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Category: Coping with Panic Attacks

  1. how to cure anxiety without medication

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    How To Stop Panic Attacks Without Medication


    One of the most popular questions I get asked is how to cure anxiety without medicationMy program does not recommend medication as a means of recovery.  In most cases I believe you can cure panic attacks without the need of medication.  Why do I advocate this?  Drugs do not address the root cause of panic attacks.  They tend to mask the problem and give you a false sense of control.  Alcohol can give you more confidence and improve your mood.  Panic attack drugs do this as well.  However you would not stay drunk your whole life because it gave you self-confidence.  We are all aware of the long term health issues of alcohol abuse, and ultimately it would not boost your self confidence or make you more positive.  So why would you stay on medication. 



    It does not empower you to acknowledge you have the power within to recover.

    medicationOnce I was first diagnosed with anxiety, medication was probably the first thing the doctor recommended.  Because I did not know any better I accepted I needed it, but with some fear of failure that I required medication for a ‘mental illness’. 

    Throughout my years of growing up I got use to going to the doctor when I had a health problem.  They would provide medication and I got better.  Unfortunately with panic attacks they don’t make you better.  They hide the symptoms to some extent and give you other side effects instead. 

    Medication for Panic Attacks

    I knew in my heart of hearts that medication was not the way to recover, so I stopped using it after several months.  A few years later I was going through a patch where my symptoms were really strong and my life was suffering, so I went back on medication.  Every now and gain I would go back and see my doctor.  Because I had a job and some social life (I wasn’t agoraphobic) my case was not deemed severe enough to see a specialist.  Medication was there only answer along with some words of wisdom and sympathetic advice.  Don’t get me wrong, I am not bitter that I did not receive more help.  The doctors simply did not have the tools at their disposal to help.  With this course you have.

    If you’re on medication to help block panic attacks then I would recommend slowly weaning yourself off the medication.  Do not stop your medication abruptly by yourself.  You should only change your medication under your doctor’s guidance and supervision.   I am certainly not totally against medication especially to get you on your feet at the start of this program.  The medication I was on (Seroxat) helped me, and it did not seem to have any significant side effects.   Speaking and reading about other sufferers who have taken tranquilizer type medication, they tend to give a much more negative feedback, especially about the side effects.  I don’t know what super drug is now of the market for panic attacks and anxiety, and frankly I don’t care.  It’s in the pharmaceutical company’s interest to keep producing these drugs as it’s a multi million pound industry.  The figures speak for themselves regarding the huge number of people on medication for depression and anxiety.   

    Panic attack medicine

    Research has shown that in the majority of cases panic attacks can be cured without drugs.  This is borne out by therapists and others using similar methods to me.  Studies also show that a large percentage of people who give up medication see their anxiety and panic symptoms return.   I believe if you don’t have the tools to overcome anxiety and panic attacks then once the buffer (medication) is gone there is nothing to stand in the way of anxious feelings returning.

    Whilst nobody is going to disagree about the effective use in the short term of anti anxiety medication (it can be very useful!), several studies have high-lighted the link between general long term drug use and mental illness.   Some people have no choice but to take long term medication if you had lung transplant for example.  But I would rather try the path without medication if I had a choice (which you do with my program,) if depression, weight gain, personality changes are the side effects.  Remember you have the power within you to cure yourself, and I will walk with you every step of the way.

    So if your wondering how to cure anxiety without medication then you you certainly can by following a holistic approach.




    the secret........  





    Self Help for Your Nerves: Learn to relax and enjoy life again by overcoming stress and fear   One of the first books I read on panic attacks and still one of the best.  I would say if you're going to read any book first, read this one.  First published in the 1960's it's been updated many times, but some of the best modern-day books still have the same principles running through them.  For first aid for a panic attack this is still the best book out there in my opinion.  For a programme for recovery it's not the best as we know far more on what contributes to panic attacks and how to cure them.  For its time it's was revolutionary.  Claire Weeks has sadly passed away but she did recordings and other books as well - Click Here .
    If you would like to read my post on Claire Weekes Life and Books Click Here

    Understanding Panic Attacks: and Overcoming Fear   A very thorough and popular book on panic attacks. The book is easy to read and has a lot of common sense techniques. It gives a great deal of information on the back ground leading to panic attacks and goes behind the biology of panic attacks. It focuses on cognitive behavioural therapy tools to help you and a lot of the practical advice I advocate is in this book.

