Panic 101

"As I was going up the stair I met a man who wasn't there.  He wasn't there again today.  Oh I wish he'd go away!"  --Hughes Mearnes

I originally kicked off this blog with a hodgepodge post entitled "Funeral For February" that was 1/3 complaint, 1/3 TMI, and 1/3 semi-useful information.  Due to the "TMI" part, I deleted "Funeral For February"--it wasn't a case of "Oops, I didn't want to reveal that much" so much as "Wow, I doubt many people really want to read a long-winded post about some stranger's crappy month."  However, I do want to contribute possibly life-changing information to whoever reads this blog, so I'm writing this to expand upon the useful portion of the old post.

Originally, I attempted with this post to give an overview of anxiety/panic attack causes, symptoms, and methods of coping with and treating them, along with links to supplement the information.  I quickly found that not only was the post growing far too long, but half of it was simply rehashing information found in the links, so I decided to cut to the chase--I now give a bare-bones overview, with helpful links where relevant. 

DISCLAIMER: I am not a doctor.  I'm someone who used to suffer from anxiety and panic attacks.  Out of the kindness of my blackened heart, I am compiling and sharing information that was useful to me in overcoming said anxiety and panic attacks.  Neither I nor any of the authors of the linked-to material are responsible for anything you do with the information or for any of the consequences of your actions, including but not limited to: leading a better life; overcoming your anatidaeophobia; having a heart attack; having stronger erections (including those that last for more than three hours); overcoming your fear of heights, driving, crowds, or all three; coming into contact with hostile aardvarks; etc.

As a wise man once said: RESPONSIBILITY TO THE RESPONSIBLE.  You can huddle, terrified, in your house; you can numb yourself with pills and alcohol and hope it goes away; or you can take the initiative, get off your butt, start overcoming your panic and anxiety, and go on to live your life.

ANOTHER DISCLAIMER: This information pertains to panic attacks and anxiety NOT caused by any underlying medical condition or mental disorder.  It assumes that, aside from your panic issues, you are healthy physically and mentally.  If you are a 50-year-old morbidly obese chain smoker, that racing heart probably really is something to be concerned about.

Formalities dispensed with, time for the information.

WHAT CAUSES PANIC? 
This is a concise article that explains the "fear cycle" a person goes through that leads to a panic attack, and how one can go about breaking that fear cycle.  The important thing to remember is that, while panic attacks manifest with physical symptoms, the cause is mental.  Therefore, medication is limited in its ability to treat anxiety--it can dull the symptoms, but it cannot cure you.




WHAT IS A PANIC ATTACK?

During a panic attack, your body releases adrenaline (a hormone aiding the "fight or flight" response), even though there is no real threat.  Adrenaline causes a number of bodily reactions.  When we are actually fighting or fleeing, we don't really notice them--we are more concerned about whatever it is that's threatening us in the first place--but during a panic attack, since there is no obvious threat, we feel the adrenaline's "side effects" on our bodies and take it to mean that something is wrong.  Different people manifest different symptoms, and as a result I couldn't find a list that included all the symptoms I am aware are possible, so I made my own:

• Chills
  
• Sweating
  
• Trembling
  
• Hyperventilating (breathing too fast)
  
• Feeling a tingling sensation in the extremities, and/or the face
  
• Upset stomach*
  
• Heart pounding
  
• A feeling of pressure, or being squeezed (due to muscles tensing)
  
• A feeling of choking, or as if one's throat is closing
  
• Racing thoughts
  
• A fear of "snapping" or losing one's mind
  
• A feeling of overwhelming terror
  
• A feeling/fear of being about to "lose control"
  

* Some poor souls actually vomit due to their anxiety.  I am fortunate enough not to have been one of them.

Most people (myself formerly included) freak out when they feel these symptoms.  None of them are dangerous to your health, but because you're anxious, and because you don't know why you're feeling them, they seem to portend some horrible affliction.  Understanding what's happening with your body greatly decreases the fear you feel during a panic attack, which in turn reduces the symptoms.

