When we are mildly concerned (worried, afraid), the stress response produces a mild reaction in the body. When we are greatly concerned/worried/afraid, the stress response produces a dramatic reaction in the body. Since the stress response is directly proportional to the degree of worry, a panic attack and its symptoms are generally the result of serious worry, concern, and fear.
No matter what your plan is, having one in place is the most important thing. You can think of your plan as your go-to set of instructions for yourself when you feel a panic attack coming on. One plan might be to take yourself out of your current environment, sit down, and call a friend or family member that can help distract you from your symptoms and help you to calm down. Then you can incorporate the following techniques.
Behaving in an apprehensive manner produces the physiological, psychological, and emotional state of anxiety. When we behave apprehensively (worried, fretful, concerned, afraid), the body activates the stress response, which secretes stress hormones into the bloodstream where they travel to targeted spots in the body to bring about specific changes that enhance the body’s ability to deal with danger. The stress response is often referred to as the fight or flight response because of how it equips the body to either fight with or flee from danger.
DISCLAIMER: Because each body is somewhat chemically unique, and because each person will have a unique mix of symptoms and underlying factors, recovery results may vary. Variances can occur for many reasons, including due to the severity of the condition, the ability of the person to apply the recovery concepts, and the commitment to making behavioral change.
Our experience has shown that the most effective treatment for anxiety attacks is the combination of good self-help information and Personal Coaching/Counseling/Therapy. Since the underlying factors that cause issues with anxiety are learned, generally a professional therapist is required to help uncover, identify, and successfully address them. Working with a professional therapist ensures that these underlying factors are effectively treated.
But some think that nature isn’t as much of an influence as nurture. People theorize that women tend to be socialized in a way that gives them permission to openly discuss emotion. So women may feel more comfortable admitting to feelings than men, who tend to be socialized to keep their feelings to themselves and are less likely to confess to emotional problems. Women may therefore get diagnosed with anxiety disorders more often than men. (9)
The buildup phase of a panic attack is the most important phase, because it is when you can prevent it. If you are under chronic stress, you become worn down and have no reserve left. Anything can push you over the edge. But if you regularly reduce your stress through a combination of cognitive behavioral therapy and mind-body relaxation, you will have enough reserve left to handle life’s surprises.