    Panic Attacks: What they are, why the happen, and what you can do about them: What They Are, Why They Happen and What You Can Do About Them A book that's over ten years old but the same principles apply to day as they did then.  A good book that covers what to do whilst having a panic attack, and an interesting chapter on how to help others with panic attacks.   It has some useful tips and will be helpful for anyone suffering with panic attacks, anxiety and agoraphobia.

    Anxiety and Panic Attacks - Their Cause and Cure   An American book and definitely one of favourites.  Fun, easy to read and has a stepped program to recovery.  This book taught me some things I didn't know about panic attacks and is written by someone who has gone through it.  The author has also set up a very useful organisation that helps people recover.  The book was written in 1993 but everything is still completely relevant. 

    How to Stop Anxiety & Panic Attacks: A Simple Guide to using a specific set of Techniques to Stop Panic Attacks, Agoraphobia, Social Phobia, Fear of Driving or Flying and Stress   Written by a fellow panic attack sufferer who really has a personable approach to panic attacks.  The book really goes in depth in the emotional and psychological factors.  The description of panic disorder was exactly how I felt and you can definitely feel empathy with how he describes the struggles involved.  Geert (the author) also has produced good videos on you tube and a helpful program at ilovepanicattacks.  Highly recommended.

    Free Yourself From Anxiety: A self-help guide to overcoming anxiety disorders   A book with a very caring attitude for anxious people with some great case studies of people who have various anxiety related issues.  Lots of sensible, useful and practical information you can apply to everyday life.

    Feel The Fear And Do It Anyway: How to Turn Your Fear and Indecision into Confidence and Action .  One of the first books I read in my recovery.  It's very popular book.  Even though it's not really designed for panic attack sufferers, the information is still very relative.  How you live your life and lifestyle is crucial to overcoming fear.   


    Prevent Panic Attacks - Challenging the Thoughts which Cause Panic

    What Triggers Panic Attacks?

    What are the symptoms of Panic Attacks?

    How to cure Panic Attack Disorder?

    What are Panic Attacks

    The Anxiety Nervous System

  2. 20 Strategies to Help You Cope with Panic Attacks

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    20 Strategies to Help You Cope with Panic Attacks

    20 strategies to help you cope with panic attacks

    The body’s natural reaction to stress is to produce a fight or fight response.  Everybody feels this from time to time but panic disorders sufferers may experience this several times a day. This cumulative stress can mean the bodies stress switch stays on and is ready to ‘fire’ at inappropriate times.  In medical terms it’s often referred to as the person is SENSITIZED. This hypersensitivity means panic attacks can be triggered in everyday at totally inappropriate situations.  The leads to burnout, illness and avoidance of situations.

    Chemicals in the body are then altered to compensate for this heightened state of awareness.  People’s mental state also narrows to spot any perceived threat in their environment.  Of course there is no tiger waiting to jump from behind the sofa to attack.  So psychological threats tend to trigger panic attacks.  An argument with a relative, overwork, road rage, etc.

    Unless you can give yourself a mental or physical outlet of some sort, feelings tend to get buried in the persons mind only to manifest themselves with very unpleasant and often terrifying sensations.  The feelings I experienced such as the shallow breathing, heart palpitations, sensitivity to light, etc were frightening and debilitating to me.  If I had followed some of the 20 strategies I’m about to share with you at the beginning, I’m sure I would have cured myself quicker.  Remember Panic attacks cause negative chemicals to enter your body system (i.e. adrenaline,) by having a mental or physical outlet, preferably both, you can produce the positive chemicals (i.e. endorphins) to counteract them.

