Generally, after an episode of panic attack, you will become tired and burnt out for the rest of the day. You could sleep all day long and still wake up feeling tired.
You need to understand that panic attack is your body’s “fight or flight” response. You body becomes physically active and pumped up during a panic attack and because of that, it continuously tax your energy.
It is important that you get proper sleep and rest. Sufferers often complain that they are exhausted but they have trouble falling asleep and hence they continue to struggle throughout the day, thinking that this is normal. It is not! This approach will only worsen your condition. Do whatever it takes to get proper sleep because nothing else will help improve this condition – NOTHING!
It is important to get your priorities right. You work hard...and you rest well. No compromise.
Welcome To No More Panic Attack
Panic attack can strike you anytime, anywhere. The very first panic attack can be a very terrifying experience as you are struck be a barrage of strange uncomfortable symptoms and you feel as though you are going to die very soon.
For some people, their panic attack is a one-off, isolated experience but for others, it never really does go away and they continue to suffer from panic attacks again…and again…and again.
Left untreated, panic attack sufferers can develop irrational fear of situations that they think might trigger their panic attack. In the worst case scenario, they may also become totally house-bound as they feel unsafe going out alone. This can have a very serious and negative impact on their relationships, work and personal life.
Hence, this site was created with the intention of helping all panic attack sufferers. Learn more about your symptoms now and discover how you can stop you panic attacks permanently!
For some people, their panic attack is a one-off, isolated experience but for others, it never really does go away and they continue to suffer from panic attacks again…and again…and again.
Left untreated, panic attack sufferers can develop irrational fear of situations that they think might trigger their panic attack. In the worst case scenario, they may also become totally house-bound as they feel unsafe going out alone. This can have a very serious and negative impact on their relationships, work and personal life.
Hence, this site was created with the intention of helping all panic attack sufferers. Learn more about your symptoms now and discover how you can stop you panic attacks permanently!
Fear Of That You Are Going Mad Or Crazy
In addition to the various physical symptoms, panic attacks will also cause a certain degree of emotional symptoms as well. For example, due to the barrage of physical symptoms, you might become overwhelmed and think that you might go mad. You are afraid that you cannot handle the symptoms and you are going to have a nervous breakdown.
You feel that you are going to have a “heart attack” and you are going to faint. You are scared that something is wrong with you and you don’t know how to make it stop. All these thoughts frighten you and you can’t think of anything else other than intense fear of dying.
No one can feel all these scary thoughts all at once. It can make anyone think that they are going mad or crazy – and this is what you are going through. However, you need to understand that it’s the over stimulated senses and nervous system that it causing all these problems. You will never go crazy or mad. You are distressed and confused by the bizarre symptoms and so you think that you will not be able to handle this mentally – which is a perfectly normal reaction.
Despite these scary feelings, you need to know they are only symptoms of panic attack – just symptoms, not illness – and they cannot cause you any mental harm. They are not signs of mental illness, just physical symptoms caused by periods of high anxiety.
Rationalize your thoughts and tell yourself that these symptoms are cause by panic attacks – not mental illness. Remember this, you are ALWAYS in control, you have a choice on your thoughts – you can accept, change or dismiss them. You are ALWAYS in control, you ALWAYS have a choice. You are not crazy…and definitely not going mad!
You feel that you are going to have a “heart attack” and you are going to faint. You are scared that something is wrong with you and you don’t know how to make it stop. All these thoughts frighten you and you can’t think of anything else other than intense fear of dying.
No one can feel all these scary thoughts all at once. It can make anyone think that they are going mad or crazy – and this is what you are going through. However, you need to understand that it’s the over stimulated senses and nervous system that it causing all these problems. You will never go crazy or mad. You are distressed and confused by the bizarre symptoms and so you think that you will not be able to handle this mentally – which is a perfectly normal reaction.
Despite these scary feelings, you need to know they are only symptoms of panic attack – just symptoms, not illness – and they cannot cause you any mental harm. They are not signs of mental illness, just physical symptoms caused by periods of high anxiety.
Rationalize your thoughts and tell yourself that these symptoms are cause by panic attacks – not mental illness. Remember this, you are ALWAYS in control, you have a choice on your thoughts – you can accept, change or dismiss them. You are ALWAYS in control, you ALWAYS have a choice. You are not crazy…and definitely not going mad!
Depersonalization - Feeling "Unreal"
One of the most mysterious symptom which is difficult to explain and describe. You may either feel that you are not real, or even out of your body. It is very common to assume that you must be going mad or crazy…I mean…when have you ever heard of people feeling “unreal”?
You may also feel like you are in a dream like state. Things around you are shimmering, foggy and hazy.
