A panic attack can feel terrifying. People who suffer panic attacks often report that they feel as if they’re going to die.
While highly unpleasant, panic attacks are generally harmless – though they can become quite debilitating if you allow it. Here’s a little bit of tough love for you: a panic attack is something you created. So, you also have the power to lessen and eliminate the attack. You feel me?
9 Ways to Stop Panic Attacks Fast
If panic attacks are controlling your life, you can regain that control. Stop a panic attack quickly and effectively with these techniques:
1. Remind yourself that you’re going to be okay. Your body chemistry is slightly off-kilter when you experience a panic attack. Panicking will only intensify the attack. The sooner you can relax, the more quickly the attack will pass.
2. Focus on deep breathing. Breathing is the only part of human physiology over which we have complete control. Anytime you’re awake, you can choose to breathe faster, slower, deeper, shallower, or hold your breath. Control what you can control. Slow, deep breathing will slow your heart rate, and you’ll begin to feel better.
3. Get a massage. This might not always be practical, but get someone to rub your neck and shoulders. Most importantly, massage your scalp. You can even do this yourself. Massaging your scalp will move a greater volume of blood through your brain and will help to relax the muscles of your head and neck. The effects of a massage can last for days. Try to get a massage regularly. Even a family member can perform the service if the cost of a professional massage is too high.
4. Use your imagination. Imagine something pleasant and relaxing. It might be hard to think of something positive in the moment, so have a few ideas before a panic attack strikes.
5. Get moving. Movement will help to eliminate the chemicals that are creating a feeling of panic. If you’re in a place that makes jazzercise impractical, roll your head, wrists, and ankles. You could also do a few rounds on the company stairwell. Everyone else is using the elevator anyway.
6. Warm your hands. Have you ever noticed that your hands get cold when you’re stressed? Warming your hands can help reverse the biochemical storm happening in your body during a panic attack. Run warm water over your hands or hold a cup of warm coffee in your hands.
7. Listen to music that relaxes you. Few things can change your mood and biochemistry faster than the right music. Create a song list of at least 10 songs that you find comforting and relaxing. Begin listening to your music as soon as a panic attack begins. Take slow, deep breaths.
Dark chocolate contains high levels of magnesium and is more fun than swallowing a pill.
An Epsom salt bath will also cause your body to absorb high levels of magnesium.
9. Be proactive. If you suffer a panic attack, you were already stressed about something. Calming yourself before the panic attack is much more practical than waiting until you’re having a crisis. Take control before you lose control. Panic attacks are frightening and uncomfortable. The symptoms can include the following.
Shaking arms and legs
Listen, if you choose to, you can control your panic attacks and return to your normal physiology. Obviously, you’ll want to try to prevent panic attacks from occurring in the first place. If a panic attack does strike, try these strategies to help subdue it.
When it comes to leaving the narcissist and beginning to recover from the abuse you suffered in your relationship, fear of being alone, fear of financial ruin and fear of change are all common roadblocks we deal with as we consider our options.
FEAR: False Evidence Appearing Real.
Your fears are usually based on what if myths – and they almost always never come to pass. Don’t let fear cause you to sit on the sidelines of change.
Another roadblock that gets in the way is a lack of knowledge.
It’s hard to make changes when you’re not sure exactly how to go about those changes. You might be branching out into an area that’s completely beyond your scope of knowledge at the present time.
Remember that what you don’t know can be learned. Use educational resources as your catalyst for change and success. Strive for new levels of insight that you previously didn’t have.
Do NOT Settle for Good Enough
Thinking that you simply can’t add another thing to your already full life keeps many people stuck where they are. Making changes requires work. So many people see the effort as not worth the payoff – and that’s a mistake.
This belief is what keeps you rooted to that job that you hate, to those messy finances, or to that relationship that’s sucking the life right out of you. Learning better time management skills can be a catalyst for a better life as you clear out things that are a waste of time and make room for what offers the most benefits.
Don’t Stagnate: Happy ‘Enough’ Can Become ‘Truly’ Happy
Being just comfortable enough where you are can be a roadblock to motivate you to change. You’re not 100% happy, but you’re “happy enough.” All this means is that you settled for a life that keeps you locked in your comfort zone.
