Trans4mind Home Page
Personal Development Resources

Counterpoint - The Personal Development Article Library

Handling Out of the Blue Anxiety and Panic Attacks

By Angel Shadow

If you suffer from anxiety and panic attacks, no one will be able to convince you that attacks don't occur out of the blue. One minute you're fine, and the next your world is spinning out of control, and you have no idea why. You weren't stressed. You weren't worried. You didn't even feel anxious. So why is this happening again?

I know from personal experience that attacks can occur out of the blue. One of the worse attacks I had happened when I least expected it, and took me down for four days. Understanding why this happened, and how I was in control of it, was the turning point for me.

While you might not feel like you were nervous or worried, if an attack comes from out of the blue, you probably were, and have been for a number of days. Anxiety and panic attacks occur because of an overwhelmed nervous system. You send your body constant signals via your thoughts, and while your thoughts appear to be your comfort zones, they aren't always comfortable or healthy. Becoming consciously aware of these thoughts can help you change them so they're healthy and productive. Recognizing your stress triggers will help you minimize the overwhelming thought patterns that lead to uncomfortable physical symptoms. But you have to become consciously aware of them. So wake up, and take control. It's not healthy or productive to run on autopilot.

Out of the blue attacks do occur, and there's always a reason for their sudden appearance. So how do you handle an attack you weren't prepared for? The number one issue in dealing with an attack, out of the blue or otherwise, is to remain calm. Reacting in fear will add to the attack. It causes your fight or flight reaction to go into overdrive. The more you fear an attack, the worse it will become. So stay calm. Anxiety attacks cannot hurt you. They can make you feel physical and emotional sensations that are uncomfortable and frightening, but all the symptoms of an anxiety or panic attack are normal reactions your body automatically responds to during times of stress. If you're afraid of the symptoms, your body will focus on them, and make them worse.

How many times have your worked through an attack, only to feel like yourself again after the attack subsides? The answer is easy: ALWAYS! Attacks do not last forever. They have a beginning, a peak, and a coming down phase. So do your body a favor and remain calm. Know it will end. If you don't remain calm, you will continue to spike yourself over and over again. When your body spikes, it shoots adrenaline into your blood stream, and that effects physical and emotional aspects of your personality. You won't feel like yourself again until the adrenaline is purged. So stay calm during an attack... this can't be stressed enough!

Another way to handle out of the blue attacks is to breathe. Breathing and remaining calm are major factors in dealing with attacks. The two go hand in hand. I have yet to have an attack that these two factors didn't stop dead in its tracks. It works! Stay calm and do proper breathing techniques. Proper breathing stimulates the parasympathetic nervous system, and if you allow it to, will naturally calm you down without the use of medications. The 5th article in this series will focus on proper breathing, its benefits, and how to do it.

One of the things not to do during an attack is try to figure out what caused it. By dwelling on this, you're causing more symptoms to compound. Work through the attack, calm yourself down, and when you're feeling better, sit down and figure out what's causing your stress. During an attack is not the time to do this.

If you're in a crowd when an attack hits, find a place where you can be alone. And yes, it is possible. There are very few situations in life that you can't simply get up and walk away from. Go sit in a bathroom stall if you need to. Just remain calm and breathe.

Distraction is another good method. Find something to read. Count by twos. Count backwards from 100. Close your eyes and visualize a peaceful setting. Tell yourself you're safe. Your body will react to what your mind thinks, and your mind can only focus on one thing at a time, so make your thoughts productive. You will know what works and what doesn't by the way it makes you feel. If it's causing more stress, or creating more adrenaline spikes, stop doing it! Change your conscious thinking pattern. Take control! Don't allow anxiety to control you. For women, PMS and menopause can cause anxiety, so this is something else to keep in mind.

Those who suffer from anxiety and panic attacks know out of the blue attacks happen. It's how you react to them that will determine how long they will last and how severe they will be. Remember to stay calm and breathe. Work through it. Your body will naturally relax if you allow it to. Sometimes, our minds can be our worse enemy. So make friends with your thoughts, and take control of the messages you send your body.

