Panic Attack Manual

Introduction 1.1 1.2 Copyright, Legal Notice & Disclaimer About the book & the author 4 5

Chapter 1 2.1 Panic Attacks 8

Chapter 2 3.1 Symptoms & Signs 11

Chapter 3 4.1 Facts or Myths 15

Chapter 4 5.1 The Effects 18

Chapter 5 6.1 Treatment Options 21

Chapter 6 7.1 The Four A's My Personal Approach 27

Chapter 7 8.1 Prevention 30

Conclusion 9.1 Last but not least 33

Introduction

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Copyright, Legal Notice & Disclaimer

Copyright, Legal Notice and Disclaimer: This publication is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws, and all rights are reserved, including resale rights: you are not allowed to sell this Guide to anyone. You can give it away for free as long as you don't alter any information or links. If you received this publication from anyone other than PanicAttackManual.com, you've received a pirated copy. Please contact us via e-mail at support at panicattackmanual.com and notify us of the situation. Please note that much of this publication is based on personal experience and anecdotal evidence. Although the author and publisher have made every reasonable attempt to achieve complete accuracy of the content in this Guide, they assume no responsibility for errors or omissions. Also, you should use this information as you see fit, and at your own risk. Your particular situation may not be exactly suited to the examples illustrated here; in fact, it's likely that they won't be the same, and you should adjust your use of the information and recommendations accordingly. Any trademarks, service marks, product names or named features are assumed to be the property of their respective owners, and are used only for reference. There is no implied endorsement if we use one of these terms. Finally, use your head. Nothing in this Guide is intended to replace common sense, legal, medical or other professional advice, and is meant to inform and entertain the reader. So have fun with the Panic Attack Manual, and get your stuff done. Copyright PanicAttackManual.com. All rights reserved worldwide.

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About the book & the author

I did not know that two days after my 22nd birthday, my life would change forever... It all started when I was teaching my last student of the day. Out of nowhere, I suddenly felt nervous my heart pounding fast, my vision turned blurry and it seemed too difficult for me to breathe. While getting some water from the pantry, I felt as though I was floating. I could not feel the sole of my feet and the surface I was stepping on. I felt numbness all over my body. What was happening to me? Was it my time to die? Well, obviously, it was not. It was my first ever encounter of something that you all know panic attack or anxiety disorder. I am certain that most of you have experienced the same things I did on that fateful day. How a single day could eventually change your life and your future. How badly you want to go back to that particular time and totally change it, or even remove that ill-fated day from your life. Sadly though, you cannot. But do not despair. In life, there are always solutions to our problems. We just need to look hard for it. The good news is: you are looking at the answer. In this book, you will understand more abo ut our situation. Or if your family or friends are among those who suffer from panic attack, you will have a better understanding of what they are going through. This book will help you to completely overcome panic through the techniques I will later explain. I know that you would want to bring back your old life the days before panic ever crossed and ruined your life. I want you to experience again the happiness of a panic-free life where everything is normal and there are no tormenting feelings lingering around. Go on... Read all the way to the last page. I am sure you will not look at panic the same way as before At the end of the book Here I've listed a resource for a method that can end your panic attacks instantly. I contribute my success of stopping any further panic attack to it. Don't miss this out.

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Chapter 1

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Panic Attacks
What is a panic attack? I bet most of you already know what a panic attack is. I am even positive that you have read countless articles regarding panic just to be able to better understand your condition. But still, let me give you a little background of it. Panic attack is a dreadful situation where one suddenly feels several horrible emotions all at the same time. People who experience it for the first time think of it as a heart attack or they are dying. It feels like a serious thing but actually there is nothing to worry about. Why does it happen? In medical explanation, the sympathetic nervous system prepares to battle against external factors that your body perceives to be threatening, even if they are not. Your body becomes tense as it gets ready for action. It is then that you are faced with the fight or flight response, a decision you are always dealing with. Do you have the strength and courage to fight it or should you just run away and escape as always? Whatever decision you choose, the fear subsides after several minutes and your body feels completely exhausted as if you have just run a thousand miles. The parasympathetic nervous system is responsible for this favorable response. It calms your tensed body and lets you slip back to the normal state of being which I am sure you yearn for. Basically, stress is the main culprit for the first panic attack. Of course, a sufficient amount of stress is also needed in our every day life. But too much stress can be harmful. Moreover, crucial changes in life such as death of a loved one, relationship breakup, a major failure in business or other events like these could significantly trigger an attack. However, frequent panic attack occurs due to the fear of fear. When we fear that this will happen to us time and time again, we panic. We are scared of the idea of experiencing the same terrifying sensations all over again. We even feel anxious and embarrassed of passing out in public when panic strikes. Also, we could not help but think of the most horrible scenarios that could possibly happen. The mind starts playing its tricks and increase the fear by the power of imagination. But the worst reason why we panic is that we are anticipating the worst panic attack that could ultimately end our lives. If you were like me during the height of my panic attack period, I basically anticipated my last day every time I opened my eyes in the morning. I did not feel ecstatic whenever I woke up since I expected the full blown panic attack to strike and eradicate me from the face of the earth before the night falls. Now, I find it funny looking back at my old panicky self. How long does a panic attack last? Usually, an ordinary panic attack lasts for 5 20 minutes. However, fear lingers depending on the persons ability to overcome it. It usually goes on for weeks or even months making you feel anxious and nervous all the time. This is normal since your body has not reached its natural relaxed state. Give
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your body some time to get to that tranquil point. Your body will attain that balanced position whether you like it or not. Find peace in the fact that your body will never stop looking for ways to recover. So simply trust your body to do the work for you. But if you feel very uncomfortable with that feeling, it is best to immediately seek help from a professional. How often does it occur? The frequency of attacks solely depends on you. If the fear is too overwhelming to endure, panic happens. So, if you can calm your fears and emotions, then panic will less likely to occur. There are people who have occasional episodes of panic attacks. However, there are also those who experience it continually for months or even years, really depending on how your body and mind can cope with the fear and anxiety. Is it common for people to have panic attacks? Yes, a panic attack is relatively common for people. YOU ARE NOT ALONE in facing this kind of ordeal. There are millions of people in the world who are having the same dreadful situation as you. In fact, almost 3.5% of the entire population has panic attacks. According to a study, Americans have encountered a panic attack once in their lives. However, those who were led to frequent attacks or panic disorder were traumatized with their previous attacks, fearing it to come back. These people dread going through it all over again. But do not be troubled. I will later discuss the techniques in coping with panic.

