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Dealing with Anxiety and Panic Attacks – All You Need To Know

AnxietyPanda 11

Last updated on November 29, 2019

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It is certainly not easy dealing with anxiety and panic attacks regardless of whether it’s you or a loved one who is suffering from this.
You may find yourself wondering what the triggers could be and analyze whether these feelings of fear you are experiencing will be considered “real” enough to validate treatment.

It is important to know that anxiety disorders are real disorders.
They are real health problems with real treatments and cures available.

There are quite a few theories on the causes of anxiety and panic attacks and a conclusive reason has not yet been brought to the table regarding this.
We summarize a few of these theories below.

Top Causes of Anxiety Disorders and Panic Attacks – A Closer Look

Anxiety and Panic Infographic

1. Heredity

It is important to remember that panic and anxiety disorders themselves are NOT hereditary, however, scientists have theorized that genetics may play a role in certain factors that determine brain chemistry. This means that a person can be predisposed to these disorders based on certain genetic factors that ARE hereditary.

If someone has a few genetic markers that make their brain chemistry more susceptible to an anxiety disorder and their environment also supports anxiety they may ultimately end up suffering from panic attacks.
However, with the same brain chemistry markers in a different environment, the person may never experience an anxiety or panic attack in their life.

2. Stress

We all know that stress cannot be avoided.
It is a necessary defense mechanism of the body and can also help you to perform better under certain circumstances.
It is when the stress becomes chronic that you need to start taking heed as stress can wear down a person’s systems to the point where it becomes dangerous for both your physical and mental health and may lead to you having an anxiety disorder and panic attacks.

Read AnxietyPanda’s post on the effects of stress on anxiety by clicking here!

3. Habits

Negative self-talk and an overactive imagination can turn into a serious anxiety disorder, just ask a Panda!
It’s very easy to allow yourself to imagine the worst case scenario about anything.
Once you’ve embraced that worst case scenario inside your mind, your body begins to react.
You can make your heart pound, your palms sweat, and your stomach clench and even bring yourself to the point of throwing up just thinking about all the horrific things that can happen to you or your loved ones.

On the contrary, you can choose to think about positive experiences instead!
Silver linings and best case scenarios at ALL times, until proven otherwise with valid concrete facts – not based on what your mind is trying to feed you!
Sometimes the mindset habits we adopt can cause us to sink into serious anxiety and it is so important to address this immediately in order to ensure your wellbeing and happiness.

4. Nutrition

Some scientists have drawn a link between magnesium deficiency and anxiety disorders.
We also know that vitamin D plays an important role in emotion and mood control.
If you’re not getting in your 5 fruits and veggies per day, please be sure to supplement with a multi-vitamin?
Even better – get into the habit of taking your daily Wheatgrass shot – the health benefits are endless, and just one shot per day can give you the equivalent nutrition of about 2 pounds of those lovely green, leafy vegetables or fruit we all should be consuming on a daily basis!

5. Brain chemistry

Our brains are probably the most complicated organ of them all.
A run around the block can produce enough endorphins for one person to stay happy and positive for days, while another person may experience little to no endorphin release at all.

Stimulants, like alcohol or caffeine, but also nutrition, genetics, and exercise all play a role in brain chemistry.
When the right combination of events is coupled with susceptible brain chemistry, it can provoke a panic attack.
These can come right out of nowhere and render a person helpless and filled with abnormal fear levels. But, there is light!
The good news is that diet and nutrition are easier to control than genetics and there are steps you can take immediately to help you get back on track to a panic-free life.
And medication can control brain chemistry – there are natural treatments available, and you don’t have to walk around like a medicated zombie if you don’t want too.

Signs and symptoms of a Panic Attack – Watch out for these!

Panic attacks can be one of the most disturbing and scariest events in a person’s life.
They can leave you confused, worried about your sanity and fearing further panic attacks, and that’s putting it lightly!