Copyright © 2006 Angel Shadow, All rights reserved.
This is third in a six article series on stress/anxiety. My ancestry is Irish and Cherokee Indian and I have a gypsy spirit that refuses to be fenced in. I am definitely not a conformist. Much of my life was spent under the control of others. My childhood was full of abuse and neglect, which lead me to my volunteer abuse work. It also lead to anxiety and panic attacks, which I suffered from for years, so I'm dedicated to helping others in that area as well. I have now found my own personal freedom, based on my own personal truth and nothing could be more liberating.

More personal development articles at the Counterpoint Article Library

From our extensive site, you'll find good info on many topics using this search:

Inspiring Quotes of the Week

When you subscribe to our free service, each Monday you'll receive several transformational quotes on a new topic - with commentary by Peter Shepherd - plus an exceptional accompanying article, to inspire you throughout the week.
And as a bonus when you've confirmed your subscription, freely download your choice of 250 eBooks in the Transformational eBook Collection - including Peter Shepherd's book, 'Daring to Be Yourself'!

Subscribe now... it's free!

Please look out for an email asking you to confirm your subscription request.
Your address will remain 100% confidential and it's just one click to unsubscribe.
Previous Quotes of the Week
“I want to congratulate you for Trans4mind! It's a mind blowing platform, I swear! I also want to thank you for the amazingly true and revolutionizing messages of love you've shared in your weekly email! I believe the domestic world, and also people as a race, can change fundamentally if they see through their thoughts, words and actions in the light of these messages! Every week, along with the others, I await your inspiring messages and can't thank you enough for giving us this invaluable gift so unconditionally and relentlessly!” ~ Sunetra
More testimonials...

Most popular hypnosis downloads...

  • The Next Level ~ Designed to radically boost your performance in any field. It's based on a technique used by top athletes and other successful people to help them make a big stride forward.
  • Create Your Own Reality ~ Use the power of your unconscious mind to transform your life.
  • Deeper Self Respect ~ Use hypnosis to connect with your true inner worth.
  • Detach From Fear ~ Tune out nervousness and anxiety with hypnosis.
  • Generalized Anxiety Treatment ~ Use hypnosis as a generalized anxiety disorder treatment and you can feel calm today.
  • Improving Concentration and Focus ~ Learn how to discipline, direct and command your mind to improve your performance.
  • Exercise Motivation ~ Give you powerful keys to getting back on track with your exercise - and staying there.
  • Overcoming Shyness ~ Provides an invisible security blanket allowing you to develop social ease and overcome shyness.
  • Quick Confidence Booster ~ An audio hypnosis session that's specifically designed to get you (quickly!) back on track.
  • Stop Negative Thoughts ~ Learn powerful hypnotic techniques to stop negative thoughts before they start.
  • Overcoming Procrastination ~ Let hypnosis help you get on with what you need to do, when you need to do it. Let nothing hold you back.
  • Think Thin ~ Use hypnosis to re-train your brain and lose weight naturally... that's how to get and stay slim.
  • Fall Asleep Fast ~ Relearn how to fall asleep fast and enjoy a good night's sleep.
Search on an issue that interests or concerns you...

Welcome to the New Wave in Meditation Technology

Click here to learn more about the iAwake Profound Meditation Program
The iAwake Profound Meditation Program is a way of enhancing your meditation practice, making meditation not only easier and more enjoyable, but also more efficient and effective.
Profound Meditation provides the smoothest, deepest, richest, most profound meditation experience available anywhere...
Here is a link to a free 20-minute track from iAwake Technologies - a sample of the type of tools that will deepen your meditation immediately and help you quickly become a successful meditator. It's the opening track of iAwake's flagship product, the Profound Meditation Program, called the iAwake Experience...
Learn More and Download the iAwake Experience
I think you'll find this technology a tremendous aid on your transformative journey of becoming your best and most creative self - and you can get started today!
Copyright © 1997-2016 Trans4mind Ltd