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Chapter 2

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Symptoms & Signs

A car mechanic can fix cars because he knows how they works, and this is also true when it comes to panic attacks. You can control your panic attacks if you know what and why is happening in your body. In most cases, people who suffer from panic attacks experience numerous frightening feelings when an attack occurs. There are actually physical and psychological signs of panic attacks. If you happen to experience 5 or more, you are likely to be dealing with panic attacks or anxiety disorder. If you are not sure about your symptoms, it is highly advised to consult medical experts. Now, let me discuss briefly most of them. A. Physical Symptoms These are the lists of indications that an individual experiences in the body during a panic attack. Dizziness The world may seem to be spinning when panic strikes. You usually feel lightheaded and numb. I guess, like me, you often assume that there is an earthquake when in fact, there is not even one. I personally lean my head against a wall or something hard to be able to feel it and assure myself that it is just me who is wrong. Do not fret! This is just a part of the course when you panic. Rapid heartbeat Whenever you are nervous, it is a common occurrence for your heart to quicken its beat. But when you have a panic attack, you multiply your nervousness a thousand fold, resulting in an exaggeratedly rapid heartbeat. This can also be considered as palpitations. The heart pumps blood to your body more quickly since your body needs more oxygen when you feel agitated. Shortness of breath A quick heartbeat is often associated with shortness of breath since there is a decrease in the amount of oxygen carried out to your cells if your heart beats rapidly. The faster the throb of your heart, the faster the oxygen is used up in your body, thus leaving you lacking with air. This can also cause you the dry lump in your throat and the feeling of choking when you start experiencing panic. It all boils down to that lack of enough oxygen to supply your body. Cold hands and feet What is so frightening with having cold hands and feet? For people who do not have or have not experienced a panic attack, they would not truly understand. But having extremely cold hands and feet is the indication of the emerging panic building inside you. You feel restless for this is usually the first symptom of upcoming terror that would soon explode. Pins and needles Most people have suffered the torture of having pins and needles on their feet especially while swimming. For those who frequently have a regular panic attack, experiencing pins and needles is not really typical. The little pinches and pricks are commonly felt on a full blown panic attack. I personally have been subjected to this tormenting feelings countless of times. Each time is as terrifying and excruciating as the last time. But be at peace that this is just a part of a panic attack. Numbness
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Numbness is when you do not feel a thing in your body due to the carbon dioxide imbalance. But it is crazy to say that when a panic attack occurs, you feel all these horrible mixed emotions stated above but you also feel numb at the same time. It may sound absurd but people with panic attacks or anxiety disorder can attest to that. Panic attacks can make even the impossible possible. B. Psychological Symptoms There are also some symptoms that affect a persons emotions and mind in the course of a panic attack. Fear of losing control Once panic repeatedly attacks, you have this fear of losing control in your daily actions and thoughts. You literally find yourself incapable of thinking realistic thoughts. This is due to the fact that fear always comes first - fear matters in your life whether you like it or not. But this should not be the case. You are not going to lose it! NEVER! You will never commit any of the thoughts lingering in your mind because they are just created by fear. They are absolutely unlikely to happen in reality. Bear in mind that you are in control even if your body or your mind does not respond well to this idea. I just want to reiterate that you are not going to lose it no matter what happens. I also had a series of losing-control-moments when I still allowed fear to have power over me. I thought of causing embarrassment to myself as I deliver a speech or stand in front of my class. Will my junior students know what to do when I pass out in front of them? Will my colleagues talk about the shameful thing that happened to me? Will I continually faint while teaching and will it be one of the grounds for my termination? So burst that bubble and start thinking right. Again, you will never lose control because of panic attacks. Fear of going crazy Most people who suffer from frequent episodes of panic attacks think that they are on their way to the mental asylum. Contrary to popular belief, you are not going crazy. What you are experiencing are normal effects of panic. Disturbing thoughts and horrendous imaginations are likely to develop as you continue to deal with panic attacks. But I want you to hold on to this notion: You are not going crazy and never will be. Fear of dying The worst thing you would be scared of when you experience panic attack for the first time is the fear of dying. Am I going to die? I bet this is the first question that popped in your mind when you first had your panic attack. This is the same question you ask whenever panic hits you. The only answer to that question is NO. You will not die because of a panic attack. You will not even be harmed because of it. Always keep in mind that a panic attack will not cause anything serious or damaging to you. Derealization Most books and articles regarding panic attacks do not discuss in details the derealization symptom or the unsettling feeling of unreality. Since the fear hovers around you for quite some time, these fears create an illusion that you unknowingly participate in. You start to live in a world of fear, making yourself
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detached from the normal environment you were in. It imprisons you from living the blissful life you once lived. Be at rest! This unnatural feeling is normal especially for sufferers of frequent and excessive panic attacks. Do not be troubled though because this weird sensation will certainly pass soon. Depersonalization Another eerie symptom that causes great distress and worry to sufferers is the feeling of disconnection from your body. People who experience this usually say that their bodies feel like floating. Others say that their minds seem like detached from their bodies. Since I am also a long-time sufferer of panic attack, I know how this feels. It is absolutely disturbing to have an unusual gap between your mind and your body which convinces you that there has been a serious damage done to your brain. But the good thing is... it just one of those terrifying sensations as a result of severe anxiety. Just like the feeling of unreality, this symptom of depersonalization will soon go away. Delusion Due to extreme anxiety which leads to unrealistic fears and outrageous imaginations, individuals who have had a series of panic attacks are believed to be having delusions. Usually, this happens during the peak of the whole panic experience because the fear still remains. It is where people, like me, hear things that normal people do not typically bother to hear. An anxious person can hear even the faintest sound like the sound of a coin falling, drops of water dripping out of the faucet and all those trivial sounds. These sounds multiply five times its standard decibel for restless people. We can hear sounds clearly even from miles away. Anxiety is the main reason that is why our senses are tremendously alert. I find it comforting to know that there are also some famous people who suffer from panic attacks. Do not get me wrong here. I never wanted other people to try and experience what all of us often go through. But it is just consoling to note that you are not alone in this battle since even the most prominent celebrities have encountered a panic attack. Recently, award-winning actress Kate Winslet has suffered from panic attack a month before the Oscars. She said in an interview that she was gasping for air, and she felt as if almost everyone was speaking in Hebrew.