    Incorporate some of these strategies into your life even if you don’t suffer from panic attacks, they will do you some good............panic attack strategy

    1. Do something you really enjoy – take a bath, gardening, painting.
    2. Practice relaxation and see just how deep you can relax (combine it with a bath!).
    3. Dance in front of the mirror and have a laugh.  If you can’t laugh at yourself who can you laugh at.
    4. Express your feelings by talking to a relative or friend – a problem shared is a problem halved.
    5. Do something physical – it’s what your body wants (remember fight or flight).
    6. Listen to your favourite song and sing along to words with real feeling.
    7. Eat your favourite fruit and take note of how much you feel better.
    8. If you have a pet make the effort to interact with it.   What happiness you give will come back ten-fold.
    9. Accept any anxious feeling, let your body go as relaxed and loose as possible and just laugh at the panic – it cannot harm.  It’s nothing.
    10. Count back from one hundred – distract yourself.
    11. Visualize anything that makes you happy.  Go into tremendous detail with the image.  Feel it and smell it.  Live the dream.
    12. Remove yourself from the situation causing panic and gather yourself.  Once you are calmer you can apply the techniques set out in my course.
    13. Research 7 nutritional meals you are going to cook for yourself next week and think how great there going to taste.
    14. Practice deep controlled breathing and empty your mind of any thoughts.
    15. Image your boss in a clown suit – he/she is not so imposing now!
    16. Set your watch to bleep every 15mins and tell yourself a positive affirmation.
    17. Take a deep breath in and hold it.  On the out breath release all the tension in your body.
    18. If you can’t stop the panic attack let your self have one.  Tell yourself it can do me no harm and relax and ignore it.  Tomorrow you will feel stronger for it.
    19. Turn the panic/anxiety into a fun image and poke fun at it.
    20. Keep a positive attitude.  Think of yourself as some authority figure who strong minded, confident and assertive.  If you act it, you will believe it.


    If you need some inspiration to follow the 20 strategies then read this quote -

    Sakyong Mipham“ Many of us are slaves to our minds. Our own mind is our worst enemy. We try to focus, and our mind wanders off. We try to keep stress at bay, but anxiety keeps us awake at night. We try to be good to the people we love, but then we forget them and put ourselves first. And when we want to change our life, we dive into spiritual practice and expect quick results, only to lose focus after the honeymoon has worn off. We return to our state of bewilderment. We're left feeling helpless and discouraged. It seems we all agree that training the body through exercise, diet, and relaxation is a good idea, but why don't we think about training our minds?”    Sakyong Mipham

     How have you overcome anxiety and panic attacks ?..............

    the secret blod the secret........



    My Resource page

    Prevent Panic Attacks - Challenging the Thoughts which Cause Panic

    How to cure Panic Attack Disorder?

    How to Cure & Recover From Panic Attacks

    Treatment for Panic Attacks

    Overcoming Panic and Agoraphobia

    Feel The Fear And Do It Anyway: How to Turn Your Fear and Indecision into Confidence and Action

    The Anxiety and Phobia Workbook (Anxiety & Phobia Workbook)

    Claire Weekes

  3. Breathing & Panic Attacks

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    Panic Attack Breathing


    meditationOne of the first things that people notice when they get anxious is their breathing changes.  As a person’s body becomes tense, muscles contract, and this tends to force the sufferer to breath from their chest rather than their abdomen.  When you’re in a state of calm, take note on how you breathe.  A good time to do this is when you go to bed at night.  You will notice if you’re relaxed, when you breathe in your tummy will move up as you inhale air, and when you exhale your tummy will back go down.  This will be a rhythmic motion and you will feel good and restful.

