Panic Away has provided a series of animated videos walking through typical panic attack scenarios with helpful tips on how to stop them.

Each video is only a few minutes long. The first four are progressive, as are the last two. Note especially the fourth and last two videos regarding how to control and stop panic attacks.

Part 1

Part 2

Part 3

Part 4

Part 5

Part 6

For more help and information, visit Panic Away.

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In any event, a rapid heart beat, chest pains, rapid breathing, difficulty breathing, sweat and chills, abdominal pains, nausea, clammy palms, dry mouth, dizziness, light-headedness, a sense of unreality, a belief one is going to die or is having a heart attack, and so on are commonly possible (or some combination).

One should also note that panic attacks should be distinguished from other unpleasant conditions like heart attacks!

But assuming those distinctions from other conditions, let’s discuss what to do during an attack and then between attacks.

I. What to do during an attack

a. Especially at first, learn to breath for panic attacks: slowly and deeply. This will usually cut down on the dizziness, light-headedness, and some other panic symptoms.

b. Some drugs or herbs like Kava Kava or homeopathic remedies can have a quick calming effect, depending on the substance. Of course if you are on some prescription drug, talk to your doctor first about possible complications if you are considering taking drugs and natural substances for panic attack. Avoid alcohol.

c. Distractions like music or talking or physical activity, especially if done before onset of the peak of panic, can be effective. In other words, if you feel your anxiety level rising, do something about it earlier rather than later. Distractions by themselves in one sense merely serve to delay confronting an inevitable problem, but physical exercise and music can also improve mood in altering brain chemistry. Or depending on what is talked about, one can reduce unnecessary irrational “what if” thoughts.

d. Confront the giant fear. One’s thoughts in a panic tend to the “What if … bad thing” sort. But what if one could face the monster that makes you fear? Here we are not considering real and imminent danger, but rather facing what normal people face without much trouble because its reasonable to do so.

That may be something one can only do with help and maybe counseling, but it does work. And if one cannot face the whole thing, perhaps one can face a small piece of it. Can you accept a small “bad thing” as something you can live with? There’s a victory.

II. What to do between attacks

a. Practice a healthy lifestyle. Avoid caffeine, alcohol, sugar (especially if you are asthmatic), and illicit drugs. Eat a proper diet, get enough sleep, exercise regularly, do Yoga, limit time vegetating in front of entertainment media, practice an enjoyable and healthy hobby. Practice slow and abdominal breathing exercises. Depending on your circumstances, you may consider a less stressful job or less toxic living environment or counseling regarding some personal relationship(s). Pray regularly if you are into that. Exercise gratitude (as long as you mean it). Lifestyle issues do have their effects on your anxiety and well-being.

b. Learn and practice the techniques of Panic Away to cut general anxiety and the fear of having another panic attack.

c. Keep an emotional journal. Look for irrational patterns and faulty assumptions in your thinking. Identify your fears. Make rational counter-arguments. Take special note of what helps.

d. Consider professional therapy. This may depend on your insurance and finances, but there is a time for this, especially if you are burdened with a past dramatic emotional trauma like the loss of a parent or an close encounter with violence or if your anxiety is getting in the way of living in a significant way. Look for cognitive behavior therapy, Eye Movement Desensitization and Reprocessing, exposure therapy or the like.

Emotion Freedom Technique can potentially be done independently, and the Linden Method offers a year of phone/email counseling for less money than a cognitive behavior therapist. (A version of the Linden Method is also available for children.)

Therapy that is effective for anxiety and panic attacks should not take an endless number of sessions, but it should require some discipline and progress from you … with supervision and encouragement. Panic attacks can be stopped.

P.S. And be sure to sign up for your FREE REPORT and
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And of course one would not want to dismiss the possibility and risk one’s life by avoiding immediate medical attention. It’s just that panic attacks are not heart attacks, though they may sometimes occur at same time and may inititially feel similar.

But there are other things that can be confused with panic attacks, for example:

• Hypoglycemia

  May make you feel light-headed or faint

• Drug or alcohol withdrawal
• Caffeine sensitivity
• Reaction to drugs
  

  … such as to some drugs used to lower blood pressure or treat anxiety, depression, reduce cholesterol, or pain. Talk to your doctor.