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Chapter 3

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Facts or Myths
In this chapter, your questions with regard to the confusing ideas about panic attacks will be answered. Is it better to use a brown bag or not? This has been a debatable topic by doctors and medical experts. Is it safe to use a brown bag or using it will result in damaging effects? I had been to countless doctors before to diagnose my condition. I went from one doctor after another to get their second opinion, third, fourth and so on. They told me only one thing - I might be suffering from panic attacks. These doctors have advised me to use a brown bag (the sandwich paper bag) whenever I have my attacks since there is carbon dioxide imbalance. They said that it would help me bring my breathing back to its balanced normal state. Since I already have a diagnosis of my condition, I searched through countless websites and books about panic attacks. I came across a site that says that you should not use a brown paper bag whenever you panic since this can lead to severe brain damage due to inhaling too much carbon dioxide. Then I went to a psychiatrist to help me cope with all the distressing emotions and thoughts that I was dealing with. Of course, I asked him whether or not it is perfectly safe to use a brown bag to inhale and exhale into just like what the other doctors have been telling me for sometime now. His answer? It was contrary to the other doctors! I was completely dumbfounded! Who am I going to listen to and follow now - those several other doctors or my one and only psychiatrist? At last! I found the answer! I actually came to a realization after reading countless articles and books about panic attacks. I was able to comprehend that it is safer not to use a brown bag at all when there is an episode of another attack. I came to this understanding because a panic attack ends by itself, even without you doing anything. It would just be safer to let your body do its course. In this way, you will not have to risk yourself of having a brain damage if that research is totally true. Fainting? Normally, a panic attack subjects you to a lot of different emotions all at once. With all these mixed horrifying feelings gradually reaching their peak, you are very much convinced that you will soon pass out. Then, when you come to that certain point of almost passing out, surprisingly your mind does not black out. It just leaves you totally feeling exhausted but still very much conscious. You feel terrified of fainting since you are not certain if it is already your last sight of the world. Or you are scared of passing out in public because of the embarrassment that it can bring or the fact that no one might look after you. You also imagine things that you might pass out while driving, or bump your head into the hard-cemented floor. All these are common panic scenarios. Most people anticipate fainting when they have an attack. However, it does not come. You are just left with an extreme fatigue. So now you are probably wondering whether or not you will actually pass out when panic strikes. Actually, you will not. Try to remember all the attacks you have had. Did you ever faint? That is because fainting during the course of panic attack is very unlikely to happen. It is a very rare effect of panic attack. It might only happen once in a blue moon.
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Is a panic attack genetic? I bet that you are also wondering if you got your panic attack from any member of your family or even relatives. And I am pretty sure that you dread the thought that your future sons, daughters or even grandchildren will also go through the terrifying experience of panic all because of you. Truth be told, science has already proven that there is a direct correlation between the genes of a person and panic attacks. Much to our dismay, it is confirmed that panic attack can likely be passed down to the next generation. According to the studies, panic attack is related to a persons genes. If any of your relatives or family suffers from panic attacks, you are twice at risk of having one. But it does not mean that if you do not have a family history of panic disorder, you will be free of panic. It still depends on your bodys capability to manage stress. Even though you are twice susceptible to getting a panic attack but you know how to handle stress and anxiety, it will be unlikely for you to have one. It all boils down to your ability to combat stressful situations in your life. It is highly recommended to avoid events that can cause massive constant stress. Is a panic attack related to a heart attack? When you have a panic attack, your heart races and at times it tightens. For some days, you feel your heart contract and burn. The thought of having a heart attack immediately comes to mind. And I am certain that you assumed your panic attack as a heart attack because I did, too. This symptom is a very common one for sufferers of panic attack. It is understandable since the symptoms of a heart attack and a panic attack are quite similar. You usually have constant chest pains, difficulty breathing, rapid heartbeat, and fatigue among others. But they also different in the way that a heart attack can lead to death but panic attack does not actually cause any harm. If the constant pains and heaviness of the heart are becoming worrisome, it is best to let the doctor check your heart through blood tests, EKG or ECG (electrocardiogram), or MRI (magnetic resonance imaging) to be certain of your problem. Actually, constant visits to the doctor will make your chances of having a heart attack low. Since your heart is monitored regularly, you are less prone to develop a heart attack

