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About Himanshu Dani

. Hello, Welcome to Panic Termination blog! I am an ex-anxiety sufferer and a blogger on a "Mission." I want to help people with their anxiety and panic attacks. I want to communicate with you, soothe your nerves and make your life better in some way. Going through much distress? Get in touch with me NOW!

7 Anxiety Questions answered by Chicago therapist Dr. Helen Odessky

Himanshu Dani

………      

Nothing is better than getting answers to your anxiety questions from an experienced therapist.

Over past few decades, there has been a tremendous development in the field of psychotherapy for anxiety and depression.

Even then a majority of sufferers don’t know how, when and where to get help for these conditions. They keep suffering even when appropriate help is available.

Dr. Helen Odessky has answered 7 questions on anxiety briefly which can motivate you to get therapy as soon as possible and take back the control of your life.

Anxiety Question Continue reading

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Practice This Visualization Method for Ending Anxious Distress

Himanshu Dani

Anxiety causes an imbalance in your life whereby all of the mental worries creates a top–heavy sensation. All of your focus is moved from the center of your body to the head. Schools of meditation often like to demonstrate various forms of visualization method for ending anxious distress. They often propose the fact that our body often loses balance it is under stress for a longer time.

Here’s how it goes: A demonstration to give you an idea of what it is

A student is asked to come to the front of the group and stand with his legs apart. The teacher then asks the student to focus on a personal worry or concern. Once the student is fixated on the worry‚ the teacher quietly moves to the side of the student and tells him he is going to attempt to push him over. The teacher pushes on the student’s shoulder and is able to topple the student with relative ease.

The same student is then asked to forget the worry and focus his attention on a grounding visualization. The teacher once again attempts to topple the student but finds much more resistance than previously. The student is grounded firmly in place.

The class is given this demonstration to display how important it is to feel grounded and centered in the present and not continuously caught in mental activity.

When we are caught in anxieties‚ fears and phobias a person can feel disconnected from life as they go through life on autopilot.
Continue reading

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What is the Relation between Agoraphobia and Panic Attacks?

Himanshu Dani

Often panic attacks do not manifest alone. There is a phobia that is linked to the experience of panic attacks‚ it is Agoraphobia. In most cases, Agoraphobia and Panic Attacks go hand in hand.

What exactly is Agoraphobia?

Agoraphobia is the fear of open spaces or of being in crowded‚ public places such as shopping markets. It is a fear associated with leaving a safe zone‚ such as the home.

Agoraphobia : Know the right things to get treatment

How does Agoraphobia feel

Because of a feeling of being vulnerable‚ people who experience this fear often suffer from panic attacks with intense symptoms in these “open” situations.

It is true to say many people who have regular panic attacks experience different degrees of agoraphobia. Continue reading

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Emotional Impacts of Generalized Anxiety Disorder

Himanshu Dani


 

Generalized Anxiety Disorder (GAD) affects over 4 million adult Americans every year. This is a condition where the person feels extremely worried or anxious on a regular basis.

Exaggerated feelings of worry or anxiety are normal in some situations, but for people who have generalized anxiety disorder or related conditions, the feelings are out of proportion with the situation at hand.

People with generalized anxiety disorder are unable to stop worrying about everyday events and situations and may become overly concerned with money, work, school, health or their families.

They spend their days in constant worry or anxiety over certain situations, and they often end up feeling worn out, depressed, sad, and cannot enjoy relationships or social activities.

They spend their days in constant worry or anxiety over certain situations, and they often end up feeling worn out, depressed, sad, and cannot enjoy relationships or social activities. Continue reading

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Fear of Fainting and Lightheadedness: Harmless panic symptoms

Himanshu Dani


This is how you feel–

You have this feeling everytime panic strikes you. You feel you are losing balance and that you are about to pass out and collapse. YOU think that it is due to some abnormality related to blood pressure or the balance system in your inner ears (the vestibular system) or that you have a brain tumor which is making you dizzy, lightheaded and feeling like fainting.

Most of the times the surrounding mimics what you have in your head. That is the combined effect of the interpretation of your situation you are in and the negative thoughts that you already have in your head. Lightheadedness and fear of fainting are interconnected in the case of the people suffering from anxiety or panic disorder. For them, lightheadedness often causes makes them fearful of fainting and collapsing. For the worst, it accompanies weakness in legs and tremor. This ultimately invites a full-blown panic attack.

In this article, we will discuss the fear of fainting you feel. The goal is to understand why you are scared of fainting.


The common fears associated with the feeling of fainting are:

  • The dread of a panic attack and fear of fainting in the public places 
  • Fear of fainting while driving or operating machinery.
  • Fear that you have a brain tumor.
  • Fear that you have a heart blockage and that is causing dizziness.
  • Fear that you will lose the sense of balance and you will not be able to stand erect.

 All of these fears are the negative thoughts which are the symptom of anxiety.

fear of fainting

Yes. Negative Catastrophic thoughts are a symptom of anxiety.

Do you want to know how these fears are false?