• Hormones gone awry
  

  like hyperthyroidism

• High blood pressure
• Vertigo
  

  caused by something other than hyperventilation such as Meniere’s syndrome or small chalk crystals rattling about in the inner ear

• Mitral Valve Prolapse
• Fight-or-flight response to a real danger
• Depression
• Asthma

In other words, there are conditions in which some or many symptoms may overlap with the symptoms of panic attack. Or the two may occur at the same time in the same person.

But these things are not the same as panic attack and must be treated separately. It is also possible that successful treatment of these other things where they occur will help alleviate panic attack symptoms in some degree.

While it is not true that you necessarily have every or any threatening disease or condition that may mimic panic attack, it is true that professional medical oversight is a good idea.

If it turns out “all” you have is panic attack or other anxiety disorder (which is bad enough), in this context that is something for which to be grateful. For one thing, it means you know what you need not worry about all the other challenges. Or if you do have some other condition, you have other means of addressing it that may help with your panic in addition.

If you feel you may have panic attacks or an anxiety disorder, feel free to sign up for your FREE REPORT and mini-course on how to recognize, get a grip on, and gain victory over your anxiety and panic attacks.

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Most people who suffer from anxiety and panic attacks over-breathe in the upper rib cage portion of the lungs, often through the mouth. They often hold poor posture, slouching the upper back while sitting long hours at home or as students or office workers. During panic attacks, over-breathing or hyperventilation becomes more pronounced.

This method of rapid, shallow breathing may be both a symptom of anxiety and a cause of it. The anxiety feelings feed hyperventilation, and the hyperventilation fuels the anxiety.

Hyperventilation actually decreases oxygen in the brain and contributes to feelings of unreality, dizziness, and tingling in the extremities–common symptoms in panic attacks.

There are any number of techniques and tips on how to breathe for panic attacks, most with many commonalities on the basics. It’s just not that complicated, and the body is intelligent enough to get back on track with a little help. But here I am particularly recommending the Buteyko Method, known for treating asthma, but also very commonly effective in treating anxiety and panic attack.

Of course if you have any one of various medical conditions in addition to panic attacks, be sure to proceed under the supervision of your attending physician.

I. Inhale and exhale through the nose.

Breathing through the nose with a closed mouth makes hyperventilation much more difficult than straight mouth breathing. The size of the air passage through the nose is smaller and the flow less direct to the lungs.

But their are other benefits too. Long term, the relatively restricted passage can also strengthen muscles used for breathing in comparison to mouth-only breathing. Air is moistened in the sinuses, causing less dehydration in the bronchial tubes and lungs and increasing lung efficiency. Back pressure of nasal exhalation also increases the occasion for oxygen exchange in the lungs. And nose breathing increases nitric oxide, which dilates blood vessels.

II. Breathe using the diaphragm below the lungs

It is logical to use as much lung capacity as possible, yet sedentary, slouching and anxious people often learn to breathe in shallow fashion using mostly the tops of the lungs. Breathing that uses the diaphragm, a sheath of muscles immediately below the lungs, uses the whole lungs.

One can practice breathing from the diaphragm by reclining in a chair or lying on one’s back and placing one’s hands or a weight like a book on one’s stomach region. Breath in such a way that the stomach rises and falls naturally when one inhales and exhales–the way babies do.

III. Self-consciously try to distract yourself and calm down

The goal is to calm oneself deliberately as much as one reasonably can during a panic attack. Self-consciously thinking about one’s breathing or about something pleasant or positive distracts the mind from anxiety-producing “what if” or morbid thoughts. In the beginning at least, it is best to concentrate on breathing slowly through the nose using the diaphragm. Relax your shoulders when exhaling.

Slow breathing can be enhanced by counting slowly during breaths. Four seconds to inhale through the nose. Four seconds to exhale, perhaps with a pause between. If one does not have a watch handy, count slowly as follows: “one-one-thousand, two-one-thousand, three, one thousand, four-one thousand” and so on each time one inhales and exhales. This will typically help one get through a panic attack more quickly and with less severity.

IV. Practice slow, nasal, diaphragm breathing breathing between panic attacks.

First, develop a habit of nasal and diaphragm breathing. This will produce many desirable benefits. Second, practice counting four second inhales and four second exhales for several minute sessions at least mornings and evenings for several weeks. This will help make counting slow breaths easier during panic attacks.