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Chapter 4

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The Effects
Although panic attacks seem very harmful, they do not actually bring about damaging results. There are some serious but non-life threatening effects of panic attacks. I have compiled some of the health-related problems that are brought about by panic. There are also a number of techniques to put a stop on these. Heartburn Just like a heart attack, sufferers of panic disorder mistakenly think of heartburn as a serious heart problem. A heartburn is a minor condition not of the heart but of the stomach. It is actually caused by excessive acid intake. You feel a burning sensation and pain near your heart assuming that it is another heart-related problem. But a heartburn is not serious and can be cured with an over-the-counter medication specifically an anti-acid. Start eating right and you will soon say goodbye to heartburn. Agoraphobia The terrifying feelings brought about by panic keep haunting you. Since it is still hard for you to face these horrifying emotions once again, you are inclined to develop agoraphobia. Opps... Do not panic yet. This phobia is just the fear of leaving your home. You unknowingly create your home as your safe zone because it is where you feel the safest. There are no people who will be seeing you while you are in the course of an attack, there will be no embarrassment to make, and no danger that lies ahead. The best part? You can lie down on your bed anytime and your family will be there to help. While you still have not possessed the weapons to combat your fears, you continuously prefer to stay in your house rather than to go out. Stepping out of your door seems such a huge responsibility that you are very unhappy to do. Fears start building up inside you. Imaginations run wild and silly questions suddenly pop up and bother your mind. These things make you even more fearful to leave your safe zone. You believe that it is dangerous once you get out. This phobia is not something harmful but it greatly affects your social life. Rather than going out with friends on a Friday night, you merely hang out at home. Instead of traveling and exploring the world, you are bound in the four corners of your house. You begin to get scared of risking the chance of having another panic attack when you go out. This goes on and on. Little do you know, it has completely affected your relationship with your friends and loved ones. Phobias are fears due to the trauma it has created on you through what you have experienced. To battle fears is to face them. Avoiding it will make you even apprehensive. Face your fears! Go out of your safe zone! You do not have to care about what might or might not happen. Depression One of the more serious but treatable results of panic is depression. Every single one has experienced having the blues once in a while. But a panic attack brings about a more severe one. Since you are likely to develop the fear of leaving your home which you already considered as your safe zone, you are highly prone to be bound inside your house. Based from my previous experiences, it will somehow take some time to be able to muster all your strength and courage to leave your safe zone. This phase will also allow your body to relax and get back to its normal state. While you are home-bound, depression starts to kick in. You start to feel low and useless. You ponder
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on how worthless you are as you start to think about the things you want to do but will not be able to do, the places you want to visit but now look so distant, or the dreams you once wished for yet seem so far to reach. You begin to question what else you can do when actually panic cripples you. You wonder about your purpose in life. And the worst thing is that you start to lose hope. You succumb to your fears. But this should not be the case. The key factor in battling depression is to hope hope that this too shall pass. When your hope starts to fade away, you let depression rule over your life. Mild depression can easily be treated with the help of your family, friends and of course, it must start with yourself. Do not let yourself be alone during this low time in your life. The more you spend your time alone, the more you think of your condition. Surround yourself with people you love and keep busy doing all the things you enjoy. It is definite that you will recover from depression in no time. However, when you think that your depression is already unbearable to for you to carry, you should now ask help from professionals. They will give you an assurance that all is well with you. It is also good that you have someone to share all your worries and fears. Open up and it will give you a lighter feeling in your heart, having been able to let all your negative thoughts and emotions out. They will be able to help you bring yourself back to your normal state of mind through different tests and therapies they will provide. Keep in mind that you should always ask for help when you need it

