How to Overcome Panic Attacks

Anxiety and panic attacks can be terrifying and unpleasant experiences. But how to overcome panic attacks? Hypnotherapy can help.

Panic Attack Symptoms

Symptoms of panic attack including racing heart, nausea, tremors and a desire to run away. It’s usually unexpected, unexplained and extremely hard to control.

The following tips are designed to help you relieve the symptoms of panic attacks, manage anxiety and prevent future attacks.

Immediate Relief

Breathing deeply and slowly. Try holding your breath at the start reducing the feeling of restriction. In addition starting to breathe slowly from the diaphragm. Breathe in for around 4 seconds, hold for 2, then exhale slowly for around 5.

Focusing on your external senses rather than internal thoughts. You may feel jumbled or overloaded. Take a moment to try and slow down and notice each sense in turn.

Reminding yourself that the panic you’re feeling is not caused by external triggers. So you do not need to run away or fight. Don’t try and force yourself to “control” the panic. Simply letting it flow over you. As well as taking steps to combat it with other techniques.

Be aware of the physical symptoms such as nausea, fast heartbeat and overheating. Slowly developing an awareness of the experience. Although difficult initially, allowing your brain to realise there is no actual threat. And starting to re-set itself.

You may find diversions such as counting backwards or physical distractions such as muscle relaxation may help. Trying not to run from the triggers of panic attacks as this will strengthen the fear association in your brain.

Managing Anxiety

Acknowledge the problem. It’s tempting to think that if you ignore the feelings they’ll go away . But the truth is that panic attacks get worse if left unaddressed.

Relaxation or “stop-and-replace” techniques can be learnt with the help of a professional. Moreover, replacing negative thoughts with positive.

Guided imagery is also a powerful tool to help relieve panic and anxiety. Hypnotherapy is an effective way of working through your feelings and building these techniques.

Try writing down your triggers and experiences and working through to unlock your behaviour patterns.

Look after your body and mind. Practice meditation and relaxation, try and remain in the moment rather than letting your mind wander and become jumbled or overloaded.

Eat well, sleep well and avoid stimulants or excessive alcohol as this usually makes symptoms worse and can lead to loss of control.

Develop “go-to” activities such as painting, music, humming, or even just sipping a cup of tea – anything you associate with calmness that you can turn to as a distraction.

Seeking Help

I have helped many people suffering with anxiety and panic attacks over the years. My unique blend of therapy is extremely effective in helping people overcome panic attacks.

In short identifying your unhelpful ways of thinking, developing coping strategies. And relieving panic attacks with safe, drug fee treatment.

For more information please do get in touch.

Alix Needham

My techniques guarantee that you remain in control at every session. These techniques, developed over 25 years, are so effective that many issues can be addressed in as little as three sessions and my location in the very heart of London means you can book sessions to work around work.