For that first of all, we need to understand what fainting actually is:

fear of fainting

Fainting occurs when there is low blood supply to the brain. It is a brief and sudden period of unconsciousness which is due to sudden and brief fall in the blood pressure. It means fainting occurs when there is simply less than the needed supply of oxygen to the brain. There can be a host of different reasons which cause a reduction in the oxygen supply to the brain (cerebral oxygen).

In most cases, that is not all dangerous.  The circulatory system tries it’s best to provide ample of oxygen-rich blood to the brain. But because of some reasons, the deficit cannot be met.

In this case, the body-brain system has a protective mechanism to restore normal oxygen supply to the brain. The head is above the heart. Therefore the heart has to work harder to supply blood to the brain because the gravity exerts a downward force on the blood.

Our nervous system then makes us unconscious and we faint. When we faint we collapse on the ground. This makes it easy for the heart to pump the blood to the brain as the body is in the lied down position.It restores the normal oxygen supply to the major areas of the brain. As soon as the condition gets back to normal we get conscious again and we are fine without any harm to our body or health.

It can be understood from the above discussion that fainting is a reflex to certain conditions in the body which generally are related to the reduced oxygen supply to the brain.  It is a restoring mechanism of the mind-body system.  It restores normal oxygen supply to the brain to make your body function normally.

So, now it is pretty clear that fainting is not a dangerous or harmful thing.

What has that got to do with the fear of fainting in the panic attacks?

Lightheadedness and Fear of Fainting

 

This is what actually happens– When you are anxious or having a panic attack you are probably breathing hard.

This increases the proportion of oxygen in your blood. Also, your heart is pounding and consequently your blood pressure rises as you are in the panic.

So in your case, the two conditions – low blood pressure and low oxygen supply to the brain are not met. This is the reason you don’t faint and collapse.

Look back and remember your past panic attacks. There is not a single incident of you collapsing or fainting.

You only got dizzy and lightheaded or disoriented to some extent. Hyperventilation causes these symptoms. It is very common to breathe rapidly and deeply in stress, anxiety or panic attacks. This causes hyperventilation and it makes you go dizzy, lightheaded, tired and anxious. Learning to calm the racing mind helps to calm the body and the hyperventilation. This way you can control lightheadedness better. 

Again, hyperventilation is not dangerous. It just produces these uncomfortable symptoms which make you believe that you have some serious health problem.

This video will change the way you think and feel about fear of fainting:


 

 The causes of anxiety and panic disorder are:

1. Genetic predisposition ( But it does not mean that anxiety is incurable)

2. Environmental factors/conditions when you were brought up.

3. Physiological causes.

When you think of developing self-help strategies for dealing with panic disorder, there is actually no use of thinking about the causes of it. The success of treatment for anxiety and panic does not depend on whether you have understood the causes of them. Neuroticism is treatable with the right kind of thinking and behavioral habits. 

Genetic predisposition is something that cannot be controlled. Environmental factors, in which you were brought up have now gone in the past and we cannot do anything about them. Physiological causes are the causes which are due to some dysfunctions or diseases in the body. They can be corrected with proper treatment and that can resolve the problem.

The maintenance factors of Anxiety and Panic disorder are:

1. Negative thinking.

2. Fearing the symptoms and panic itself.

3. Overthinking.

4. Safety behaviors.

All these factors are the ones which maintain anxiety and panic disorder in your life. They are the behaviors which psychologists call self-defeating behaviors. You feel that they are saving you from dangers but actually, in reality, they are creating more and more distress for you. See: What I learned about anxiety and panic after watching Annabelle Creation?

Fear of fainting is one of them:

Now you know,

  • It is just a fear of fainting
  • Fainting is not dangerous

A world-renowned Anxiety expert Dr. David Carbonell says he witnessed only 4 individuals in his 20-year long career of the Anxiety Treatment who fainted during panic attacks. Below is the snapshot of his statement on his website. You can see it in here.

Anxiety Coach

Don’t go without talking to me. . . .!

Comment below and let me know your thoughts. . . .


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5 Actionable Steps To Handle The Discomfort In Anxiety and Panic Attacks

Himanshu Dani

Anxiety is highly associated with discomfort.
The very characteristic of anxiety is to give you more and more discomfort.
This discomfort is taken as a danger to you and you get trapped in the cycle or recurring anxiety and panic attacks.

It is very important to identify if the discomforts are due to some physical conditions or anxiety. When a medical professional assures you that there are no medical causes to your discomfort and all of it is anxiety, you need not worry. You can manage your discomfort in anxiety with proper education and self-training.  You can also check out 3 panic attacks tricks that will actually make your life better

The discomforting(physical) symptoms of panic are:
  • Feeling uncomfortable for no reason
  • Getting restless
  • Tightness in the chest
  • Heaviness in chest
  • pressure or pain in the stomach with butterflies
  • Jitters
  • Pressure in the head
  • Trembling or Muscle vibrations
  • Fatigue

These are the somatic (bodily) symptoms which are regularly experienced by anxiety sufferers in varying intensity.