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Chapter 5

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Treatment Options
There are various treatments available these days to beat your panic attacks. Here are some of the treatments that will certainly help stop your panic. Choose the one you think is appropriate for you. Or better yet, apply as many as you want. Your cure for panic is within your grasp now. Knowledge The first surefire way to eradicate panic is to have an intensive knowledge about your condition. Knowing what is factual and helpful from the myths and common mistakes will definitely give you an advantage to fully bring back your normal life. Search for information about panic attack and always keep in mind the essential facts you find. For instance, since you already know that panic attack is not harmful as you thought it was, you should be rest assured that there is no imminent danger to your mind nor health. Understanding better what you are dealing with is the first important step that can cure you of panic attack. Knowing the signs, symptoms, effects and treatments available will certainly give you more weapons in combating panic from attacking you again. But don't overdo your research by being obssessed all the time by looking for information and scaring yourself. This is very important, just understand how the panic happened once or few times and then stop for looking for more information. Relaxation techniques Basically, you panic because your body is in a state of imbalance. It is preparing itself to fight against the approaching danger it foresees. To put it back to its normal state, all you have to do is relax. I know that it is easier said than done. So I prepared some relaxation techniques on how to calm yourself down. A. Deep breathing Since you usually have shallow breathing when you are having an attack or even on ordinary days, deep breathing exercises can actually help calm your tense nerves and have an adequate supply of air in your body at the same time. This is more properly done while lying down on a bed to see clearly if you are doing this technique correctly. Hold your chest with your left hand. Using your right hand, hold your stomach. Start breathing deeply through your nose, counting from one to five. Then, exhale slowly through your mouth this time, also counting from one to five. Note that your chest should have little to no movement at all. Only your stomach should rise and fall every time you breathe. Feel the air passing through your nose, going to your lungs and exiting your mouth. Erase the thoughts in your mind and think of only this exercise. You can gradually increase the number of seconds depending on you. Try to do this for 15-20 minutes a day. This will help you have more relaxed nerves and a calm disposition every day. B. Meditation Having a clear mind can help erase panic in your life because a healthy mind creates a healthy body. You are advised to spend some time meditating and reflecting on your life every single day. Meditation has been proven to create a great positive impact in overcoming certain diseases including panic attacks. To perform this, you have to pick a very quiet or secluded place. It will be better if you have a relaxing
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music playing in the background. I prefer to put on the sounds of nature specifically the humming of birds or the flowing water in a stream. These sounds help you create a very peaceful and serene atmosphere, enabling your body to become less tensed and agitated. Try to sit as comfortably as you can. Then close your eyes and start breathing deeply in and out, just like the deep breathing exercises I taught you. But instead of counting from one to five, fill your ears with the soothing sounds and let them envelop your whole senses. You can also imagine yourself in a peaceful place where there are no worries to think about, no danger to face, just pure happiness to enjoy. Let this wonderful sanctuary surround you. Picture the amazing sun rising from the horizon. Or the vibrant colors of red, orange and yellow in the sky during sunset. Try to think of all the happy moments of your life. Reflect on your past and foresee the bright future ahead. C. Massage Getting a frequent massage is very therapeutic. It does not only relax your tired muscles but it is also an ideal way of relieving your stress and tension. A lot of people can attest that massages have several positive effects. It can help reduce your anxiety level by calming your nervous system through the different strokes and pressures done by a professional masseuse or masseur. All in all, a massage improves your general health which includes your body, mind, and spirit. Exercise Exercising regularly also greatly helps in reducing your tension level. A rigorous workout removes toxins out of your body and it relaxes your nerves as well. It also improves your health and well-being since it has a lot of benefits both for your body and mind. Did you know that the rate of your heart while exercising is the same as when you are having a panic attack? When you exercise, you feel tired but still calm for your mind is certain that you are not in any kind of danger. However, when you have an attack, your mind sends out distressing signals to your nerves that is why you get tensed and panicky. You can undo this by setting your mind and assuming that you are only exercising and there is really no threat when you feel panic is just around the corner. Working out 3-4 times a week can help you improve your general physical health and it will enable your mind to get used to the rapid beating of your heart, lessening the chances of you getting easily anxious by the quick heartbeat you sometimes experience. Chants / Verses Some people that I have read about often utter chants and verses to get rid of the approaching panic attack. Some of the lines they say are as follows: I will get through this day. I know you are there but you can not harm me. Nothing bad will happen It is just panic, it can not hurt me. I will not die of panic attack. For Christians and Catholics, they often run to their Bible and find some verses to remind them that God is the most powerful in the world. And if you believe in Him, nothing can ever harm you. The most famous Bible verses applicable for panic attacks are the following: If you have faith as little as that of a mustard seed, you shall say to this mountain, move from here to there, and it shall move; nothing shall be impossible to you. (Matthew 17:30)
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 My flesh and my heart may fail; but God is the Rock and firm strength of my heart and my portion forever. (Psalm 73:26) Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me. (Psalm 23:4) I am the Lord who heals you. (Exodus 15:26) God is greater than our worried hearts. (1 John 3:20) Everything is possible for him who believes. (Mark 9:23) On a personal account, I have a very powerful book that I carry with me anywhere I go. It is A Pocketful of Promises for Women. It is a collection of letters of promises and assurances from God. This book has given me strength and courage every time panic engulfs me. I just read through some of the letters on the emotion I currently experience. It sustains me and makes me feel secured of Gods love. There is also A Pocketful of Promises for both men and women for more Bible verses. Sometimes though, these chants and verses seem to have no effect when your mind and body are already agitated. But with proper focus and concentration, they will be very helpful. Let the words sink in your mind and do not let anxiety overpower your willingness to beat panic. It is all in the mind. If you let your anxiety reign, it will undoubtedly have control over you. But if you let your mind stay glued on the verses you say, it will definitely happen. Positive Thinking I guess that most people you know told you that all you have to do is to think positive. But they do not really understand how difficult it is to think of something nice when all of the cells in your system are agitated. It takes all your strength to convince yourself that nothing is going to happen. A cloud of despair inevitably passes through your mind. But you have to beat that! You need to start changing the way you think. And you need to do it NOW! You hear people always say, Think positive! But most people do not take it seriously. They do not realize how effective this phrase is only if it is put into action. There is power in being positive. Of course, changing your mindset does not happen overnight so you need to practice thinking positively. Work hard and it will pay off in the end. A panic attack has a never-ending cycle. Sometimes you feel all right, other times you do not. Week after week, your feelings just keep going in circles. So I have prepared a step by step guide on how to turn negative thoughts into positive ones and finally break free of this unwanted sequence. With continued practice of these steps, you will surely have an easier time dealing with these negative matters. 