You’re trading a full life for one that’s half empty – because if you’re not 100% satisfied, then something is missing. That something may be the very thing that you always wanted, but because you were “happy enough,” you’ll never reach it.
Picture the next level of success in every area of your life – finances, career satisfaction, relationships, health – everything that matters most to you.
Focus on how it could be improved and then make a game plan to get you there. If you block out those thoughts in an effort to stay content, you’ll never know what you could have made out of your life if you’d give it a chance.
Wanting everything to be perfect is a huge roadblock to motivation. It’s here where people stall out. They want the new situation to be perfect before they attempt any changes.
They want the new job to have everything in place. They don’t want to take the chance that they’ll make a switch and find it’s not what they wanted. These are people who wait for the “perfect” relationship before getting into one.
Perfectionism is the killer of change because what you see in your mind as perfection doesn’t translate that way in life. That’s because there are no perfect scenarios in a life that’s lived to the fullest.
There are experiences to encounter – and not one of them will be perfect. That’s okay. Perfectionism kills progress. You don’t want to be sitting on the sidelines waiting to get into the game of life.
The number one roadblock that keeps too many people from letting a catalyst be their motivation is the fear of failure. They falsely believe that they haven’t failed yet because they haven’t even tried – so they’re safe.
But whether they realize it or not, they have failed. They’re choosing to stay stagnant in a lesser life than what they dreamed of. That, in itself, is a form of failure.
Another roadblock happens when people wait for change rather than seeking change. They wait for the perfect joint venture partner to come to them instead of seeking one out, because that requires putting themselves on the line.
They wait to see if the person they’re in a relationship with is going to treat them better, rather than speaking up about what they want and deserve. They avoid tough situations and tough conversations because they’re waiting for everything to work out on its own.
Change isn’t something that happens on a whim. It’s something that you make happen. You have to find the motivation within yourself to make that change. And it’s uncomfortable at first.
That’s okay. Take that sign of discomfort as a compliment. It’s proving to you that you’re taking action and bettering your life, even in the face of fear or uneasiness.
Your Mind Can Be a Catalyst
You get the life that you think you deserve. Your mind or your thought patterns lead you to make changes – to take action that alters the life you currently have. What usually happens when someone’s mind leads them to take action is they become so upset with their current situation, they think leaving it where it’s at is no longer an option.
Their emotions will often reach a point that they must make a change. This drive can often start out backed by an emotion. For example, if someone is in a relationship with a person who didn’t treat them that well, they’ll often stick with the relationship until a catalyst fueled by emotion causes a change.
One emotion could be anger. If the person you’re in a relationship with is unfaithful, it’s often anger over the cheating that drives the catalyst – even when the prior bad behavior didn’t induce a change.
Your subconscious knows what you truly want. What happens is this true desire becomes buried deep under what we’re willing to settle for. This is why so many people aren’t living a life full of passion.
You can tell if you’re living a life full of passion by asking yourself this question. Do I love getting out of bed in the morning? If you’re not excited about what you get to do when you get out of bed, that’s a warning sign that you need to find your catalyst.
Whatever it is that motivates you is what will drive you to wake up, ready to start and excel throughout your day. It will drive you to keep going in the face of obstacles.
You’ll continue on – even if you’re the only one who believes in you, or your idea or your change. That’s why it’s vital to your success – to your ability to thrive – that you get in a business that you have a strong emotional attachment to – something you are proud of and believe in strongly.
Did you ever hear of someone who had a terrible health scare because they made bad choices in life that led to the issue? It shook them up – and for awhile, they strictly followed the doctor’s orders.
They ate right. They exercised. They got the amount of sleep that they needed. They quit smoking. They quit drinking. Yet before several months were out, they slipped right back into their old habits.
The catalyst, which was the health scare, came face to face with personal responsibility – and lost. The hard truth is that in order for your catalyst to motivate you, you’re going to have to accept personal responsibility.
The choices that you make in life are your choices. You made them because you thought they were the best option at the time. You might have received bad advice that led you to a decision – but in the end, you were the one that made that choice.
