass by themselves, once they start meditating. Undoubtedly, meditation has a strong antidepressant effect, if you do it regularly. It improves your mood, strengthens your nervous system and makes your less sensitive to stress. But its effect comes not only through this. Meditation is an effective tool to control your own mind. It gives you a valuable resource with the help of which you can manage your fears and emotions.
In order to get rid of panic attacks, you will need not only to wait every day until the attacks will finally go away due to meditation. You should not be passive; you should be active and try to exercise your willpower and control over the attacks! You will have to learn to deal with panic attacks, get rid of compulsive thoughts, not to pay attention to panic, not to identify yourself with your fears. Meditation will teach you all these.
Start meditating, watch yourself during the meditation, and try to observe your thoughts and emotions in a normal state, as you do it during the meditation. Panic attacks will pass, when you stop being afraid of them, when you learn to let your numerous fears go during the attack … They will not magically pass by themselves. This is not the easiest way. There are no quick, easy and at the same time effective ways to get rid of the panic disorder.
Remember what I have written at the beginning of the article, – the strength of panic attack depends on you, on your reaction to this attack. And if you learn to tolerate and ignore the attacks, you will win the PA. This is your first priority, use meditation as a tool for achieving this.
I cannot guarantee 100% that meditation will help all and sundry eliminate the panic attacks. Meditation is simply one of the tools for fighting against the PA, though very effective one. Therefore, do not be hung up about it. Try other safe ways of getting rid of the disease, along with meditation.
At the beginning of practice, your condition may get worse. This is normal, the same happened to me, and it should pass. If after a few weeks, it will not pass: meditate less or stop practicing at all.
Go in for sports
I have already written that in my opinion, the main PA cause is, among other things, the poor physical condition of your body. This condition occurs due to sedentary work, lack of physical activity, stress, malnutrition, disturbance of sleep and wakefulness, etc.
If you are reading the article, most likely, you suffer from panic disorder, so ask yourself: Do you ignore physical activity? How often do you get sick (for example, cold)? Do you smoke? Do you drink? Are you often troubled and worried over trifles? Do you sleep badly? Are you strongly tired? Is your lifestyle sedentary?
I’m sure that probably most of the answers to these questions will be positive. Panic attacks are directly connected to the general health of your body and your lifestyle. Those people, who do not pay enough attention to their health, became members of PA risk group.
Simply put, the PA cause is related to the health of your body, nervous system, and not only to some psychological problems, such as repressed memories and hidden complexes. Absolutely healthy people rarely suffer from PA. And if it is really the case, then you will not be able to solve the panic attacks’ problem by taking pills. Do they make you healthier? If you are too lazy to exercise, then start meditating.
But, of course, it is better to do both of them. Thus panic attacks will pass faster. Therefore, I will provide you with some pieces of advice related to the fight against PA by means of the general improvement of your body.
Remember that sport is not a panacea, but prevention! It can help some people get rid of the PA, and cannot help other ones. But if you’re not going to do the minimum physical activity, then everything will get only worse. No good mental health is present in a diseased and weakened body.
It is better to choose the sport, the activities of which take place in the open air: running, skiing, doing chinups, riding bicycle, etc. I am a big fan of running. Running is the best antidepressant. After a 40-minute run, my mood improves and anxiety recedes. There is even a term that describes the mood lifting after running: “runner’s high”
Some of my Russian readers have written that they are actively involved in sports for a long time, but the PA still do not pass. If sport does not help, then do some yoga. During sports activities your body gets excited, but during yoga your body and mind, on the contrary, relax, despite the fact that your muscles are working.
Yoga is not only some kind of gymnastics. First of all, it is a concentration, some work with breathing and relaxation. Yoga will be a perfect tool of fighting against the disease for those people, who suffer from panic attacks or depression.
Get rid of bad habits
Alcohol can stop the attack (however, based on my own experience, I know that you need to consume a lot of alcohol in order to achieve this purpose), but its use leads only to deterioration of your condition and increase the power of panic disorder in the long term, because of its damaging effects on your body.
I remember that panic attacks got strongly aggravated on the next day after drinking alcohol. If you are suffering from PA, this greatly increases the risk of harmful addictions’ formation and, as a consequence, your disease can get only worse.
Because you can easily get used to the source, which helps you block out the attack and feel better, such as alcohol or pills. The same can be applied to cigarettes and other drugs, which destroy the body and form favorable conditions for new attacks’ emergence. Try to reduce your coffee consumption up to the minimum.
Learn how to stop smoking.
Take a contrast shower
This procedure tones and trains your body. Since the time I started taking a contrast shower, a few years ago, I have never caught a cold! I am sure that it helps against PA as prevention. It also increases the mood, because of endorphins’ production.