1. Welcome the thoughts. Actually, the more you try NOT to think of a specific thing, you will only end up thinking about it all the time. The best way to control your thoughts is to acknowledge it but redirect it somewhere else. Admit the fact that these thoughts bother your mind and you need to do something to get rid of them. You have the best weapon of knowing the fact that these horrible thoughts are just plain thoughts and can not harm you. 2. Redirect them. I read an article that suggested asking yourself questions to distract your mind. For example, if you are restless and depressing thoughts come to your mind, do something that will let you forget about those things. This is a very effective way of not to think about panic. When you feel that
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panic is lingering around, divert yourself to a different situation. You can talk to a person all of a sudden, observe how a thing happens, listen to other people talking, or eat something that you have never tried before. Do something that will completely occupy your mind. 3. Detach yourself from any bad emotions. We are scared to have a panic attack because the very thought of it chills us to the bones. Although it is not happening at the moment, you are extremely frightened of the idea. You have to learn how to detach emotions from certain thoughts. The more attached you are with these horrible thoughts, the more likely you are to experience them once again. It is in the same way with positive thinking. If you are more emotionally involved with the positive way of thinking, the more possible it is for you to enjoy its fruitful results. 4. Create a funny character. If you find it hard to prevent negative thoughts from entering your mind or detaching yourself from negative emotions is quite a burden, the easiest thing you can do is to make the thing that scares you the most seem hilarious. Visualize the frightening thing and create something that will make it comical, be it a mouse ears or two front bunny teeth. Scare yourself in a funny way. In this way, the heavy feelings associated with the scary situation have become much lighter. They say that laughter is the best medicine and you can prove it here. 5. Avoid negative people. Instead, surround yourself with positive ones. Both positive and negative feelings are infectious and can be easily passed to other people. When the people you are with are pessimists and always look at the bad things in life, you are prone to be like one of them. However, if you are with people who have a positive outlook in life, their positive energy transmits to you. You will feel happier, healthier, and more in control of your life by being friends with positive people. 6. Read inspirational stories every day. When you read of people who have overcome a certain disease or sickness, you will no doubt feel stronger and you will also be inspired to cure what ails you. Inspirational stories provide people with the motivation that if someone else has done it, so can I. Reading such stories will help you think of ways to conquer your fears and know that you are not alone in facing scary challenges in life. Also, it will never fail to make you feel good about yourself and life in general. One of the best things that I have learned from reading inspirational stories is that as long as you are still alive, never lose hope that you will get better. Then again, you cannot simply hope you also have to help yourself get better. 7. Do not quit. Keep trying. The difference between winners and losers is that winners are not whiners. They keep their eyes on the goal and they do not stop until they have achieved what they wanted. If you have not succeeded at keeping panic at bay after several tries, tell yourself it is alright. And it is. All you have to do is to keep trying until you have controlled your panic attacks. No one said that it will be easy to recover once you have experienced an attack. But you can slowly recover by not quitting the fight and challenging yourself to face it head on. Psychiatrist / Psychologist Before getting rid of my panic attacks I was feeling so bad that I had to see a proffessional, in fact several psychiatrists. If you have tried everything but nothing seems to work for you, it is also best to consult a psychiatrist or a psychologist. There is no harm in seeking professional help, particularly if you cannot do it on your own anymore. Remember, ask for help when you need it. At least just to know
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if it's panic attacks that you experience. I myself have consulted a psychiatrist on several occasions and I have felt better whenever I leave my doctors office. It was empowering to hear from a licensed doctor that the threat that I was feeling was all in my head and that I am as normal as the next person. There are different approaches that your doctor can provide you. But the first thing that he will do is to ask you tons and tons of questions for him to know your real condition. He will then give you some vital information about panic attacks and their corresponding pieces of powerful and effective advice. You will unbelievably have strength and courage to face your fears after every session with your doctor. Your doctor may also advise you to take the cognitive behavioral therapy (CBT). This has been proven to be a very effective approach in dealing with anxiety disorders. With the help of your doctor, you are to gradually experience the fear again and again until your mind and body have prevailed over the frightening situations you once dealt with. It is believed that the situational avoidance that panic attack sufferers usually do is not truly acceptable. This is where you stay away from the circumstances or places where you habitually have your attacks. You try to evade them so that panic will not strike again. But in reality, avoidance just retains the fears associated with these certain situations. It can also eventually lead to hopeless case of conquering your fears. The Cognitive Behavioral Therapy can be a very powerful tool for you. A research has shown that there is actually a great success rate of using this method on people who suffer from panic or anxiety disorder. The resource at the end of the book explains a very simple method when applied can stop the panic & fear almost instantly if you follow it. It helped me personally, it's a different type of CBT but it's very effective. I was sick of using medication for over 1.5 years which added about 40lbs to my weight in addition to other symptoms like hair loss and drug dependency. Medication If you consult with a doctor, he might advise you to take some medications to help you cope with your panic attacks if it's so severe. My psychiatrist has prescribed a medicine for me that I could take whenever I feel a panic attack brewing. Having these little white tablets with me anywhere I go make me feel safer somehow. The medicine does not take effect as quickly as I would have liked it to be but it does help in calming me down. Once you take your medicine, you will feel that you are ready to face the world and that no panic attack can stop you from what you have planned for the day. Of course, you should take it as prescribed by the doctor and you have to be careful not to overdo it. To be honest, I was a bit apprehensive to take my medicines at first because I thought of the possibility that I might be relying on drugs alone. I did not want my life and my future to solely depend on it. I want to function as normally as before without having to take any medications. But nowadays, I do not really need any of my medicines. I learned how to take control of my fears and have a panic-free life just like I used to.

