The distinct and sudden interval of physiological arousal, fear, acute anxiety, stomach problems, apprehensions and general discomfort are referred to as panic attacks. These attacks are abrupt in nature and may affect anyone without obvious reasons. Preventing panic attacks are thus extremely important. Panic attacks usually affect a person for around thirty minutes and may also occur in short bouts of fifteen to ten minutes. It may also manifest for a longer period, even for hours. Panic attacks are generally accompanied along with several related disorders and depression if the sufferer is unable to cope up with the situation.

Panic attacks affect a person due to a perceived or actual threat. They may also occur out of context sometimes. In medical terms, panic attacks refer to the secretion of particular hormones within the body, warning it of an impending danger. On any account a panic attack must be avoided as it can disable your professional as well as personal life severely. Recently a number of options have opened up to treat such attacks but as prevention is better than medication, try to avoid it.

Here is a list of some ways by which panic attacks can be effectively prevented:

1. Meditation and yoga
Meditation and yoga are excellent methods to reduce the levels of stress, which is a major agent triggering panic attacks. Meditation and yoga helps to relax the brain and are thus quiet helpful to prevent panic attacks.

2. Self belief
A vital role is played by self belief in preventing such attacks. The increase in the level of self belief reduces the probability of panic attacks. Increase the belief within you that you can handle any type of situation. For this purpose you can do several simple tasks, for e.g. getting a specific high score while playing video games, or controlling yourself by consuming lesser number of cigarettes per day. Doing them would increase your self belief and would inject sense of confidence within you. Gradually, you may increase the difficulty and number of such tasks. An important point to remember is that you should not try to attempt unrealistic tasks. Slow and steady always wins the race.

3. Regular exercise
Exercising regularly not only develops your physical health, it develops your mental condition as well. It makes you feel good and also refreshes you. In addition, the good physique you get would also increase your self belief.

As you can see, there are several methods to prevent a panic attack and gradually you would figure out new methods to prevent them.

A condition of sudden attack of acute unease, characterized by rising physiological arousal, rapid heart pulsation, acute trembling and irrepressible fear is referred to as a panic attack. Thus, there is a requirement of panic attack relief.

Nowadays, these reliefs are the need of hour by some persons. The major contribution towards the increment in the number of peoples suffering from these kinds of attacks is by the stressful life we live. In fact, these attacks can strike a person at any time and at the most unlikely place, without any clear triggers. In most of the cases, these attacks have other disorders associated with them, as well. Eventually, these attacks can ruin one’s professional and personal life. Hence, it is better to get out of such situation at the earliest possible.

However, medication is a procedure that consumes a lot of time and when one is suffering from such an attack; it is not likely that they would consider the probability of such long-term remedies. At such a critical point, one is supposed to have immediate treatment as their primary worry for the panic attack relief. There are a number of ways to have some relief in such a condition. Some of these are:-

1. The best method is to diversify one’s focus to some of the happy incidents and/or the flashback of life, which can provide positive boost. When one starts to think about something different, the brain shifts its center of attention from the apparent threat, to the positive phases of life, which eventually helps in having relief. Although it is quite a hard task, to have happy memories, when one is going through a session of panic attack. However, as it is said will power is the strongest power in the world, so, when one tries hard enough, they realize that it was not all that difficult task. In fact, it is the probably the best method to handle such circumstances. However, it requires immense effort and proper guidance to act like this.

2. Another way can be to have a short walk. As these attacks are characterized by an increased amount of adrenaline in the body, one can engage himself/herself in a bit of exercise or short walks. Apart from the fact that they burn excess adrenaline, they also help in diverting one’s attention. Moreover, it is the easiest way to tackle such a situation.

3. Another way, which can give some kind of relief, is breathing into a paper bag. However, it should be done in an extremely careful manner and should not be done in an excess manner as it may prove to be harmful in overdone.

The above solutions are just mere guidelines for the solution of such attacks. Apart from these, there are a number of ways through which such a situation can be controlled. When control and prevention are not working, these things will work for a person in his/her search for relief from panic attack. The extent, to which a particular method will be effective, differs from person to person. The proper method for a person can be found by proper research.