Before we take a look at the signs and symptoms of panic attacks, AnxietyPanda wants you to know that if you suffer from panic attacks, please don’t feel that you are the only person experiencing this or that there is no hope left for you.
Millions of people around the world suffer from panic attacks.
You’re not going crazy and the condition is treatable.
Reach out.

You could be having a panic attack if you experience a combination of the following symptoms:

  • You struggle to breathe. When you’re having a panic attack it may feel as if someone is sitting on your chest.
    You cannot take a deep breath and it feels like you are suffocating.
  • You begin to sweat.
    People who suffer from panic attacks often say they break out in a cold sweat.
    They may feel chills or feel quite warm as well, it’s different for everyone.
  • You feel stomach upset.
    This isn’t always a sign or symptom, however, it’s common enough to take note of.
    If you suddenly feel sick to your stomach combined with the other symptoms we’ve mentioned then you may be suffering from a panic attack.
    You may feel nauseated or simply have an upset stomach.
  • You feel dizzy or lightheaded.
    This symptom almost always forms part of a panic attack.
  • You feel disconnected – as if you’re disconnected from your body.
    You feel extremely out of control.
    It feels as if reality has been suspended like you’re dreaming.
    The walls or the surrounding space may become wavy or unfocused or feel like they’re starting to close in on you.
    The lighting around you may feel as if it has changed.
    A sound may take on a distorted effect.
    It’s all pretty scary if you don’t know what is happening to you!
    This symptom is extremely common of a panic attack.
  • Your heart suddenly starts pounding really hard for no apparent reason.
    People who suffer a panic attack often say they feel as if they might be having a heart attack as it often also involves a heavy chest pain.

    AnxietyPanda Warning! Panic attacks and heart attacks share very similar symptoms (chest pain, shortness of breath, sweating, dizziness, pounding heart). It’s very important for you to get checked out by a doctor if you’ve experienced any of these symptoms.

Effective Treatments for Panic and Anxiety

Anxiety and panic disorders ARE treatable when properly diagnosed.
And a diagnosis puts you back in control.
Panic attacks don’t often come with telltale signs or triggers that they’re going to occur but you can learn to control and even avoid them and never have a panic attack again!
There are many treatment options that deliver varying degrees of relief from panic and anxiety.
Let’s take a look at the most common treatments for the two conditions.

1. Medication

AnxietyPanda is NOT a fan of modern medicine due to the many side effects, the addiction-factor, and the fact that these medicines only really treat the symptoms and you never learn to cope with things. But, medication is a common way to treat panic and anxiety so it will be mentioned here.
There are three different types of medications you may be prescribed.
They are:

* Mood stabilizers – like Lithium

* Antidepressants – like Prozac

* Benzodiazepines – like Valium

2. Therapy

AnxietyPanda is a huge fan of therapy, and especially psychotherapy.
There are no side effects and you learn to manage and mostly even eliminate anxiety or panic attacks from your life as the therapist will help you gain the necessary skills and tools you need to handle these situations by yourself.
This offers a more permanent and safer solution than medication.
Not to mention the confidence boost for being able to take care of yourself in a natural way!

There are many varieties of therapy, often prescribed along with medication.
Much of your decision about the type of therapy will depend on your specific symptoms and diagnosis. For example, if you have Post Traumatic Stress Disorder, then a psychotherapist would be recommended to help you cope with the trauma.
If you have Obsessive Compulsive Disorder, behavioral therapy may be recommended.
For Panic attacks, cognitive behavioral therapy is highly recommended.

3. Diet and Exercise

It is easy to forget that nutrition and exercise play a very powerful role in the treatment of anxiety and panic disorders.
There are stimulants, like caffeine and alcohol, that can make a condition worse.
And then there are nutrients like fish oil, magnesium, and vitamin D which can help alleviate the symptoms and the occurrence of anxiety or panic attacks.

