Emotional health: Panic attacks are more common than you think

Panic attacks are remarkably common in today’s society. In fact, one out of three people have experienced a panic attack at some stage in their life. There is much confusion regarding panic attachs, though, and people may hesitate when admitting to experiencing a panic attack. We tend to push emotional issues aside but emotional health is very important to your wellbeing.

Fortunately, panic attacks are treatable and curable with natural therapies and proper counselling. It may take a little while, but once you learn techniques to handle them and undo the underlying patterns and overwhelming thoughts that caused them, they may never occur again.

What is a panic attack? Anyone who has ever come remotely close to one will be able to tell you. They usually occur unexpectedly and can upset your emotional health quite easily. They are usually triggered by minor incidents. Have you ever had a meeting to go to, walked into a crowded room and all of a sudden your heart starts pounding, you begin to sweat and shake a little, your breath seems a little shallower and shorter, you feel a bit queasy and feel as though you could faint? That could be a panic attack. Other symptoms may include feeling out of control and even, sometimes, feeling terror.

Remember fear is a normal response that is programmed into us and is the way we react when we do not feel safe. There can be many reasons for this, including anxieties regarding money, exams, career, relationships and time pressures. Stress is often a major cause, however panic attacks can also occur due to phobias such as fear of open spaces or obsessive compulsive disorder.

So what do you do when you get a panic attack? The shallow breathing when you panic disrupts the balance of gas you inhale, so you reduce your oxygen intake considerably. This makes you breathe even faster because you feel like you can’t breathe, which causes you to panic, which can heighten the attack even more. One remedy for When you’re suffering an attack is to hold a paper bag (not plastic, ever) over your nose and mouth and re-breathe the air from inside the bag.

It is important that you learn to relax more and not let an overwhelming lifestyle get to you. Constant rushing and a lack of holidays exacerbates stress, which impacts on your emotional health and may lead to panic attacks. Learn to take frequent breaks, proper holidays of at least 7-10 days and make your home environment one that is calm. Meditation is a worthwhile skill as it will teach you how to control your breathing and visualise in order to calm down. If you tend to do a lot of head talk, then use that to your advantage. YOu can use positive self-talk to boost your confidence, and visualise good outcomes and success regarding the issues in your life.

Exercise is a great pursuit to get the endorphins moving and yoga is great to balance your energy. Watching what you eat can also assist as certain foods have different effects on the body. For example, lettuce can be soothing while drinks such as tea, coffee and some softdrinks contain too much caffeine which will only increase your tension. Remember alcohol is also a depressant, which affects your emotional health.

Good foods to eat that will help you remain healthy are whole foods. Eat plenty of raw fruit, vegetables and some protein (lean meat, fish, beans and pulses), and less saturated fat and refined carbohydrate (white sugar and flour). Take a vitamin B complex (for stress), vitamin C, vitamin E, zinc, magnesium and calcium. Try not to skip meals because that can cause low blood sugar, which will only add to your anxiety.

St John’s Wort (Hypericum) is a good natural remedy for anxiety. However, it cannot be taken with some medications, so check with your doctor. Valerian root, Chamomile, Oats, Hops, Skullcap, Lime flowers, Passiflora and Lemon Balm are good herbal teas to use as they act as nerve tonics and promote calm sleep.

Another natural remedy is taking a few drops of Bach Rescue Remedy or inhaling an aromatherapy oil specially prepared for you. Put a few drops of the aromatherapy oil on a tissue or sniff straight from the bottle. The rest can be put into a burner, in your office if the layout permits or in your home.

Gelsemium or Argentum Nitricum are good homeopathic remedies for specific fearful events, while Aconite or Arsenicum Album are helpful for long-term anxiety that can lead to unpredictable attacks. It is best, however, to see a qualified natural therapist to assist you in finding remedies that suit you best.

It’s very important to tackle the physical sensations you feel during a panic attack, such as a fast heartbeat and over-breathing, and the bad feeling that a catastrophe about to happen and that you need to avoid situations that may trigger these attacks. It may be helpful to keep a diary of when symptoms occur to try to pinpoint what prompts the attack (eg it could be low blood sugar). Write down how you feel at the time and how long these feelings last.

Here are some quick tips on how to avoid panic attacks and increase your emotional Health:

– Reduce stress.
– Think positively – don’t expect attacks to come.
– Eat well.
– Get enough sleep.
– Practise relaxation daily.
– Exercise regularly.
– Ask for help.
– Avoid alcohol, cigarettes and caffeine.
– Only use tranquillisers on a short-term basis.
– Don’t avoid situations that have caused past attacks in the past. Be brave – you can do it!