COPING WITH PANIC ATTACKS

Breathing exercises can work wonders not only to help you calm down from a panic attack, but to keep you from having one in the first place.  Breathe through your diaphragm (sometimes called "belly breathing"), and if you want to relax, focus on the timing of your breaths.  There are any number of different "counts" for how long to hold each breath, how long to spend exhaling and inhaling, and so on, so I recommend searching online and trying a few, to see what works best for you.  Also, don't be afraid to alter the counts to be shorter if you're anxious and have trouble breathing slowly--you can always increase the counts and breathe more slowly as you gradually calm yourself down.

If you do much research into breathing, you'll find a lot of material on meditation.  Personally, I dislike formal meditation, but having read up on the subject, I can definitely see how someone with anxiety could benefit from it.  Google will yield a wealth of information on the subject, and like the breathing, personal preference plays a strong role.  I will share an article for a simple form of meditation that I found helpful.

 RIDING IT OUT

The way to break the power of a panic attack is to experience it without being afraid of it.  The next time you're having a panic attack, detach yourself, and monitor your body impersonally.  Pretend you're watching your performance in a movie, or that you're a scientist observing a subject.  Instead of freaking out, take note of what you're feeling.  "Wow--I'm breathing fast.  My heart's racing.  Hey, my face is tingling--that's interesting."  Your physical symptoms are real, but there's no need to try to contain them or control them.  They CANNOT build to an unbearable level--you have already felt them at their worst, and you're still alive and sane.  Just sit back, watch them, and let them run their course.  If you put on your running shoes, hit the treadmill, and sprint for as long as you are able, your breathing will be fast and your legs will tremble, but that will go away on its own, regardless of whether or not you try to control it.  Same with this.

OTHER THINGS TO CONSIDER

You may or may not find this information in the various links, so I'll put it here.

Panic has both a mental and a physical component.  I've covered the mental component above, so I'll share some things you can do to take care of yourself physically with regards to anxiety.

First and foremost, quit caffeine--it's a stimulant, and it's not doing your anxiety any favors.  Don't go cold turkey unless you want a murderous headache, but taper it off.  (Once you've got your anxiety and panic issues firmly under control, a cup of coffee in the morning is fine--just don't chug soda and energy drinks all day.)

If you smoke, consider quitting.  The act of smoking a cigarette can be relaxing, but nicotine is a stimulant, which again isn't doing your anxiety any favors.  Quit if you want, or conclude from the previous sentence that it balances itself out and use it as an excuse to keep smoking like you probably will anyway.

Exercise is important.  If you don't already, start--it helps burn nervous energy and will make you feel better overall.

Make sure you get a decent night's sleep--I can attest that you are more likely to have a panic attack if you are exhausted.

One overlooked aspect is how much sugar you eat.  There's nothing wrong with indulging yourself once in a while, but don't make junk food a significant part of your diet.  Sugar rushes (and the subsequent crashes) jack around both your system and your energy levels, which pisses off your body and may trigger a panic attack.

CONCLUSION

If you suffer from panic attacks, I hope you find this information useful.  If you know someone who does, show them this blog.  If you've never heard of panic attacks and don't care about the subject, then chances are you're not reading this, but if you are, I can assure you that they're no joke--they have the potential to ruin lives if the sufferer does not take the initiative to overcome them.

LINKS

Panic Attack Release: A web site run by a former anxiety sufferer.  Provides a fair amount of information about the causes of panic attacks and ways to cope with them.  Don't be put off by the constant advertising for panic programs--he has to pay the bills somehow, and the information on this site is more valuable than the infomercial layout suggests.

NOTE: I suggest you use the "thought stopping" method sparingly, if at all--acknowledging and calmly dealing with anxious thoughts is far more effective than trying to tell yourself "STOP!" every time you think of something that makes you nervous.

Understanding and Overcoming Your Panic and Anxiety Cycle: Seven Steps to Recovery: This article by M. David Rudd, Ph.D., ABPP (got enough letters?) explains a person's "fear cycle" and how to overcome it via exposure therapy.

Managing Stress: The Relaxation Response: You're probably all too familiar with your body's panic response.  This article will acquaint you with its polar opposite.  Notice how it combines breathing exercises and meditation?

Reducing Stress Meditation: That simple article on meditation again.  I recommend clicking around the rest of the site, too. The home page is http://www.learningmeditation.com/

Anatidaephobia: The fear that somewhere, somehow, a duck is watching you.

HAIL LARSON!!!