Take Responsibility for Your Life as It Stands, Then Move Forward Being Intentionally Responsible
That’s because they see life as happening to them rather than them making life happen. Accept the responsibility for your mistakes, for your poor choices, for that awful job you shouldn’t have taken, or for that relationship that was a mess from the start that you wasted too much time on.
Once you accept it, you can move on. You can free yourself to finally accept the catalyst for change. Don’t let where you were be a stone around your neck that anchors you to the place where you currently are.
Let the mistakes you made in the past become part of your motivation – part of your growing experience. While growth is hard, all good things happen with the evolution to a different place in life.
What do you think? Share your thoughts in the comments section.
“Successful people are simply those with successful habits.” ~Brian Tracy
What do you think when you read that quote? Do you feel like you’re one of the successful people? If not, why not? You’ve got to change your mind if you ever want to change your life!
You can start by “hacking your life” with a few simple tweaks to your daily routine.
See, a life hack is pretty simple stuff. It’s defined as “a strategy or technique adopted in order to manage one’s time and daily activities in a more efficient way,” according to a quick Google search, and many times, that equates to simple habits.
We have far more habits than we realize. It’s been said that successful people merely have successful habits. Success takes time, and habits repeat themselves over time. Your individual habits each serve to move you closer to success or make success more challenging.
There are only 24 hours in a day, so it’s not possible to have an unlimited number of habits. Choosing the most effective habits is a big responsibility!
8 Powerfully Simple Habits of Highly Successful People
Add these habits to your life and increase your success:
Make a to-do list each night. Start the day with a bang by having carefully chosen your activities and priorities for the following day. You’ll sleep better by having one less thing on your mind. You’ll get more done by not spending your morning trying to plan your day.
Ruthlessly prioritize your activities. No matter what your goal might be, there is one action that is more important than the rest. Determine that action and make it your focus until it is complete. After making your to-do list, chisel it down to the most important activity and start your day there.
While others are focused on doing what’s easiest, you’ll be working on what’s most effective. The difference is considerable – trust me!
Get 7-8 hours of sleep. Many claim to do just fine on 4-6 hours of sleep, but recent studies have shown that no one is as effective with 6 hours of sleep as they are with 7. If you’re getting less than 7 hours each night, you’re under-performing.
Meditate or pray each day. Getting in touch with your spirituality is important to your creativity and the overall balance in your life. Fifteen minutes a day provides a nice break and the opportunity to regroup. Even just sitting quietly can help – or if you’re like me, a nice, quiet walk will do the trick.
Review your goals at least once per day. Continue to remind yourself of your objectives. Your brain is wonderful at finding solutions, so keep reminding it of the primary challenge in your life. Reviewing your goals creates and maintains a target.
Review your day each night.Imagine how much easier life would be if you avoided making the same mistakes. Reviewing your day and acknowledging your successes and failures is an effective way to avoid making the same errors over and over. Start with the morning and work sequentially through your day.
Ask yourself, “What could I have done better?” Establish a more effective alternative for the next time.
Also be sure to review your successes. Labeling them as such will increase the likelihood of them happening again.
Exercise daily. Exercise not only strengthens your health, but it also improves your alertness and self-esteem. The vast majority of successful people report exercising each day, rain or shine. It doesn’t matter when you exercise, but most high-achievers make time in the morning.
Practice mindfulness. Mindfulness is all the rage today, but the idea has been around for at least 2500 years. Mindfulness is detached awareness of your surroundings and thoughts. It helps with keeping your mind on the task at hand. Avoid worrying about the future or regretting the past. Your day will be more productive and enjoyable.
Take control of your habits.Your habits are behaviors that are repeated over and over without requiring willpower. You likely brush your teeth every night without any mental turmoil. The same ease can be accomplished with other tasks, like exercise.
Start small and with only a single habit. Build and expand as each activity becomes ingrained.
Consider your current habits. Are they bringing you closer to success or making success less likely? What do you think? Share your thoughts in the comments section below or join us on Facebook to continue the discussion.
Hey there! Did you find these life hacks helpful? Check out my most recent book for even more life hacks!