Follow the sleep schedule
You should sleep on a regular basis, go to bed and wake up around the same time, get enough sleep, do not sleep too much! In fact, the sleep schedule strongly determines your health and mood. You should not neglect it. Do not treat it simply as prevention! Your sleep can have a big impact on the course of your illness.
Go to bed early (before 12-00 PM) and get up directly the alarm clock rings. Try to spend less sleepless nights from Friday to Saturday after a whole week of work! This tires your nervous system very much, and fatigue initiates the PA.
Eat healthy food
The food largely determines our body condition. Try to eat less fast food, eat less fatty meat and foods containing a lot of sugar.
Eat more vegetables, fish, chicken, fruits, berries, nuts, and seafood.
Put aside the thoughts about attacks
Try to dwell less on the attack; this is a good rule at any illness, not only at “psychological” one. Do not lose courage, relax: anxious anticipation of new attacks will only aggravate the PA. If thoughts about attacks enter your mind, do not allow their development. No need to think about them, just take your attention away, think about something else.
Every time find yourself once again bogged down in a swamp of negative thoughts and pull yourself out of there.
These thoughts may seem convincing and requiring immediate consideration, but it is just an illusion generated by your current state. Make yourself a promise that you will not think about the PA emergence. You should not get hung up on your health. No need to analyze your morale and think about how you feel. Put aside the thoughts like: “How do I feel now? Does treatment help me or not, I cannot understand?”
Relax. The less you think about your state of health, the easier it will become.
Less feel sorry for yourself and do not identify yourself with your fear
No need to think about how bad you feel, what a heavy fate came your way, how you suffer, etc. The fight against the PA requires some courage, and even some self-denial. While the pity for yourself leads to obsession with your illnesses (not just PA), and only aggravates your suffering, into which fire you pour the oil of pity. Yes, you feel bad, but – are you unable to cope with it? Remember, panic attack is just a certain physiological configuration of your body, one of many at which you feel some discomfort, and nothing more. Endure it as a headache, which will surely pass.
Do not identify yourself with panic and fear that occur during the panic attack. This fear is not a part of your personality. This fear is an illusion and deception. This is the way the panic disorder manifests itself.
Do not be on the bit of panic attacks
For example, if you planned to go to some meeting, but the attack caught you by surprise, then you should not cancel the meeting just because of the attack. Go to the meeting and behave as if you have no panic attack! This is the principle of feedback, which works very well and gives you a distinct advantage in controlling your disease.
Stop listening to PA orders, like: stay home, lie in bed and complain about how bad you feel, avoid communication and avoid crowded places. Do the opposite: walking in crowded places, attend meetings, go on dates and have a walk! Learn to face your fears! Imagine that you have no panic disorder and behave appropriately.
- walk more in the fresh air
- spend less time in front of the monitor
- move more
- go for long walks
- do useful work
- read books
How to stop a panic attack quickly
Diaphragmatic breathing and other relaxation techniques
Meditation is not the only tool to fight against the panic attacks, although it is the most effective. I know that breathing exercises help cope with the PA. I have written about them in the article “How to stop being nervous.” Breathing stabilization during the attacks leads to their weakening.
Because, during these exercises, we breathe using the chest and our breathing rate accelerates. You have to do the opposite: to breathe with your stomach, using deep rhythmic tidal breathing. During this exercise you should put aside all your thoughts and focus only on your breath.
“Paper bag” method
It is a well-known method of dealing with the PA. Its essence lies in the fact that you press a paper bag against your face and breathe in out. Thus, you limit the flow of oxygen into your lungs, which are now filled with carbon dioxide. But, despite the popularity of the method, it is criticized by a number of specialists. Not only because of the fact that, doing the exercise in public, you look like a solvent abuser. Experts say that this method can only increase the attack, because of the sharp reduction of the oxygen level in the blood, and it is not recommended to use a paper bag in order to prevent the attack.
Personally I have not tried to breathe into a paper bag during the PA, but I still recommend you to trust the scientist words and instead of using a paper bag, practice the diaphragmatic breathing, which is a very effective relaxation method.
Physical trainings “take” the PA energy
Apart from the fact that sport strengthens your health, improves your well-being and your mood, because during the physical activities endorphins are emitted – it also consumes energy. Energy is required for the PA emergence. Panic attack exists due to your body’s energy resources. I advise you to pay attention to the fact that when you get tired because of physical training, the PA appears considerably less frequent, than in those moments when you have a lot of strength!
This happens because the physical activity takes away the energy, which is required for the attacks’ occurrence. I am sure that a 30-minute run in the fresh air can significantly weaken the attack – try: you will get so tired that you will forget about the attack at all! It is better to spend the energy during some sports activities, instead of wasting it on panic disorder.