P.S. And be sure to sign up for your FREE REPORT and
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HAMA may possibly also serve to let panic and anxiety sufferers know when they should seek professional help.

See how your symptoms stack up, for example, at nationalstressclinic.com.

P.S. And be sure to sign up for your FREE REPORT and
mini-course on how to recognize, get a grip on, and gain victory over your anxiety and panic attacks.

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However, those already taking pharmaceutical drugs, whether for anxiety, panic, or anything else, should consult their doctor before taking such herbs. Special caution is advised for pregnant and nursing mothers as well as parents considering giving calming herbs to young children.

That said, I note herbs according to three sets of effects relevant to treating many anxiety and panic disorders. First, herbs that calm nerves or have a tranquilizing effect. Second, for those whose anxiety response involves the digestive tract, herbs that soothe the gut. Third, herbs that help the body handle stress, a common problem among panic attack and anxiety sufferers. The latter are known as adaptogens. Other herbs could be added.

I. Herbs that Calm

Kava Kava
Lemon Balm
Passionflower
Hops
Valerian
Theanine – Green tea extract
Chamomile – unless one has a rag weed allergy
Skullcap – good for insomnia

II. Herbs that Calm the Digestive Tract

Fenugreek
Slippery Elm
Marshmallow Root
Peppermint
Ginger (for nausea)

III. Herbs that Help the Body Handle Stress

Siberian Ginseng
Tulsi or Holy Basil
Ashwaganda
Rhodiola
Schizandra

The herbs that works best for any given individual may vary. Also varying is the quality and potency of various herbal products. And the above herbs, as derived from complex living plants, may have other helpful effects on the body … except for any “food sensitivity” or allergic reactions. There are also certain amino acids, minerals (like magnesium) and vitamins for panic attacks and anxiety.

In most cases as noted, such nutritional substances should probably be considered part of the overall solution to a persons anxiety or panic attack. Professional help is advised. And for an effective means of retraining the brain to be calm, see the Linden Method for anxiety.

P.S. And be sure to sign up for your FREE REPORT and
mini-course on how to recognize, get a grip on, and gain victory over your anxiety and panic attacks.

Just enter your first name and e-mail address in the form below, and we’ll email you your report right now.

But if one feels highly insecure at the edge of a cliff when one is in a full body harness firmly bolted to the solid rock, then the fear may be considered irrational. The danger of falling is not real or imminent. For purposes of what follows, we consider only the irrational kind of insecurity.

Control of insecurity depends on its causes. Causes of irrational insecurity may fall into categories, such as those that make one purely a victim and those for which one is responsible.

This dichotomy then sparks clarifying questions. What is meant by “responsible”? And what about multiple causes and those causes for which the insecure person may be both victim and responsible, each in one degree or another? Reality tends to be complicated and require individual diagnosis and treatment. But the following logically emerges too.

I. The Insecure as Victim

The advantages of being the victim seem to be that one can blame some person or thing for one’s insecurity; guilt is not one’s problem. Soliciting sympathy is justifiable. Indeed, many are indeed victim to a person or thing, whether known or unknown. Withdrawal symptoms from some drugs may cause anxiety, for example. Or one’s personality may be bent toward greater feelings of insecurity than others. Or one may be victim to an unknown environmental toxin or unknown nutritional deficiency.

The disadvantages of being a victim seem to revolve around control. If one cannot identify the environmental toxin that is driving one’s feelings of insecurity, how can the problem be eradicated? Or if one is the mere victim of genetics (or genetics and childhood training), one may feel hopeless … although in reality, predispositions do not imply predestination.

Or if one is more or less stuck in a relationship or social position causing insecure feelings, one may feel as a depressed victim as well as a nervous one.

II. The Insecure as Self-Saboteur

On the flip side, if one has developed insecurity because of choices made, one may feel blameworthy. The insecure may feel so beaten down by experiences that he or she avoids duties or matters pertaining to normal life. Such persons may convince themselves into despairing of improvement.

However, the potential advantage to blameworthiness in choice would seem to be greater control over future choices. If we have sabotaged ourselves, we can “unsabotage” ourselves.

