Debunking Common Myths about Panic Attacks
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Too often, what makes people unable to get panic treatment is the inadequate or wrong information about this condition. They are either misinformed about the nature of panic attacks or they had developed their own misconceptions based on common myths about them.
If you had experienced this kind of disorder in the past and is now frequently worried that another attack will happen when you are most unprepared, it is best to educate yourself about this condition. By debunking common myths about panic attacks, you are arming yourself the power to deal with it.
Here are 3 of the top myths and misconceptions about panic attacks:
1. My panic attacks point to one thing – I am crazy. Because the physical sensations associated with it can be quite alarming (rapid heartbeats, increased breathing, sweating, trembling, difficulty to focus, etc) people who experience panic attacks tend to think of themselves as going crazy. Most people think that panic attacks are signs of a more serious mental illness, most especially the genetic disorder, schizophrenia.
The truth is people who suffer from schizophrenia usually exhibit symptoms such as hallucinations, impaired speech, delusions or strange beliefs (for example that they receive special messages from an unseen being). Trembling and sweating are not common among schizophrenics, but they are for those experiencing a panic attack.
Because it has been proven to run in families, if you had not been diagnosed to have schizophrenia before you reach the age of 25, you are most likely not suffering from it. The other difference is that schizophrenia usually develops very gradually, in contrast with panic attacks which are sudden. Schizophrenics, however are known to experience panic attacks, but it does not follow that if you regularly experience panic attacks you are also schizophrenic.
2. I will lose control during a panic attack. People who suffer from panic attacks may think that they will just make a fool of themselves in front of everybody when the panic attack happens. This is the reason why they prefer to stay away from people or situations that may trigger an attack. Sometimes, they are also afraid that panic will cause them to go berserk and go on a killing rampage or be paralyzed and unable to move.
These feelings stem from the rush of adrenaline that usually takes place during a panic attack and can sometimes cause confusion. However, it is very seldom that this over excited phase can cause you to be paralyzed or “go wild.”
3. A panic attack will cause a heart attack. Because the most notable panic symptoms are palpitations and hyperventilation, people immediately assume that this has something to do with a heart failure. However, in angina, there is massive chest pain and is related to effort. When physical effort is increased, the angina gets worse and it subsides during rest. Panic attacks on the other hand can happen even when a person is at rest.
During panic attacks, there is usually no severe pain, but just tightness in the chest brought about by unsteady breathing. Palpitations are also not a sign of a heart attack but it is quite common with someone having a panic attack. A heart attack also sends electrical changes that are diagnosed on an ECG, while the ECG result of someone during a panic attack will usually be clear.
The above are just 3 of the most common myths about panic attacks. So the short of it is during a panic attack, you are not going insane, you are not losing control and you are not having a heart attack. Self-diagnosis based on unfounded misconceptions can sometimes lead you to think that the condition is hopeless. It is best to keep yourself informed so that you lessen your fear about it and you can overcome the condition better.
Alternative Therapies to Overcome Anxiety
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When we are facing a stressful situation such as a family emergency, the part of our brains called the sympathetic nervous system secretes hormones, specifically the adrenaline hormone that puts us in a “fight or flight” mode. When the body is signaled by the brain to be in this mode, physical changes such as rapid heart rate and elevated blood pressure level occur. What is visible to us and to others around us are these body changes which can sometimes be interpreted as signs of an anxiety or panic symptoms.
The truth is there is nothing abnormal about these physical changes, because they are just the body’s way to respond to a perceived threat that requires immediate action in order for us to survive. These changes however, can be considered abnormal when they happen frequently and for no reason at all. For some people who have difficulties handling stress in their lives, these physical responses may take place even in the absence of a real life threatening situation. Sometimes, they just happen as a reaction to daily stress and pressures.
There are other alternative therapies to cure anxiety aside from taking medications. These therapies can help tame the fight-flight response by lessening the presence of the hormone adrenaline in the blood. Below are some of these alternative therapies that have been known to help relieve stress and anxiety:
Massage
When a person is stressed out, the first thing that usually comes to mind is getting a good massage. A good massage can help ease the tension of the muscles and promote good blood circulation. If you use aromatherapy oils during a massage, you are also benefiting from the oil’s calming effect on the nervous system. The pampering that your body receives during a good massage can remind you also that you need to slow down and pay attention to areas of your body that need to be soothed. Taking the time to go to a spa surrounded by natural elements can bring the level of your stress hormones down and therefore provide release from anxiety.