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Chapter 6

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The Four A's My Personal Approach

You can also beat panic attack like I did. I not only followed the steps above but I had also carefully examined the ways on how to completely eradicate panic in your life. I gathered all the information that I possibly could and arranged everything that I learned based on my experiences and came up with what I call the Four As approach. The Four As Approach 1. Accept Most people who have consistent panic attacks detest the fact that they suffer from it. Some consider themselves the unfortunate ones and they gradually start hating themselves. But let me tell you now that this defeatist attitude will certainly not help you to get any better. The first thing that you need to do to even have the slightest chance to conquer panic attacks is to accept it. Admit the reality that you are one of the few million people who experience panic attacks. You are not an ill-fated human being. There is a remedy to this problem and all you have to do is to find the solutions. If you only curse yourself and complain about your condition, nothing good will come out of it. Accept your situation and move on. 2. Acknowledge Whenever panic threatens you, take courage and acknowledge its presence. Keep in mind the most important fact that you have learned it is NOT going to kill you. You can even talk to it. Tell the fear that you are no longer afraid of it. If you do not want your fear to linger in your mind, simply remember the techniques I taught you earlier - distract yourself or give it a comical character. 3. Allow If worse comes to worst, allow the fear to consume you. Let it do what it came to do. Do not fight it. Go with its flow. Feel the fear passing through every nerve and part of your body. Think of this as one of the normal emotions you experience every day. Fear is just like happiness, sadness or anger that we typically feel. And because you can control these other emotions, you can also have power over your fears. Take courage in knowing that it will not last long and trust that your body will do its best to protect you. 4. Act Actions create more positive results than words so you have to get your act together to live your best life now. Stop putting your life on hold because of the many fears you have. Do not let these unreasonable fears restrict you from having a life that you love and enjoy. If you do not take action, you will not be able to help yourself. Go out there and show the world that you can live a normal life even after experiencing panic attacks. If you are not yet confident that you can do it on your own, enlist the help of family or friends to go with you wherever you want to. I know from experience that regularly getting out of the house will help you gain confidence in trusting your body once more. Moreover, continue practicing the methods or techniques that I have mentioned in this book and you are now on your way to beating panic in your life. If you still need help, consider the method at the end of the last page, it helped thousands of people because it's very simple and it can work
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instantly, it's the only method I'm recommending.