Though I have not experienced the PA for a long time, I must say that sport helps me very much to relieve fatigue and stress after work. After the training, your mood greatly increases and your mind becomes clear and rested. Sport is a natural antidepressant and tonic!
Fight against the PA – Way of the Samurai
In my opinion, this is one of the most effective methods of rapid getting rid of PA. I have called this way as “Way of the Samurai,” because it requires some endurance, strong-willed training, and even some courage, but it works perfectly.
Its essence lies in the fact that at the moment of panic attacks you should not try to get distracted or somehow stop the attack, but, on the contrary, you should focus all your attention on it and try even to increase it in some way. You should practically “want” that attack would fell over you with all the power, would become a challenge for your moral stamina, as a kind of dangerous and extreme entertainment.
The difference between extreme entertainments and the attack consist in the fact that the PA is completely safe, you should understand that nothing will happen to you, no matter how it may looks like. It is like jumping off a bridge with an insurance rope. The insurance rope is reliable, your life is not in danger, but it is still scary. You have to decide and take a step. If you managed to set yourself this way, to meet the attack face-to-face with almost fierce fighting courage, then, in the first moments it will really become stronger, because you meet it half-way.
But then, the effect will be quite the opposite. No matter how funny it may sound, but a panic attack as if “takes offense” at you and walks away! “Why you are not afraid of me any longer?”, “Why you do not run away from me?”, “Why you are not afraid of going mad, where is your entire fear?” – these will ask the panic attack. (The same thing happened in “Revolver” movie by Guy Ritchie, during the elevator scene, where the main character managed to beat his fear. Watch this scene in the end of the article.)
As I said, PA is a parasite that feeds on your fears, phobias and paranoia. Stop feeding the PA! Using the method of the Samurai, you will be able to pull yourself together, focus your willpower, and control the situation, instead of capitulating cowardly in the face of some phantoms and illusions. After all, you are not in danger! You will not go mad; your heart will not stop!
What are you afraid of? Try it! This method helped me, and I have heard from other people that they, independently of me, came up with such a way of dealing with their disease and effectively directed it against the PA. But they have their own names for the method… I do realize that my thoughts will meet a lot of objections. One might think that I have not truly felt strong attack, during which it is impossible both to pull yourself together and to think and understand something.
Believe me, I was going through this. It concerns my training. After a while, when you start meditating, you will be able to control the PA in particular and all your emotions and feelings in general. They will stop hitting you, like high waves. You will have the opportunity to look at them as if from the outside, as something alien to you and, consequently, control them. Now it seems complicated and, perhaps, impossible, but believe me, it’s just a matter of practice. Nothing is impossible.
What people are mostly “liked” by the panic attack?
In conclusion, I would like to warn you that the considered by me methods related to the ways of getting rid of panic attacks, are not able to give you immediate effect and relief.
You will have to be patient and make some efforts. Do not despair, when, in spite of all your efforts, PA will continue to exist – not all at the same time. This can be especially applied to meditation and sports.
You can feel the beneficial effects of both of them only over time and only with regular training. These are not the easiest solutions, but the best and reliable ones! They will help you not only solve the PA problem. They are also able to give you much more than you expect of them: a healthy body, good mood every day, lack of stress in your life, mindfulness, a lot of strength and energy, harmony and balance.
Remember the philosopher’s words: “What does not kill us makes us stronger.” This is a correct statement in some way, but it has some limitations. I would specify it by saying: “What does not kill us can make us stronger, but it can make us weaker as well.” I want to say that prolonged panic attacks can greatly demoralize you, in case you strongly dramatize and feel sorry for yourself.
But with the right attitude towards the PA, this not the most pleasant ailment can be your excellent school of managing your feelings, i.e. making you stronger. The one, who passed through panic attacks meat grinder and coped with the attacks independently, is able to handle his life’s challenges much better and reacts to paltry failures less, than those who did not experience these attacks and were not able to face the “extreme” mental states.
Do not allow the PA to break you, let them make you stronger! Remember, the best psychotherapists and the most modern medicines will fail to help you, until you want it by yourself! Just as seeds of different plants prefer different soil, the panic attacks can grow within a certain mental order. Panic disorder likes laziness, lack of initiative, tendency to complain and suffer, lack of courage, poor health, lack of willpower and ignorance…
There is also a mental order, which will be disastrous for panic attacks! This order includes spiritual strength, courage, willpower, self-denial, a positive view of things, willingness to take responsibility, ability to endure stoically failures and a sound mind.
There are no easy ways of getting rid of panic attacks. Your task is to cultivate your attitude to the attacks, which corresponds to the disastrous mental order for the disease. Look your fears in the eye, learn to control your anxiety, control your thoughts, and do not simply wait when the attack will pass thanks to some miracle.
Watch the Revolver movie scene! Remember! Your fear is NOT YOU!