Acupuncture
Acupuncture may seem mysterious and strange to many cultures, but in China and other Asian countries, it has been widely accepted as a proven means to minimize pain and suffering and promote good health.
The acupuncturist aims to promote good health through the channeling of “vital energy” and achieving energy balance in the body. This is similar to a medical doctor aiming to normalize the flow of blood into the blood vessels to achieve a healthy equilibrium in the body. Through the use of needles and currently magnets and electricity, the nerve endings are stimulated to allow the body to heal itself. Energy systems or meridians are identified and checked for blockage which can reduce the supply of “chi” or vital energy into those areas. The acupuncturist applies more pressure to the meridian points that are blocked. A balanced energy inside the body has been proven many times to lessen the effects of stress and anxiety.
Yoga
The practice of yoga has been handed down from generation to generation in the Hindu culture. Today, it is widely recognized as an effective means to handle daily stress through its principle of abdominal breathing and its focus on the interaction of the body, mind and soul. Regular yoga exercises can help make the body supple and can promote good blood circulation that helps in making the nervous system work more efficiently.
These are just three of the common alternative therapies that can be used to complement conventional ways of overcoming anxiety. They all aim to bring down the activity of stress hormones in our body and create a less hyperactive nervous system which ultimately lowers our anxiety to a manageable level.
Finding Relief From Your Anxiety Attacks Through Regular Exercise
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When you’re suffering from anxiety, getting into an exercise program, for sure is the last thing on your mind. Many people who are suffering from an anxiety disorder usually refuse to leave their homes to even take a brief walk outside, more so go to the gym to exercise. However, there are also those who seriously wanted to overcome their anxieties who got into a regular exercise program and have found several benefits from exercise.
It is common knowledge that exercise does improve one’s health and prevent degenerative diseases such as heart disease, high blood pressure and diabetes. But recently, researches on anxiety and depression have tried to establish the relationship between these disorders and exercise. It has been found in most of these researches that a regular exercise routine not only improves the body, but also the mind. Many had found relief from their anxieties by sticking to a regular exercise program.
Here are just a few ways that exercise can help you manage your anxiety disorder:
- Exercise releases brain neurotransmitters and the hormone endorphin which is responsible for making us feel happy. It also reduces the production of the cortisol hormone which is responsible for feelings of depression.
- A regular exercise routine can improve one’s physique, which is good for one’s confidence. You’ll get a “lift of the spirit” every time you witness the improvement of your appearance with regular exercise. You can also feel a sense of achievement every time your exercise goal or challenge is met.
- Exercise is a good coping mechanism which is many times more beneficial than drug dependence, alcohol or smoking.
- It is a good distraction therapy that can help you channel your negative thoughts into something more positive.
- The best benefit that working out in a gym gives is meeting new friends and having the chance for social interaction. This may be a good part of your therapy, if you’ve been diagnosed with social anxiety disorder. Most people suffering from social anxiety disorder are advised to conduct an exposure therapy, where they would expose themselves to the thing or situation that makes them anxious. By doing this, the sufferer can actually overcome fears and lessen the effects of anxiety.
There are many exercise programs you could choose from. Consider your options well when you’re choosing which one is the right exercise for you. It is better to engage in a program that takes you out of your house and provides you opportunities for social interaction. Activities such as brisk walking, running, playing tennis or other fitness activities will be good for you. However, if going outdoors is not possible, try doing house chores instead, such as gardening or washing the car. Whatever exercise that can make you get off the couch and start moving will be good for you.
Exercise does not have to be complicated. It may just be a simple 30 minute brisk walk in the neighborhood or a brief bike ride to your favorite supermarket.
What is important is to get your exercise program started today! You can even ask a family member or a friend to be your exercise buddy. Just try it, and for sure you’ll see an improvement in the way you manage your anxieties.
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