You need to understand that the mind and body are tightly integrated and this symptom is a clear example of how an overly stimulated nervous system and cause you to experience an odd mix of feeling, emotions and perception. This feeling of unreality or depersonalization is one type of mental state that high level of stress biology can produce.
There is not much research into this particular symptom but you only need to know that you are perfectly safe and fine. You are definitely NOT going crazy or mad. When you start to calm down and relax, this feeling will die off eventually.
You may also feel like you are in a dream like state. Things around you are shimmering, foggy and hazy.
You need to understand that the mind and body are tightly integrated and this symptom is a clear example of how an overly stimulated nervous system and cause you to experience an odd mix of feeling, emotions and perception. This feeling of unreality or depersonalization is one type of mental state that high level of stress biology can produce.
There is not much research into this particular symptom but you only need to know that you are perfectly safe and fine. You are definitely NOT going crazy or mad. When you start to calm down and relax, this feeling will die off eventually.
Trembling
Panic attack is also known to cause involuntary shaking and trembling. You may feel as though you have an all over invisible shake/tremble going on within you and this may sometimes convert to be large visible shakes often at night. You whole body, including arms, hands and legs is trembling and you can’t stop it.
This is another common symptoms caused by high stress biology during panic attacks. As a result, your nervous system and muscles become over stimulated, which results in shaking and trembling.
This is another common symptoms caused by high stress biology during panic attacks. As a result, your nervous system and muscles become over stimulated, which results in shaking and trembling.
Muscle Tension Or Stiffness
During or even after a panic attack, your muscles may feel tight and they may feel painful or numb as well. It is also common to experience cramps in any parts of your body. Your joints may also feel stiff and it is hard to move around.
In addition, your scalp may feel sore and you may feel pain shooting off it. You neck and head will also be tense.
The level of muscle stiffness and tension varies from person to person. Some people will experience very little or mild tension while others may experience great pain to the point that they become immobile. It is also reported that some panic attack sufferers experience muscle twitching.
As with most symptoms, they will fade and diminish when you panic attacks stop. However, regular exercise can also eliminate these symptoms. If you have not been active for a long time and you start exercising, you will experience muscle soreness the next day when you wake up. This is exactly what’s happening to you when you experience a panic attack as it can be said to be equal to a full cardiac workout. Frequent and regular exercise will help condition you muscles eliminate muscle tension or pain.
In addition, your scalp may feel sore and you may feel pain shooting off it. You neck and head will also be tense.
The level of muscle stiffness and tension varies from person to person. Some people will experience very little or mild tension while others may experience great pain to the point that they become immobile. It is also reported that some panic attack sufferers experience muscle twitching.
As with most symptoms, they will fade and diminish when you panic attacks stop. However, regular exercise can also eliminate these symptoms. If you have not been active for a long time and you start exercising, you will experience muscle soreness the next day when you wake up. This is exactly what’s happening to you when you experience a panic attack as it can be said to be equal to a full cardiac workout. Frequent and regular exercise will help condition you muscles eliminate muscle tension or pain.
Urge To Go To The Toilet
You may also have a sudden urge to go to the toilet when you are having a panic attack. Even though you may have gone a few times already, the urgent need is still there.
This is the cause of your body’s stress biology. You can also think of it as preparation for the “fight or flight” response. Thus, all your body’s “excess baggage”, that is the waste matter, will be force out. Hence, you will have the urge to use the toilet.
Contrary to popular belief, this is NOT caused by or the result of agoraphobia or the fear of open space.
This is the cause of your body’s stress biology. You can also think of it as preparation for the “fight or flight” response. Thus, all your body’s “excess baggage”, that is the waste matter, will be force out. Hence, you will have the urge to use the toilet.
Contrary to popular belief, this is NOT caused by or the result of agoraphobia or the fear of open space.
Severe Stomach Pain
During panic attacks, your digestive juices decrease and you metabolism slows down. You may have the urge to use the toilet and have tummy aches. These tummy aches can be from gentle butterflies to severe pain.
You may also feel bloated and feel that your stomach is very tight. You can suffer from a lack of appetite, sometime; even the thought of eating will make you nauseous or want to throw up. It suffices to say that you rarely ever throw up.
You need to understand that high stress biology, produced during panic attacks, will cause the built up of stomach acid which can irritate the stomach and cause indigestion, bloating, loss of appetite, so forth and so on.
You can try eating frequently, but in smaller portions, to help reduce these symptoms. Eating non-spicy food can also help as it causes less irritation to the stomach. Drink plenty of water and get ample rest as this particular symptom can take a while before it disappear.
You may also feel bloated and feel that your stomach is very tight. You can suffer from a lack of appetite, sometime; even the thought of eating will make you nauseous or want to throw up. It suffices to say that you rarely ever throw up.
