stdalmatinac asked:


First I would like to give compassion and support to all of you who suffer from anxiety and depression! I’m also the sufferer and need advice about what activities are good for keeping mind busy and away from negative thoughts. As you all know negative thoughts are our number 1 enemie. I appriciate any advice! Thanks

Do you have frequent panic attacks? Do you want to stop it without the need for medicine?

First of all, you need to understand that the intensity and frequency of a panic attack varies from person to person. However, reports have show that nearly every sufferer goes through a similar set of symptoms, with the overall fear that something awful is happening to them or that they are dying.

Some people get panic attacks in relation to situations in which even non-sufferers of panic attacks may get nervous, such as public speaking or taking an important test. While others experience panic attacks in relation to nerve upsetting situations, or their panic attack simply come out of the blue. These instances are arguably the most terrifying because there are no external causes that makes the body react in such abnormal ways, creating confusion and more anxiety.

You heart is pounding madly, you feel dizzy and you can’t breathe properly. Its completely normal for you to get frightened. Who doesn’t when they feel such symptoms all at once?

However, what most people who experience panic attacks don’t realize is that the fear of such symptoms worsen their panic attack. Without this irrational fear, panic attack will cease to exist. Its that simple but its also, in that moment, difficult. If you are able to relax yourself, you won’t even have repeated panic attacks in the first place.

The fastest way to stop a panic attack from escalating is to practice deep breathing. During a panic attack, your breathing quickens and your heart beats wildly, hence you need to break that with deep breathing. Focus on breathing slowly, lying down will also help to maintain deep breathing. Another way is to put the opening of a small paper bag over your mouth and breath in and out of it, allowing the bag to expand and contract completely.

Lastly, the most important factor is to remember that panic attack can do you no harm. This is the KEY to stopping it forever. You need to BELIEVE that panic attack cannot harm you, which is a fact, not something I made up just to comfort you.

Remind yourself of these FACTS about panic attacks:

-Panic attack CANNOT cause you to stop breathing.

-Panic attack CANNOT cause you to faint.

-Panic attack CANNOT cause you to have heart attack

-Panic attack CANNOT cause you to die.

Remind yourself that the symptoms, no matter how uncomfortable, will in time fade away even without your intervention (its true!). Learn to live with the panic attacks but NEVER give in. Accept that you have panic attack, don’t run or hide from it…and certainly don’t fear having it!



By: Andrew Lim

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Panic attack is perhaps one of the most terrifying experiences a person can go through. Stopping panic attack symptoms are unfortunately, a somewhat difficult thing to do, although not entirely impossible. The main problem here is to overcome your irrational fear.

It is important to understand the reasoning behind the occurrence of panic attack. While the first attack are usually random, subsequent attacks may not be entirely random itself. For most sufferers, after their initial experience with panic attack, they sub-consciously “learned” to fear another panic attack.

They are constantly alert for any signs of panic attack. It is not surprising therefore, that many sufferers avoid situations that they think or “know” might cause the panic attacks to happen. By doing so, they are actually opening the doors for panic attack to strike again. This constant state of worrying about another panic attack is the KEY to the problem.

Don’t you see what is happening?

Your the one causing subsequent panic attacks! You keep worrying about another panic attack. You refuse to let go of that fear.

Hence, once this fear is gone, the body’s reason for maintaining the panic response will disappear as well. Therefore, the key to stopping panic attack forever is to acknowledge this crucial fact and make an effort to change your mentality.

This is why it is difficult. The change must come from yourself. No medicine or drugs can help you change your mentality, they can only give you temporary relief. You HAVE TO learn to accept panic attack and…well…not panic! It really is that simple and ironically, difficult at the same time.

Learn to live with the panic attacks but NEVER give in. It could be a long struggle, but some people make remarkably quick recoveries and never suffer attacks again. Accept that you are a panic attack sufferer and do everything you can to overcome it – do not run and hide from it.



By: Andrew Lim

About the Author:

Many anxiety sufferers turn to medication in an attempt to control stress and alleviate anxiety and panic attacks, but unfortunately, anxiety medications are not always a panacea to restore emotional balance and calm. In fact, anxiety medications do not “cure” anxiety at all — they merely attempt to lessen the symptoms by suppressing the emotional range of the sufferer.

It is also well-known that many anti-anxiety medications have a wide variety of side effects, ranging from weight gain to sexual dysfunction; and in some circumstances, the medications can even make the patient’s anxiety worse. Fortunately there are alternative methods of restoring balance and eliminating anxiety, without the use of prescription medications. Let’s take a look at a few of the most common methods of controlling and even eliminating anxiety without resorting to potentially dangerous drugs.

Anxiety is not a disease; it is an imbalance of the emotions. In other words, anxiety is a problem that is most commonly caused by our habitual way of thinking and reacting to the world–it’s a type of “thinking problem.” Therefore, the ideal way to alleviate anxiety and panic attacks is by addressing the root cause, not just the symptoms, and this can best be done by using exercises and techniques to reduce stress and improve feelings of well-being on a daily basis.

Relaxation exercises have been clinically proven to significantly reduce anxiety symptoms. Techniques such as tai chi and yoga benefit many anxiety sufferers, and can be practiced by virtually anyone of any age (assuming they are physically healthy and capable of mild to moderate exertion). Both tai chi and yoga are exercises which help to calm the mind, and can improve our mental focus and clarity by “slowing down” our thought processes, and concentrating on breath and movement.

In fact, focused breathing exercises are themselves a useful tool to reduce stress. Meditation is a similar practice that has also been proven to have a positive effect on restoring balance to the emotions, and even improve the functioning of the immune system and our overall physical health. All of these techniques are great alternatives to using anxiety medications, and best of all they are all natural, and have no known side effects or withdrawal symptoms.

But along with all of these stress reduction techniques, it is also important to eat a balanced diet, and limit our intake of stimulants such as caffeine and nicotine, both of which have been shown to aggravate anxiety symptoms. Cutting out (or at least cutting down on) coffee and soft drinks is important for anxiety sufferers. Reducing sugar intake is also helpful to avoid the “wired” feelings that can sometimes bring on anxiety or panic attacks.

Another aspect of your diet that can affect anxiety is food allergies. While there are many different types of food allergies that can cause emotional imbalances like anxiety, one commonly undiagnosed food allergy is dairy products. Some anxiety sufferers report immediate reduction in their overall feelings of stress and anxiety by simply eliminating dairy from their diet.

And last but certainly not least, anxiety sufferers should consider their overall attitude and state of mind. Because anxiety is a thinking problem, and not a disease, our habitual thoughts play a great role in its development. Positive thinking is not just for motivational speakers or the blissfully ignorant among us — is also an extremely useful tool in restoring balance to our lives, and eliminating chronic anxiety. In fact, there is no anti-anxiety medication on the market that is as powerful as your mind!

Refusing to be a victim and assuming responsibility for your state of mind is empowering, and can have very real, measurable results in improving anxiety situations. After all, anxiety and panic attacks begin with thoughts, which just prove how powerful our thoughts can be.

This is great news for anxiety sufferers, because if our thoughts are powerful enough to generate an anxiety attack in the first place, they are also powerful enough to eliminate anxiety problems, and bring us back into a balanced emotional state. When anxiety medications do not provide relief from the problem, using a combination of the all-natural methods listed in this article is a great alternative to overcoming anxiety and panic attacks once and for all.



By: Jon Mercer

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