Help with Panic Attacks: Managing Anxiety in Times of Change
A recent Times article highlighted the increasing occurrence of panic attacks amongst British adults. In fact, it claimed more than 10 million people in Britain might need help with panic attacks. This is no doubt in part due to the uncertain times we find ourselves in. Health anxiety, social anxiety and generalised anxiety disorder are now extremely common. We are all trying to adjust to the ‘new normal’. What Does a Panic Attack Feel Like? Some people suffer with panic attacks long term although they may come and go. Other people are finding themselves experiencing them for the first time recently. With no previous context, panic attacks can be extremely frightening and confusing. The first time you experience a panic attacks you may feel as if you are having a heart attack. It’s a good idea, therefore, to seek medical attention when these symptoms appear. If your doctor does not find any evidence of coronary problems or other medical issues and you still experience the symptoms, then you are probably suffering from a panic disorder. Although experiencing panic attacks can be very terrifying as the symptoms seem overwhelming, there is no evidence of anything serious ever happening during a panic attack. The symptoms you are having will do you no harm. The Role of Adrenalin in Panic Attacks How you’re feeling is due to a sudden large amount of adrenalin in your system. Adrenalin prepares your body to protect itself to fight or flight. Ask yourself what are you so frightened of? What’s the worse that can happen? Feelings of unreality are ways your body reacts to prevent you from feeling more anxiety. If you feel dizzy, hold onto something to steady yourself or sit down. Take several slow deep breaths to increase the flow of oxygen to your blood and heart. What Triggers Panic Attacks? The triggers of panic attacks are not always clear. Sometimes, with some investigation, common themes can be found. Learning to identify the triggers that cause panic attacks to occur is a big step towards controlling the problem. This is individual and unique to each person and will depend upon your own past, subconscious and thought processes. Panic Attack Treatment Some people may use medication to control panic attacks. Once you become reliant on this, it can be difficult to stop. For this reason, many people are choosing to try other methods either alongside or instead of medication. One of the most effective ways to help panic attacks is using hypnotherapy treatment. Alix Needham is an expert hypnotherapist who will help you to break the panic attack cycle. With sessions in person at her London clinic or via online hypnotherapy, she works in a way that suits you individually. If you’d like to learn more about how I can help with panic attacks please do get in touch. Further Reading on Panic Attack Help How to Stop Panic Attacks How to Overcome Panic Attacks How to Get Rid of Anxiety and Panic Attacks Generalised Anxiety Disorder Treatment Panic Attack Treatment
How to Control Panic Attacks
Do you want to know how to control panic attacks and stop them occurring? The answer is by taking positive action. In this way, you improve you resilience in dealing with the challenges of life. So what are some practical, positive steps you can take? Positive Affirmations Practising positive affirmations can help control panic attacks. These are positive statements that help in maintaining a positive frame of mind. I’m strong and positive. I am calm and in control. Find one that works for you and use it when you feel anxious, stressed or triggered Say No to Triggers Becoming more assertive and saying no to things that have a negative effect on you may help you avoid panic attack triggers. Don’t be a doormat. If you know that a situation may be triggering for you, say no until you feel ready. Don’t let anyone else put you in a position you’re not comfortable with. Know your own mind and body. Prevention Strategies Preparing a positive prevention strategy will help you feel prepared. Make a list of the steps which might help you. Could you attend a meditation course or some assertiveness training for example? Pace Yourself Doing too much too soon can lead to panic attacks. Pace yourself and take breaks when you need them. Eat regularly, exercise and look after yourself. A stressed and strained body is more prone to panic responses. Short term boosts like sugar and caffeine can leave you weak and on edge, increasing the potential for panic attacks to happen. Find Balance Take responsibility for your own needs, making sure you have a work/ life balance. Balance your needs and the needs of others. Being overloaded only makes you more prone to having panic attacks. Find the Root Cause What are the root cause of your panic attacks? Could you have generalised anxiety disorder? Or post traumatic anxiety? Perhaps you are struggling with a fear or phobia? Working out the cause is key to controlling the panic attacks. Perhaps there’s something important you want to change in your life. Or a situation that’s making you feel uncomfortable. Seek Help If you are struggling with anxiety or panic attacks don’t go it alone. Seek help from family and friends. Or, better yet, from a professional hypnotherapist or counsellor or can help you learn to control your panic attacks and lead a more relaxed life. Contact Alix Needham for Help If you’d like to learn more please do get in touch. I can offer help with panic attacks or any related issues either from my London hypnotherapy clinic or online. Further Reading on Panic Attacks How to Stop Panic Attacks How to Overcome Panic Attacks How to Get Rid of Anxiety and Panic Attacks Generalised Anxiety Disorder Treatment Panic attack treatment
How to Stop Panic Attacks
Are you worrying about how to stop panic attacks? If so hypnotherapy can help! What are panic attacks? They’re sudden feeling of stress, fear and anxiety . In addition they’re unexplained, and very distressing for the sufferer. Physical Symptoms Physical symptoms including racing heart, sweating, dizziness. As well as chest pains or feeling sick or shortness of breath. Erasing Painful Memories For some panic episodes are caused negative memories Unfortunately these triggering negative emotional responses. Hypnotherapy helping by exploring these memories in a safe place. So once you’ve freed yourself from these, you’ll find the panic attacks fading. Self-Hypnosis Some techniques can be practised at home, empowering you in dealing with panic attacks These including self hypnosis or positive visualisation. Moreover, these proving invaluable in managing panic attacks Long Term Relief Hypnotherapy treatment focuses on the underlying causes. Are there specific triggers and what mental processes are taking place to set these off? Treatment helps you cope more effectively with attacks. And furthermore enables you to self soothe. Resilience Another benefit of hypnotherapy is building resilience and confidence. So facing life’s future challenges becomes easier. Without the fear of slipping back into previous behaviour patterns. Next Steps In conclusion, treatment involves working together on creating a personal programme. This depends on your requirements. In this way bringing about positive changes. Including boosting your confidence and relieving symptoms . In short putting you back in control. This is often achieved in as little as 3 sessions . Please do get in touch to learn more about how to stop panic attacks. More Reading on Panic Attacks How to overcome panic attacks How to get rid of anxiety and panic attacks Help with panic attacks How to control panic attacks Generalised Anxiety Disorder Treatment
How to Get Rid of Anxiety and Panic Attacks
Anxiety and panic attacks “I felt such overwhelming anxiety in every sense, but the worst part was the panic attacks. I would feel so afraid, and start sweating, my heart would be racing and I just had to get out of whatever situation I was in. I felt powerless and out of control” Panic attack symptoms Above is a description of a panic attack from a client. Panic attacks can be one of the most frightening things that can happen to you. Allied with anxiety, they fill you with dread and unremitting panic, with symptoms that can include sweating, racing heart, palpitations, inability to concentrate and much more. Once a person experiences one panic attack, they often worry that it might happen again and this circular thinking creates even greater anxiety. Panic attacks can have a profound effect on a sufferer’s life. Causes of anxiety and panic attacks So what causes anxiety and panic attacks? There can be a multitude of reasons, negative life experiences, work /family problems can all cause these unpleasant feelings. Sometimes they occur after a sudden highly stressful event such as a divorce or death of a loved one. In some cases repressed emotions can build up over time and simply reach a point where your body starts to overreact due to overload. Get rid of anxiety and panic attacks The question many will ask is “how to get rid of anxiety and panic attacks?” There are a variety of treatment options available. Traditional forms of treatment may well involve prescription drugs from your GP, which as they will state themselves, often come with undesirable side effects and may take a while to work. A more holistic approach and one which has none of the associated drug related side effects is hypnotherapy. Hypnotherapy treatment Hypnotherapy is an effective treatment for overcoming panic attacks and the most important and vital reason for choosing this route is that with guidance by a trained hypnotherapist, you will find out the root cause of your panic attacks as well as gaining tools and techniques to avoid reoccurrence in the future. If you are seeking a way to rid yourself of anxiety and panic attacks, then call me for an informal chat to discuss how we can work together to get rid of these unwanted feelings permanently. Find out more about my panic attack help. Contact me to learn more, ask questions or book a free initial consultation. Further Reading Generalised Anxiety Disorder How to Reduce Anxiety with Online Hypnotherapy Are you suffering from Post Traumatic Anxiety? How to Deal With Anxiety Do you just worry too much or is it an anxiety disorder? Beating anxiety and depression Case Study – Anxiety Hypnosis Anxiety Hypnotherapy

Panic Attack Symptoms

Immediate Relief

Managing Anxiety

Seeking Help

Further Reading on Panic Attacks

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