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Control Your Anxiety & Panic Attacks: Proven Relief Techniques

Updated: Mar 25


A man having an anxiety attack

What is the difference between Panic and Anxiety Attacks?


Panic Attacks:


There is a slight difference between Panic and Anxiety attacks. Episodes of intense fear or anxiety known as panic attacks can last from minutes to an hour, occurring abruptly or due to specific triggers. They are a prevalent symptom of panic disorder, an anxiety disorder, and can also manifest in other mental health conditions or stress-induced situations.


Panic attacks entail a range of physical, emotional, and cognitive symptoms. These include rapid heartbeat, breathlessness, chest discomfort, sweating, shaking, dizziness, nausea, chills, detachment from reality, fear of losing control, and fear of death.


Debilitating in nature, panic attacks can disrupt daily life – work, school, and social interactions – even prompting avoidance behaviors. Such behaviors avoid situations deemed triggering, worsening overall quality of life.


It's vital to recognize that panic attacks aren't life-threatening, and individuals can't fatally succumb to them. Despite their distressing physical symptoms, they pose no lasting harm to the body and relief can be found.



Anxiety Attacks:


Though there can be symptom overlap between panic attacks and anxiety attacks, panic attacks generally manifest with greater intensity and a swifter onset compared to anxiety attacks. Panic attacks frequently entail physical symptoms like an accelerated heart rate, which might not consistently accompany anxiety attacks.


To sum up, panic attacks signify intense instances of fear or anxiety, potentially set off by various factors. Although both panic attacks and anxiety attacks exhibit some shared symptoms, panic attacks usually emerge more suddenly and with heightened intensity.


So, what can be done?


A diagram of cognitive behavioral therapy

Treatment for Panic and Anxiety Attacks:


Addressing panic attacks and anxiety attacks often entails a blend of therapy and medication. Cognitive-behavioral therapy (CBT), a therapeutic approach, holds promise for managing panic and anxiety disorders. CBT concentrates on assisting individuals in recognizing and confronting detrimental thought patterns and beliefs that fuel anxiety, alongside imparting strategies for handling symptoms. Collaborating closely with a healthcare professional is pivotal in constructing a tailored treatment regimen. With appropriate treatment and guidance, effective management of panic and anxiety attacks is attainable, contributing to an enhanced quality of life.


Medications.


A person handing out medication

Medications such as antidepressants, benzodiazepines, and beta-blockers can also be effective in reducing the frequency and severity of panic attacks and anxiety attacks.


Nevertheless, it's crucial to maintain a close partnership with a healthcare professional while incorporating medication, assuring its secure and efficient utilization.

Beyond therapy and medication, a range of self-care tactics can aid in the management of anxiety and panic attacks. These encompass practicing relaxation methods like deep breathing or progressive muscle relaxation, embracing consistent physical activity, prioritizing adequate sleep, consuming a nutritious diet, refraining from alcohol and drugs, and alleviating stress through practices such as meditation or yoga.


Listening to Self-Hypnosis or Guided Meditation recordings.


Sharon Shinwell clinical hypnotherapist

Listening to self-hypnosis recordings and guided meditation recordings can be a helpful tool in managing anxiety and panic attacks. Both techniques involve inducing a state of relaxation and focusing the mind, which can help to reduce the physical and mental symptoms associated with anxiety and panic.


Self-hypnosis encompasses the process of inducing a trance-like condition through concentrated attention and suggestive techniques. Within self-hypnosis, people are directed to unwind their bodies and minds, channeling their concentration towards constructive suggestions or affirmations that can aid in altering their viewpoint and mitigating anxiety. Through the utilization of self-hypnosis recordings, individuals can independently attain this state of relaxation and affirmative influence, bypassing the requirement for a hypnotherapist.


Guided Meditation involves using mental imagery and relaxation techniques to promote calmness and mindfulness. During a guided meditation, individuals are guided to focus their attention on a specific image or visualization, such as a peaceful scene or a healing light. This can help to shift their focus away from anxious thoughts and reduce physical tension.


Both Self-Hypnosis and Guided Meditation can contribute to anxiety and panic attack reduction by encouraging the mind and body to enter a state of relaxation. This aids in alleviating the physical manifestations of anxiety, such as rapid heartbeat and muscle tension, as well as in pacifying the mind, thereby diminishing the cognitive indications of anxiety like racing thoughts and excessive worry.


Moreover, both methods can aid individuals in cultivating an augmented sense of authority over their anxiety. By mastering the skill of inducing relaxation and directing focus towards affirmative suggestions or mental imagery, individuals might experience heightened empowerment in handling their anxiety symptoms and addressing panic attacks.


It's crucial to recognize, though, that while self-hypnosis and guided meditation can complement therapy and medication, they shouldn't be treated as substitutes for professional treatment for anxiety or panic attacks. Those grappling with substantial anxiety or panic attacks should seek assistance from a mental health specialist.


I have a downloadable Self-Hypnosis recorded session to help with Anxiety and Panic Attacks If you prefer to consider Guided Mediation then take a look HERE Both these recordings are also available on CD from Amazon HERE and HERE and you can read the reviews to help you to make up your mind.


"This article represents the personal views and opinions of the author and should not be taken as representative of the official policy or position of any organization, professional, expert, or individual."

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