Anxiety sufferers utilize up to a third of every dollar spent on heath care in the United States, with doctor visits money value of nearly $22 billion a year. Anxiety disorder or commonely known as panic attack doesn’t just dissappear overnight. it happens to a person when that someone had a very stressful and frighful event that has scarred that person for life. So anything which might related to the frightful event will triggered the only memory cells which will sparks the anxiety. Panic attack are just as disabling as any physical ailment, but failing to see a specialist might lead to depression and suicide attempts.

Anxiety is a psychological and physiological state characterized by cognitive, somatic, emotional, and behavioral components. These components combine to create an unpleasant feeling that is typically associated with uneasiness, fear, or worry. The body then reacts to these thoughts by creating physical tension and significant discomfort.

When the body is faced with immediate danger, the brain orders the autonomic nervous system to activate the ‘flight-or-fight’ response. The body is flooded with a range of chemicals, including adrenaline, that trigger physiological changes. For example, heart rate and breathing are accelerated and blood is shifted to the muscles to prepare for physical combat or running away.

A panic attack is said to occur when the ‘flight-or-fight’ response is triggered but there is no imminent danger. A person may experience the symptoms of a panic attack in harmless and apparently stress-free situations, such as watching television or while asleep.

Some of the factors that can prime the body to inappropriately activate the ‘flight-or-fight’ response include:

• Chronic (ongoing) stress – this causes the body to produce higher than usual levels of stress chemicals such as adrenaline.
• Acute stress (such as experiencing a traumatic event) – can suddenly flood the body with large amounts of stress chemicals.
• Habitual hyperventilation – disturbs the balance of blood gases because there is not enough carbon dioxide in the blood.
• Intense physical exercise – for some people, this may cause extreme reactions.
• Excessive caffeine intake – the caffeine in coffee, tea and other beverages is a strong stimulant.
• Illness – may cause physical changes.
• A sudden change of environment – such as walking into an overcrowded, hot or stuffy environment.

Long term and short term drugs side effect

Doctors normally will prescribe a fix which is called Valium or Benzodiazepines. These drugs are used to combat anxiety and to induced calmess to the users. These drugs if taken will also caused drowsiness, slurred speech and also dizziness.

Using these drugs in a prolong time will caused the users to potentially noxious side effects such as cognitive impairment, dependance, habituation or neurological disorders. Other long term side effects include hepatitis, dermatitis, low white blood cell count, amnesia, paradoxical excitation, changes in vision, hearing alterations, breathing problems, hypertension, low blood pressure, fast or slow heart beat, palpitations and headaches.

How does Benzodiazepines work?

Benzodiazepines such as Valium operate widely in the brain, affecting emotional reactions, memory, thinking, control of consciousness, muscle tone and coordination and act by enhancing the effects of gamma-aminobutyric acid which is known as GABA in your brain.

The benzodiazepines enhance the action of the neurotransmitter, GABA(Gamma Amino Butyric Acid). Neurotransmitters are chemicals which enable the brain cells to transmit impulses from one to another. They are released from brain cells by electrical signals. Once released, the neurotransmitters signal inhibition or excitation of neighboring brain cells.

GABA is the major inhibitory neurotransmitter. The function of GABA is to slow or calm things down. Benzodiazepines increase the efficiency of GABA, thus causing greater inhibition or calming.

Exercise & Yoga

If you’re already exercising, good for you! If not, then start exercising daily which will help to reduce the stress hormones in the body, that can trigger sudden panic attacks.

Yoga, which is an ancient form of exercise is an excellent way to relieve anxiety/panic and muscle tension. Yoga will help the person to slown down and focus on the moment instead of stressing about all the things to be done.

Below are some example of exercise which can be completed if you’re a very busy person

• 30 minute walk with friends
• 10 minutes of resistance machines
• 20 minutes of swim followed by stretches
• household and gardening chores (yes it’s a form of exercise)
• 30 minutes bike ride
• 30 minute walks on indoor treadmill

STOP drinking caffeinated beverages!