These 5 steps can be very helpful to you to reduce your discomfort in panic attacks or general anxiety

1. Do some simple exercises to calm downhow to manage anxiety discomfortWhen panic hits you, it is a state of high arousal of the nervous system.
You might be knowing that a panic attack is an emergency  alarm by your body to run away or combat with a danger. Only the difference here is that there is no real danger present in your case.

It is fight or flight response from our inbuilt survival mechanism which ensures us safety on this planet.

Adrenaline is a hormone produced in the adrenaline glands and it is the main chemical responsible for our nervous arousal. This hormone makes your body ready and capable of handling dangerous situations by giving you a good boost of energy and vitality. It makes you super aroused and agile to take action in certain situations. This is what we call adrenaline rush.

But here you don’t need to be powerful and agile as you are not in danger.

Then what do you do?

Just do Brisk Walking or simple exercise like jumping jacks. This has to be the first among the steps to handle the discomfort in Anxiety and Panic Attacks. That will utilize the extra boost of energy which you got from the adrenaline rush and it will help to calm your body from the aroused state. As you will return towards normal state the production of adrenaline will reduce as there will be no anxiety to fuel its production.

Finally, you will be able to calm down and focus on your breathing to relax further.

2.Focus on steady breathing

“Steady Breathing is the key to controlling the overall panic attack”

Breathing is the main aspect of the physiological process which controls the intensity of the physical symptoms of panic attacks.

When you are under stress or anxiety you breathe very fast and shallow. This happens unconsciously. You do not notice it. This causes hyperventilation.

Hyperventilation is the imbalance of the proportions of oxygen and carbon dioxide in the blood. During your rapid breathing more carbon dioxide is thrown out of the blood and more oxygen is taken in. More precisely it is a low proportion of carbon dioxide in the blood compared to the levels of oxygen.

The sensations of tingling, lightheadedness, and pins & needles are caused due to hyperventilation.  It feels you can’t catch your breath and you are running out of air/ oxygen. Many people also fear that they are suffocating because of some lung problems. 

Many people also fear that they are suffocating because of some lung problems

Therefore in stressful situations focus on your breathing and practice slow and steady breathing for a few minutes. This will help to restore the normal proportions of Oxygen and Carbon dioxide in your blood and that will help the panic attack end.

Steady breathing is an often suggested technique to manage anxiety by experts. This will help you get relief in a few minutes.

This will help you get relief in a few minutes.

3.Understand that this state is not permanent

“Like everything, even panic attacks have to end”

When panic and anxiety strikes and you go into the state of high discomfort you feel that it will never end or it will end up in a catastrophe.

But the truth is that anxiety can last longer but it can never last forever.

As you know anxiety is the alarm system of your body and it fires with the help of certain chemicals like adrenaline. Sooner or later the fear system will shut down and you will return to normal from this high aroused state of your nervous system.

Panic attack definitely has to end at some point of time. The reasons for this is the chemicals which support panic attack to sustain get reduced after a certain time. The physiological conditions responsible for the panic attack get subsided. Consequently , the panic attack ends.

4.Understand that it was not a beginning of catastrophe but a false signal of a catastrophe

“There is difference between a catastrophe and  just feelings of a catastrophe”

It is almost certain for you to think that it is a catastrophe.

YOU become certain that it is a heart attack.

You fear many things in this phase like fear of death fear of heart attack and catastrophic thoughts. It is necessary for you to understand that this is just an imitation of a catastrophic situation. It is not a real catastrophe.

It is not a danger but a false alarm of danger which you take it as real.

5. Get going after it ends: Don’t dwell on it!
 

                     “Overthinking fuels Panic Attacks”

This is a very important thing when you get normal after a discomforting episode of high anxiety. On the contrary, you generally keep on thinking about the episode and wonder what happened and how did it happen and what might have been the consequences of the panic attack. YOU feel like you dodged a bullet and the somehow you saved yourself from a heart attack or death.

This is the anticipatory anxiety which fuels next panic attack.

You feel that you have to think of all those things in order to save yourself from the dangers you are facing. But thinking on all of these things is really useless. It only creates more anxiety and keeps you trapped in a vicious cycle of crippling anxiety.

Have you noticed the power of  forgetting something?

Take this Example

Suppose you lost your golden ring and you are not aware of it. After some time it clicks to you suddenly. You get mad over it. You get angry, anxious and irritated and you rush everywhere to find it.

Until the sense of loss hit you, you were not concerned about it. The ring was lost and it was a real loss for you but you were not aware of it consciously. You went upset, anxious, worried and restless only when the thoughts about the loss surfaced your mind.

It means if we forget or ignore certain things they tend to be less bothersome to us and if we forget about a certain thing completely, we are completely free of the distress for a certain period of time.

The same thing applies here.

If you forget that you have had a panic attack or anxiety you will be in less distress.

If you stop worrying about the next panic attack, the fueling process will be blocked and you will be less likely to have another panic attack. You will be able to concentrate on your present better. These steps to handle the discomfort in anxiety and panic attacks are practical steps and they will require practice to get the desided results.

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