Don’t forget about exercise.
It helps optimize your body’s internal systems – including your brain chemistry!
Simply getting outside for 20 minutes each day and taking a walk can have a dramatic effect on anxiety and panic symptoms.
If you’re scared to be out on your own, ask someone you trust to tag along!
You’ll both benefit from the social bonding, Vitamin D from the sun, and body health from the exercise and fresh air.

4. Self Care

Recently, AnxietyPanda heard a powerful testimonial from a CalmPanda on the positive effects of meditation and employing the powers of your own mind to overcome your conditions.
Having applied these methods herself, although not so much for panic attacks, AnxietyPanda knows firsthand that this is not just some hibby jibby, but solid and powerful advice.

Never underestimate the power of your own self.
Focus your attention on more positive thoughts and actions.
There are many relaxation techniques, like meditation and visualization, that you can apply and there are many free resources available online.
You will also find self-help books, and even free ones, online videos and lots of informational websites filled with information and advice on a variety of disorders.

Help is Within Reach

Don’t let these conditions control your life.
Take that step and get that diagnosis or ask for help right now.

Sometimes all it takes is a few lifestyle changes and a few learned coping mechanisms to live panic and anxiety free.

Dealing with anxiety and panic attacks can be easy peasy 😉

Reach out. Let us know in the comments if you want to share your advice or experiences with living with panic disorder.

Panda-love <3

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  1. It’s crucial to remember that you’re not alone!

  2. Michael Michael

    Thanks for these great tips on how to deal with anxiety and panic attacks. I think usually it’s stress that causes it most of the time, and possibly one best ways to deal with it is to face your fears.

    For example if you have panic attacks about speaking on public like me, the best way to overcome it is to just just start talking to a group of people every week.

    I think with time and practice what once scared you, could now possibly be something your very good at.

    • AnxietyPanda AnxietyPanda

      Hello Michael! 

      You bring up some valuable points! Thanks for sharing your input. AnxietyPanda agrees that with time and practice, one is able to learn to overcome your fears! 

  3. Hi AnxietyPanda 🙂 ,

    I do not have a blog or anything like that currently. But, I can always respond here to questions from yourself or anyone else.

    Ask away and maybe what I offer could be of some use to people.



    • AnxietyPanda is humbled by your offer, Philip!

      There you have it, AnxietyPanda community, if you have any questions for Philip, he is willing to answer and assist where he can 🙂 Just read his previous two comments, and you will see that he has a lot of wisdom to offer.

  4. Hi Anxiety Panda,

    Thank you kindly for your wonderful endorsement. It was a pleasure to leave a comment on such a helpful and caring article.

    I am always open to any questions surrounding the overlooking of anxiety, and actually, in about three weeks of applying some of the tips we could speak of, many will see positive mental changes – and all without the use of synthetic devices.

    We possess something so powerful that we can convince ourselves we at its mercy. Alas, the mind, just does what you feed it.

    If your mind were a garden – why grow weeds when you can grow flowers! Facebook inspirational quote that helped me encapsulate the difference between harmful thoughts and good thoughts.

    To Begin – simply sow the positive ‘thought-seed’ and ‘water’ it with your regular attention. You will soon see good emotions attach to the idea, while the old ‘thought-weed’ will wither and die (fade from memory) as you neglect to water it.

    Another useful side effect of this way of thinking is you will find that you won’t be AS anxious, if at all, to prior situations that use to freak you out!

    Why? Well, its all about your attention. Your attention is energy. Much like the unseen energy that holds an atom together, if we take out the contents of the atom (thought content – in our case – bad thought content -) the atom will crumble and cease to exist!

    And the unseen energy that was holding it together?

    Well, our mind, brain (whatever you want to call it – its all symbols to our latent meaning anyways), will register free attention energy, attention units, basically previously invested mental energy – has just been free’ed up – much like memory on a PC.

    Now, it will return to its natural state. The state is peace and calmness – and that is what is below all of our madness deep below inside of us. It is an instrinsic element of our soul, or, our body.