III. The Insecure as Both Victim and Self-saboteur

Most of us are a bit of both victim and self-saboteur, the only question being how much of each. The abusing parent may himself or herself have been abused as a child. The insecure driver may both be the victim of emotionally traumatic childhood experiences and have developed a pattern of behaviors amounting to the shirking of normal responsibilities. The insecure dating person may both have had a series of bad relationships and have failed early on to stand up to say what is inappropriate and over the line in those relationships.

IV. The Insecure as Self-Therapist

Not only is there nothing wrong with getting help, professional or friend, but getting help is advisable, especially when feelings of insecurity becomes chronic or erupts into panic attacks or interrupts normal life. Also note, however, that the best patients are active, even proactive in their own recovery.

There are aspects of victimization that can be controlled, such as when one abandons a too-stressful social situation or takes the nutritional components that help overcome a nervous predisposition.

On the flip side again, the difficulty controlling self-sabotage leading to insecurity may be something like addiction. Not clinical addiction, perhaps, but a kind of bondage of the mind and heart. Insecurity “addicts” may be so attached to some idea about themselves or their condition that they may see no way out. Or they may be so attached that they are unwilling to change. Perhaps the insecurity may drive the sympathy and caring of a family member; one may fear an end to the nervousness may end the sympathy. Or perhaps the insecurity rationalizes avoidance of an undesirable responsibility.

Self-sabotage is best overcome when the insecure has both sufficient motive and hope.

V. The Insecure as Hopeful

The Chinese proverbs says, “When the student is ready, the teacher will appear.” Resources and means of controlling feelings of insecurity are available when the insecure becomes ready (e.g., Self Improvement from SelfGrowth.com. This is not to say control will be easy. That will vary. Sometimes the most effective means may be elusive, perhaps because the cause(s) are mysterious.

But hope is the beginning.

P.S. For an effective means of reprogramming the subconscious mind where feelings of anxiety and nervousness are centered, see the Linden Method for Anxiety (with which the site owner is affiliated).

And be sure to sign up for your FREE REPORT and
mini-course on how to recognize, get a grip on, and gain victory over your anxiety and panic attacks.

Just enter your first name and e-mail address in the form below, and we’ll email you your report right now.

Nonetheless, a speaker who underestimates his or her true mastery of the subject matter and ability to communicate it may deliver a speech more difficult to follow and believe than a self-confident, but less knowledgeable speaker. Sometimes it is the evident confidence of the speaker rather than the excellence of content that persuades an audience.

And for the Christian in particular, truth and excellence of content ought to matter. Comparison of Korean and American students with respect to self-esteem and mathematical ability showed generally that Americans had the much higher regard for their own math abilities than their Korean counterparts, yet performed far worse in mathematical testing (A. LaPointe, N.A. Mead, G. Philips, A World of Difference: An International Assessment of Mathematics and Science, 1989, p. 10). The Christian ought to value the superior mathematical abilities of the Korean students.

Indeed, the Bible itself seems more concerned that we each think too much of ourselves rather than too little. Jesus places the log in our eyes and the mere speck of sawdust in our neighbors. The summary command “love your neighbor as yourself” assumes self-love rather than commands it. Paul exhorted the Christians in Rome not to think more highly of themselves than they ought (Romans 12).

Nowhere in the Bible is anyone ever commanded or encouraged to think more highly of themselves than they do. On the contrary, pride is the ubiquitous problem with human nature.

But anxiety is another ubiquitous problem, often enough observable in proud people. Entirely possible is that students should refuse to take a challenging math elective out of fear that their future and supposed low marks (or grades) in the class should lower their friends’ opinion of them.

Similarly, Moses resisted God’s command to become His spokesman before Pharaoh and the elders of Israel (Exodus 3-4). His resistance was based on low self-esteem regarding his speaking abilities.

At God’s command to go and speak, Moses’ low self esteem was evidenced in confessing, “I am slow of speech and of tongue” (Exodus 4:10). Yet to the Maker of Moses’ mouth, this resistance was offensive. In other words, God accused Moses of thinking he knew more than God. Moses had acted pridefully AND he felt afraid.

This is not to say that self-esteem is never part of the real problem. The Christian is to value human life, including his or her own, because humans are made in the image and likeness of God. In other words, all persons regardless or performance or opinion, have great value and should be esteemed as such. Failure to acknowledge intrinsic human value has led to hatred, abuse, and even murder.