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Chapter 7

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Prevention
Prevention There are some ways that can help you prevent future panic attacks. For those people who are fortunate not to experience this, do not wait for panic to attack you. Follow these simple strategies to make sure that you will never be attacked by panic. Eating Healthy To eat healthy is to eat right. And no, you do not have to go on a diet to conquer panic attacks. All you have to do is to be aware of what you are putting inside your body. Food is like fuel to your body. It can give you energy and it ensures that you have enough gas to last through the day. By eating nutritious food such as fruits and vegetables, you are investing on your health. You will have a stronger body and you will be less likely to get stressed out. When you are living a stress-free life, you are less prone to having a panic attack. Limit Caffeine Intake Caffeine is generally not bad for you. Now, when you have too much of it, that is when it becomes your enemy. Too much caffeine triggers palpitations in some people and when you are nervous, that is the time that you will most likely feel that you are, once again, threatened by a panic attack. For people who were used to drinking 6 8 cups of coffee each day, you can try lowering it down to 2 cups. Just think that by not drinking too much coffee, you are helping yourself eliminate panic attacks from your life. Limiting your caffeine intake will definitely help you crush potential panic attacks because you will be less likely to experience palpitations and you will also have a healthier heart. Avoid Alcohol, Cigarettes and Drugs Vices such as drinking too much alcohol, puffing too many sticks of cigarettes and getting high on illegal drugs will undoubtedly lead you to the path of destruction of your entire being. Cigarettes contain high level of caffeine which is one of the main factors that triggers a panic attack. Alcohol, like caffeine, when taken excessively than your body can actually handle will result in rapid heartbeat, dizziness and other panic symptoms. This will definitely make these symptoms worse. So it is better for you to avoid any kind of alcoholic drinks. Drugs such as cocaine and marijuana have also been proven to be the reasons for provoking an attack. Illegal drugs can actually cause a terrible reaction to your body and it could even be deadly. You might not notice it yet but when you religiously take in various prohibited drugs, you are jeopardizing your physical and mental well-being. Due to these bad habits, your body will become unstable. You will be prone not only to panic attacks but to several other sicknesses, too. Steering clear of these addictions will let you have a panic-free and healthier life. Avoid Too Much Stress Stress is the main cause of a panic attack. Almost anything can bring you stress: your work, your responsibilities at home, your bills, and even your loved ones. Stress is actually a normal occurrence that will not harm your body when it is not excessive. But once you feel yourself getting stressed out, head off to a quiet sanctuary to avoid panic attacks. Excessive stress will cause you not to breathe normally and that is where it all starts. Once you are short of air, your hands will begin to feel clammy, you will start sweating profusely and your mind will
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once again wander to an impending attack. If you want to lead a happy life, you should definitely find ways to lower your stress level. Go to a spa for a soothing treatment. If you do not have the means to do so, you can always ask a family member to massage you. You can also do other hobbies that calm you down. If baking cookies, shopping, or riding a bike around the neighborhood is therapeutic for you, then you may also do them. The important thing is to let your body relax and avoid too much stress to get rid of panic in your life. Healthy Lifestyle Your lifestyle speaks of how healthy you are. If you are a couch potato and have never been out in the sun for several years, you are setting yourself up for a panic attack. Healthy people are active individuals. They walk a few miles each day, jog around the block, or they play sports in their spare time. Engaging in sports activities will actually not just rid you of panic attacks, but it will also make you look and feel better. If you are not athletic at all, you can try dancing at home if that is what you enjoy doing or you can enroll in a gym and get fit. As long as your body is getting enough exercise each day, you are golden. Spending a few minutes each day for exercise is good for your heart and if your heart is healthy, then your mind will be, too. Like what my psychiatrist said, a panic attack is all in the mind. Once you start maintaining a healthy lifestyle, you can be certain that your panic attacks will soon be a thing of the past.

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Conclusion

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Last but not least

Conclusion Having panic attacks does not make you less of a person. Do not think for one second that you are in this alone because in truth, you are not. This is just one challenge that you have to overcome and by internalizing what I have taught you, you will soon live your life the same way as before. Remember that you owe it to yourself to try and get back the life that you once had. If you have tried and not succeeded after the first try, do not lose hope. I myself have also tried and failed few times before I had gotten back my old life. At the begining of your treatment, you will certainly struggle I never said that it will be easy at first but with the help of the people you love, trust that you will win over panic attacks. It may be hard at first to control panic attacks but I have faith that you can do it. I know you can because I was able to do it. One day, you can look back at your panic-stricken self and just laugh. You may not be able to do it yet but you will very soon. For the meantime, just watch what you eat, get active, avoid stress and you will find yourself facing your panic attack head on as it comes. People may not understand how difficult this could be for you but I do. Try your hardest to overcome this and once you have done that, you will feel that you can do anything. Do not forget to practice the Four As approach that I have mentioned earlier, but at the end of this section there is a natural method that helped 1000's of people and it will help you if you follow it for few days or even few hours, I can't reveal the exact method here in my writing but if you still struggling and suffering, please consider this method. It will change your life forever. The way I can discribe it is after understanding this method you'll never have to worry about the next panic attacks. Check out the description in the following section.

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The Following Method Has Helped Me Almost Instantly

The above programme uses a method that can make you panic free quickly! This is one of the few programmes I can really recommend, I am not suppose to give too much information on how the method work but in few words, it's so simple to apply and understand. You'll feel relief the same hour you apply it and in few days your panic attacks will be eliminated completely. I'll never recommend something that is not helpful because it's not right as I suffered from panic attacks and I know how bad the feelings are. This method really worked for 1000's of people and it's so simple. Here is a brief description of the method from an ex-panic attack patient: "There are a lot of parts to the method but its overall methodology is very simple and scientific. It focuses mainly on the amygdala and Charles' discovery that this small organ in the brain is one of the main culprits in panic/anxiety conditions and once you completely "reprogram" this organ it is impossible to relapse. This taken with the many health and other tips in the pack make for a perfect arsenal.... I can tell you this, I am 100% anxiety and panic attack free." Why is this method is so successful? ...It can be attributed to a number of things: * It was developed by a knowledgeable person who had suffered for many years * The root cause of anxiety disorders is addressed * There are no drugs involved and therefore no harmful side effects * It is an easy to follow program * It is soothing and gentle with nothing frightening, but at the same time extremely effective. * Unlimited support and advice is available from trained and sympathetic counselors * Tested and approved by doctors and psychologists, the Method is on its way to becoming
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the number one treatment for panic attacks and anxiety disorders It doesn't make sense, if I advise you to try a method that doesn't work. It's also not right, because I experienced how bad the feelings of panic attacks are and I should help you not to suffer anymore. So if you think that you still need help, all I am asking is that you should try this method just for couple of day and see for yourself, it has 100% money back guarantee, so you are not losing anything for trying. But I am 100% sure that it will change your life forever. Click Here To Learn more about This METHOD.

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