    The mind simply will reinterpret into positive emotion or simply return it to peace – same thing – as you have no longer assigned any thoughts to that free’ed up energy as yet.

    Now we see we can free up our mind and that will broaden our perspective and bring more joy into our lives.

    Its not like life is joyless or anything, but, it can be perceived that way from a fearful perspective. Once we clean up our Perception (the true key to peace) our mind will allay our fears to the watery grave of amnesia where they will no longer be.

    Thank you so kindly for responding, as I always look for that on sites, and many don’t do this. Please keep up this great work you are doing as it really will help so many others in time.



    • AnxietyPanda is humbled by your kind words and happy that you have returned to share even more of your valuable insights!

      Where can we read more of your work?

  5. Hi Anxiety Panda,

    Yes, STRESS! That can accumulate like a ball of mass in your head and actually make you have negative physical pain as well.

    Certainly acute emotional trauma can throw someone into anxiety for years to come without help. It is easy to think that you can manage it by yourself but that really is just avoiding the need for help.

    As anxiety becomes more concentrated then it will turn to fear, then Panic, finally full blown Panic Attacks. Most situations like leaving the house etc becomes a potential threat to you and increase further your panic. This is somewhat akin to the trauma soldiers experience after war.

    I found meditating and reading up on why we feel this way was my way out of this madness and a return to sanity. I will never unduly worry about anything anymore. As you think so your emotions go. As you feel so your thoughts go.

    Control just 1 to control the other. Balance is then restored. Started with your thoughts – easier to control.

    But how? – when you have millions of them a day.

    Well, that is quite simple. Thoughts are either a variation of fear = worry, anxiety, self doubt, depression etc.

    Opposite in nature are thoughts of love – any variation of this would be peaceful thoughts, contentment, relaxed etc.

    SO! When a fearful thought enters your mind simply OVERLOOK it (not over come – that implies struggle and also implies that it is real). Overlook it to its opposite thought – peace. Fear is as real as you invest thought into it – withdraw your investment of your attention on such thoughts OR you will continue to tell your subconciouse you WANT more of the same! And of course, we don’t.

    If you have not five minutes a day to meditate, then, you should meditate 20 minutes a day ! That is a Budhist joke but one that is good advice in nature.

    Certainly expose yourself to some good old fashioned inspiration quotes – subbed to them on Facebook. It will really help to put into perspective a lot of your thoughts and feelings and expose them to truth. A touch of truth can bring many moments of sanity. Once you taste the freedom of that sanity in you – you will work to keep it, if lost, will know what to do to regain it.

    Lastly, reject all invitations to war! Warring with friends and family only poisons your emotions. Instead, speak peacefully while they rail at you and you will see them chill out after a few conversations and speak to you normally. This really does work as how behave trains others to how we want to be treated – SO! – treat others well and you will see it in return.

    I could say so much more but that is the gist of it.

    Great Article and thank you for sharing your knowledge Anxiety Panda 🙂 .



    • Thank you Philip! These are incredibly valuable insights that you have shared with us right here!

      AnxietyPanda really likes your method of overlooking negative thoughts and instead focusing on their positive counters and especially like your call to be peaceful and calm when others provoke you!

      You are at any time welcome to elaborate more on your insights as you will also be helping others reading this! Thank you, again. May the rest of your day sparkle and shine!

  6. Chris Jones Chris Jones

    Great article – I think we all have anxiety in one way or the other. For instance I have whats called a essential tremor where my hands shake all the time. When I notice it speaking to someone it causes my anxiety levels to rise. Even if they don’t notice it.

    • AnxietyPanda AnxietyPanda

      Interesting how different it is for everybody. What most people without anxiety don’t understand is that even if you look calm, collected and happy on the outside, it is not necessarily that way on the inside. 

      Did you know that anxiety and stress can cause your tremors to worsen? Do regular breathing exercises and/or meditation to help train your mind to be more calm 🙂

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