You need to understand that high stress biology, produced during panic attacks, will cause the built up of stomach acid which can irritate the stomach and cause indigestion, bloating, loss of appetite, so forth and so on.
You can try eating frequently, but in smaller portions, to help reduce these symptoms. Eating non-spicy food can also help as it causes less irritation to the stomach. Drink plenty of water and get ample rest as this particular symptom can take a while before it disappear.
Shortness Of Breath And Difficulty In Breathing
This symptoms is caused by hyperventilation coupled with the contraction of you wind pipes. Thus, you require more effort to breathe and you are taking in more air than necessary. All this translates to the “Shortness of Breath” or “Difficulty in Breathing” sensation.
You are forcing yourself to breathe each time, which is unnatural. You fear that if you don’t force yourself, you might stop breathing and die.
NONE of these will happen. You cannot suffocate. You will never die.
You need to understand that the change in stress biology during a panic attack will affect your breathing to a certain extent. As always, they will appear during panic attack episodes, but once you start to calm down and relax, your breathing will also return to normal.
In addition, breathing is a natural, automatic body process. You don’t have to force yourself to breathe. Your breathing maybe shallow but you will always get enough air.
You are forcing yourself to breathe each time, which is unnatural. You fear that if you don’t force yourself, you might stop breathing and die.
NONE of these will happen. You cannot suffocate. You will never die.
You need to understand that the change in stress biology during a panic attack will affect your breathing to a certain extent. As always, they will appear during panic attack episodes, but once you start to calm down and relax, your breathing will also return to normal.
In addition, breathing is a natural, automatic body process. You don’t have to force yourself to breathe. Your breathing maybe shallow but you will always get enough air.
Blurred Vision
During a panic attack, you may start seeing stars or fuzzy movement. You vision might also start to narrow as if you are seeing through a telescope. These symptoms may also intensify and you vision may become blurry or out of focus.
Even after your panic attack has stopped, you eyes may be constantly watery or itchy and appear red.
Relax, you are NOT going blind.
Your eyes are connected to several sensory nerves. During a panic attack, your “nervous system” becomes hyper active and this applies to your nerves in the eye as well. You eyes can play tricks on you and you start to perceive false information.
As usual, if it is related to anxiety or panic attack, there is no cause for worry as they will fade away eventually when you panic attack stops. To be absolutely sure that you are not suffering from an eye condition, you can also go for a full medical examination as this will help allay ALOT of unnecessary fear.
Even after your panic attack has stopped, you eyes may be constantly watery or itchy and appear red.
Relax, you are NOT going blind.
Your eyes are connected to several sensory nerves. During a panic attack, your “nervous system” becomes hyper active and this applies to your nerves in the eye as well. You eyes can play tricks on you and you start to perceive false information.
As usual, if it is related to anxiety or panic attack, there is no cause for worry as they will fade away eventually when you panic attack stops. To be absolutely sure that you are not suffering from an eye condition, you can also go for a full medical examination as this will help allay ALOT of unnecessary fear.
Throat tightening Or Choking Sensations
Most panic attack sufferers will complains of the feeling that they have difficulty in breathing, as though they are being choked and strangled. In reality, this is often not the case as you body cannot kill itself. During a panic attack, most of your muscles will tense up and contract and the throat is one of them. Your throat muscles will contract and this can lead to the feeling that you are choking. You may also feel like there is something stuck in your throat and you can barely swallow.
It suffice to know that you are never in any danger of choking or suffocating during a panic attack. As usual, once you are able to calm down and relax yourself, these feelings will die off naturally. Do not be too focus on these ill feelings.
It suffice to know that you are never in any danger of choking or suffocating during a panic attack. As usual, once you are able to calm down and relax yourself, these feelings will die off naturally. Do not be too focus on these ill feelings.
Rapid Heart Beat And Chest Pain
One of the most worrying symptoms of panic attack is complains of chest pains and rapid heartbeat. Instinctively, you will think that you are suffering from a “heart attack” or “stroke” and something bad is going to happen very soon.
However, these symptoms, no matter how painful they are, cannot cause you to have a “heart attack”. Without an existing heart condition or disease, you simply cannot have a heart attack, this is a fact.
As a matter of fact, in a REAL heart attack, you will experience a crushing sensation in your heart. You do not care about whether you are having a heart attack; you are only concern about the crushing pain. This pain is so intense that it knocks you off your feet. You can’t move or react, you don’t even feel your heartbeat - you only feel the crushing pain.
The fact that you can still move around and feel your heartbeat proves that you are not suffering from a heart attack!
Naturally most people will still be worried about their heart. If so, do go for a full medical checkup. However, if your doctor has given you an all clear cardiac wise – believe in it. If the chest pain is related to panic attack, do not be alarm. Painful they maybe, they will subside eventually as you panic attack goes away.