    Breathing Techniques for Panic Attacks

    When a person tenses, their tummy muscles contract almost as if you’re expecting a punch under your belt.  This forces the person to breath from the chest area.  If you’re exerting yourself this kind of breathing is perfectly normal.   You will Breathing Panic Attacksautomatically start to breathe from your chest area.   This is because your body needs oxygen fast so your breathing will be faster and shallower, not long deep breaths as if you were relaxing.  When you’re in a stressful, frightening situation (or what your mind perceives to be) your body will take over your breathing for you.

    This is fine if you genuinely need to fight or run.  But if you’re in the middle of a stressful meeting you don’t want to be breathing like you’re running a marathon!  Over breathing adds to the vicious cycle of panic symptoms and can lead to person feeling very unwell.  This is completely harmless but it can make you feel flustered and faint. This is called HYPERVENTIALTION.  Basically all this means is you are breathing faster than your body needs to.

    You will have to learn techniques to slow your breathing down, make sure you breathe from your abdomen and combine this with relaxation.  Controlling your Breathing, Relaxing and Changing the way you think are powerful tools to overcome anxiety.


    Breathing Techniques

    I have read several books on this subject and I would recommend either Anxiety Free: Stop Worrying and Quieten Your Mind - The Only Way to Oxygenate Your Brain and Stop Excessive and Useless Thoughts Featuring the Buteyko Breathing Method and Mindfulness orThe Breathing Book: Vitality and Good Health Through Essential Breath Work .  Both tell you the benefits of deep breathing which will help reduce feelings of panic and anxiety, but you can also control your emotions much better if you breath correctly.  If you are after listening to guided breathing through headphones than can find Breathing MP3 Downloads here.

    Relaxtion / Hypnosis Cd's - Contrary to what they claim should be used as a relaxation aid rather than any quick fix Thoroughly recommend you read through the description of the Cd to make sure you know what they contain.  Some techniques may work better than others for you, so taylor them to suit your needs.

    Hypnosis Cd for Panic and Anxiety Attacks   A very good hypnosis Cd thats especially produced for panic attack sufferers.  The more you use it and apply the techniques the more benefit you will get.
    Control Stress : Stop Worrying and Feel Good Now   I have included this in the Cd section but the bulk of the information is in a book format.  Paul Mckenna is one of the most famous hypnotists, and this book/Cd gives sound practical advice on decreasing stress.  The book has lots of techniques and tips which need to be applied and can bring a sense of reality when you might start thinking negative thoughts.

    Glen Harrold hypnosis cds Glenn Harrold has produced lots of different Cd's from weight loss to inner clam.  They certainly helped me in my recovery and I would recommend them fully.  If you click on the link you can search through the Cd's he has produced and see if any catch your fancy.

    Ultimate Relaxation   A guided meditation by the well known Dr Hilary Jones (you have probably seen him on morning TV).  Contains tips and techniques on relaxation.

    Dream Surf   If you like the sound of the ocean then this will be the Cd for you.

    Body and Soul - Relaxation: Resting the Mind Reviving the Body If you like just gentle soothing music without any hypnosis, meditation or talking then I recommend this.

    You can find the bestselling Relaxation/Anxiety Cd's here.  The most popular Relaxation MP3 Downloads can be found here and you can listen to a preview.

    You can find some FREE meditation and relaxtions audios at excelatlife

    If you want to record your own relaxation recordings then I have relaxation scripts/exercises you can record yourself.  I good way to do this is record them on your mobile phone and listen to the exercises when you need to.

    Meditation books

    Self Help for Your Nerves: Learn to relax and enjoy life again by overcoming stress and fear
    Pass Through Panic: Freeing Yourself from Anxiety and Fear [Audiobook] [Audio CD]
    Ultimate Relaxation

    Other Related Articles
    Treatment for Panic Attacks

    How to Stop a Panic Attack?

    Fear of suffocation and Claustrophobia

    Prevent Panic Attacks - Challenging the Thoughts which Cause Panic

    How to cure Panic Attack Disorder?

    How to Cure & Recover From Panic Attacks






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    the secret blod the secret........