But intrinsic value to image bearers does not obliterate God’s commands or the need to perform. And self-esteem may rightly be based in part on one’s performance.

“Each one should test his own actions. Then he can take pride in himself, without comparing himself to somebody else, for each one should carry his own load” (Galatians 6:4-5 NIV).

It may seem a conflict that anxiety and low self-esteem should be present in the same person and event along with pride, but we are complex beings. Persons with anxiety disorders may be both victim and perpetrator too.

Christians or non-Christians suffering anxiety disorders or low self-esteem may be victims of abuse or neglect contributing to their emotional difficulties–among other possible causes to anxiety and low self-esteem. To all such challenges, one is bound to feel sympathy. The challenges may run deep and last a lifetime.

Yet progress must be made not by dwelling morbidly on one’s failures, inabilities, and traumas, but rather on the God who made man’s mouth and on His calling and commands. As the Christian has been forgiven in Christ, so he or she must forgive. And the Christian, having died to sin, must reckon him or herself as dead indeed to sin, but alive to God (Romans 6). Christ gives power in controlling insecurity.

Christian self-esteem must be based on one’s standing as an image bearer, one one’s performance at tasks, and on one’s position in Christ.

P.S. For comforting and encouraging verses of Scripture long used by anxious believers, see When a Christian Is Afraid: What to Do or sign up for the free report and email mini-course.

Some practical suggestions may be found in natural anxiety treatments.

And be sure to sign up for your FREE REPORT and
mini-course on how to recognize, get a grip on, and gain victory over your anxiety and panic attacks.

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However, some fragrances are manufactured to imitate various essential oil smells (like lavender), but without the medicinal effects of the complex plant extract chemicals. Essential oils for aromatherapy are expensive and used in very small quantities, typically diluted by diffusion in air or, for topical use, in vegetable oils such as olive oil, almond oil, or jojoba oil.

A number of essential oils are useful for treating anxiety and panic (among other purposes). A list follows in alphabetical order.

Bergamot (Citrus aurantium) – avoid sun exposure when using
Cardamom (Elettaria cardamomum)
Cedarwood, Atlas (Cedrus atlantica)
Chamomile, German (Matricaria recutica)
Chamomile, Roman (Chamaemelum nobile)
Clary Sage (Salvia sclarea) – avoid at beginning stages of pregnancy
Frankincense (Boswellia carteri)
Geranium (Pelargonium graveolens)
Helichrysum (Helichrysum agustifolium)
Jasmine (Jasminum officinale)
Lavender (Lavendula augustifolia)
Lemon (Citrus lemon) – avoid sun exposure when using
Lemon Balm (Melissa officinalis)
Linden (various)
Neroli (Citrus aurantium bigaradia)
Rose (Rosa damascena)
Rosemary (Rosmarinus officinalis) – avoid breathing if you have asthma or bronchitis … and epilepsy
Sandalwood (Santalum album)
Spikenard (Nardostachys jatamansi)
Thyme (various)
Ylang Ylang (Cananga odorata)

While the above have been observed for their calming, anti-anxiety effects, some people may associate a particular smell of an essential oil with a negative emotional experience of their past. In such relatively rare circumstances, an alternate essential oil may be preferable.

Despite exceptions, generally essential oils are not taken internally save in limited cases under the supervision of a trained professional due to the potential for unfavorable reactions in the high concentrations in which essential oils are typically found.

Be cautious about using essential oils during pregnancy. Also be cautious using essential oils for children. Extra dilution is advisable. Protect children from using essential oils for themselves. Some essential oils may be irritating to the skin and eyes, especially undiluted. Avoid physical contact with eyes, mucous membranes, and genitals.

Storage of essential oils is best in the refrigerator and with minimal exposure to oxygen.

While aromatherapy targeted to anxiety may help, more may be needed to handle panic attacks and anxiety disorders.

P.S. And be sure to sign up for your FREE REPORT and
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Certain vitamins and nutritional supplements may serve to calm the brain and enable it in handling stress. While this may not be sufficient for the majority of panic attack sufferers, it may help. See the Linden Method for Anxiety for an additional and effective means of treatment.

P.S. And be sure to sign up for your FREE REPORT and
mini-course on how to recognize, get a grip on, and gain victory over your anxiety and panic attacks.

Just enter your first name and e-mail address in the form below, and we’ll email you your report right now.