However, these symptoms, no matter how painful they are, cannot cause you to have a “heart attack”. Without an existing heart condition or disease, you simply cannot have a heart attack, this is a fact.
As a matter of fact, in a REAL heart attack, you will experience a crushing sensation in your heart. You do not care about whether you are having a heart attack; you are only concern about the crushing pain. This pain is so intense that it knocks you off your feet. You can’t move or react, you don’t even feel your heartbeat - you only feel the crushing pain.
The fact that you can still move around and feel your heartbeat proves that you are not suffering from a heart attack!
Naturally most people will still be worried about their heart. If so, do go for a full medical checkup. However, if your doctor has given you an all clear cardiac wise – believe in it. If the chest pain is related to panic attack, do not be alarm. Painful they maybe, they will subside eventually as you panic attack goes away.
Dizziness Or Feeling Faint
You may feel as though you are walking on an unstable boat, moving up and down, unable to keep your balance. This dizzy sensation can also lead you to think that you might actually faint or pass out.
This feeling is common with most panic attack sufferers and it is usually the result of hyperventilation (over-breathing). Hyperventilation can cause the blurring of vision (due to the lack of oxygen) and this may strengthen your believe that you are going to faint and you start to panic even more – worsening the symptoms.
Rest assured, it is highly unlikely that you will faint or pass out during a panic attack. You need to understand that panic attack is your body’s natural reaction to danger and you don’t start fainting when you are in danger – you panic and run away.
This dizzy feeling can also take root in a real medical condition - blood sugar imbalance or ear pressure condition. However, this is often not the case as most panic attack sufferers have blood sugar levels within the safe range when tested. To be certain, you could get yourself tested in a full medical examination.
Since this dizzy feeling is cause by hyperventilation, deliberate deep slow breathing will reduce and even eliminate this symptom. Find a quiet place where you can concentrate and sit down to steady your breath. Concentrate on regulating you breath; remember this, the more you panic, the worse you will feel.
This feeling is common with most panic attack sufferers and it is usually the result of hyperventilation (over-breathing). Hyperventilation can cause the blurring of vision (due to the lack of oxygen) and this may strengthen your believe that you are going to faint and you start to panic even more – worsening the symptoms.
Rest assured, it is highly unlikely that you will faint or pass out during a panic attack. You need to understand that panic attack is your body’s natural reaction to danger and you don’t start fainting when you are in danger – you panic and run away.
This dizzy feeling can also take root in a real medical condition - blood sugar imbalance or ear pressure condition. However, this is often not the case as most panic attack sufferers have blood sugar levels within the safe range when tested. To be certain, you could get yourself tested in a full medical examination.
Since this dizzy feeling is cause by hyperventilation, deliberate deep slow breathing will reduce and even eliminate this symptom. Find a quiet place where you can concentrate and sit down to steady your breath. Concentrate on regulating you breath; remember this, the more you panic, the worse you will feel.
Hyperventilation
Hyperventilation, also known as over-breathing, is caused when panic attack sufferers breathe faster than required. This will result in the disturbance of the balance between carbon dioxide and oxygen.
Without enough carbon dioxide in the body, the blood becomes too alkaline and this will result in the shrinking of arteries. Ultimately, this will restrict blood flow to essential organs such as the brain and you will begin to experience side-effects such as dizziness, blurring vision, etc.
Unfortunately, due to the lack of blood and the oxygen that comes with it, you brain will instinctively make you breathe even faster – worsening the problem.
It is essential you understand what is happening. Frightening these symptoms maybe, you will never die or suffocate. Thus, you have to regain control of your breathing and bring it back to normal. A simple technique is to breathe in deeply and exhale as slow as you can, repeat until you resume normal breathing.
A foolproof method would be to place a paper bag over your head and breathe through them. Alternatively, you could also cup your hands over your nose and mouth and breathe. The idea here is to inhale back the carbon dioxide so that the oxygen/carbon dioxide balance is maintained.
Without enough carbon dioxide in the body, the blood becomes too alkaline and this will result in the shrinking of arteries. Ultimately, this will restrict blood flow to essential organs such as the brain and you will begin to experience side-effects such as dizziness, blurring vision, etc.
Unfortunately, due to the lack of blood and the oxygen that comes with it, you brain will instinctively make you breathe even faster – worsening the problem.
It is essential you understand what is happening. Frightening these symptoms maybe, you will never die or suffocate. Thus, you have to regain control of your breathing and bring it back to normal. A simple technique is to breathe in deeply and exhale as slow as you can, repeat until you resume normal breathing.
A foolproof method would be to place a paper bag over your head and breathe through them. Alternatively, you could also cup your hands over your nose and mouth and breathe. The idea here is to inhale back the carbon dioxide so that the oxygen/carbon dioxide balance is maintained.
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