It’s called 127 Powerfully Simple Life Hacks: Easy Ways to Empower Yourself and Improve Your Life in 30 Days or Less and readers are loving it so far.
Here’s the latest review published on Amazon.com.
5.0 out of 5 starsWhere was this book?, March 1, 2015
Heal Broken Relationships With This 4-Step Process to Increase Dialogue
Zap Stress With These 5 Tips to Increase Your Patience
Conquer Social Anxiety With These 5 Tips to Increase Your Courage
Become a Better Leader: 4 Steps to Boost Your E.Q.
8 Habits That Guarantee Success
7 Tricks to Boost Your Memory
4 Key Attitudes for a Happy Life
The Top 5 Ways to Nurture a Healthy Body Image
Get Off the Diet Roller Coaster: 6 Tips for Making Your Weight Loss Last
Top 10 Tips for Enhancing Your Emotional and Mental Health
18 Ways to be Happier
14 Intrinsic Motivation Secrets for Making Everything Better
7 Steps to Having a Great Day
Top 10 Strategies to Overcome Anger and Gain Peace
9 More Life Lessons You Weren’t Taught in School
5 Indicators of a True Friendship
6 Tips for Getting Through the Hard Times
This book is exactly what you’ve been looking for if you’re at a point in your life where you know you’re ready for some serious changes, but you’re not exactly sure where to start. It offers powerful and simple secrets, tricks and baby steps that will help take your life from not-so-great to over the moon.
Dress comfortably. You’ll always have a better time if you resist the impulse to wear something horribly uncomfortable just because it makes your ass look like a teenager’s. Forget about crash diets or worrying about your laugh lines. Wear something loose and flattering that won’t get in the way while you’re dancing all night.
Dress for your body. It’s so easy to fall for fashion fads that just don’t work for your body, and I am guilty of it myself—but I’ve learned that some trends just aren’t right for my body. Take babydoll tops and empire waistlines, for example—they all make me look pregnant and/or shapeless. That’s because they actually CONCEAL my waist, which is one of my better physical qualities. So, while I’ll admit to a few faux-pas, I try to stick to outfits that flatter my body and still fall reasonably within the trends. You should too!
Drink in moderation. There are better ways to deal with your anxiety than drinking alcohol. Stick to one or two drinks. Try relaxing beforehand by taking a long bath. Remember: over-indulging in alcohol is a primary contributor to aging your skin prematurely, as are several other recreational substances.
Seek inspiration. If you’re uncomfortable in your own skin, it’s a good idea to seek inspiration to increase your personal confidence and self-love—because those are the two primary contributing factors to the whole hot wife thing.
Be happy for others. Excessive competition can interfere with your enjoyment of life. If your old rival on the cheerleading squad is now a successful corporate attorney, be happy for her. Any other reaction only draws more negativity and ugliness into your life.
It’s no surprise that sleep is critical to your mental and physical well-being. Sleep isn’t just a time to let your brain relax, but it allows your body to regenerate.
During sleep, your muscles repair themselves, your white blood cells can reproduce, and even circulation improves given a consistent heartbeat and gravity working to its advantage. However, studies have shown that weight gain can be a dominating factor in sleep loss, as it pertains to sleep apnea.
There are many people who notice themselves gaining weight and actively seek ways to lose it. They may exercise, they may restrict greasy and fast foods from their diet, they may do everything you’re supposed to do and still gain weight.
This can be an extremely frustrating and humiliating experience, leading people to question, “What’s wrong with me?” While hormones and genes can also be a factor in weight gain, sleep is another contributing factor.
Our daily lives are filled with appointments and activities from the minute we wake up, to the minute we go to bed.
The first thing people tend to sacrifice is sleep. For many people, it’s hard enough to manage a job, relationships, children, or work/hobbies in their day-to-day life.
As a result, it’s time-costly just to work out for a few hours. Unfortunately, juggling all these activities around can lead to serious weight gain, making this especially unfortunate for people seeking to lose weight.
When the body does not get enough sleep, two hormones in particular are affected by severe shifts production: ghrelin and leptin.
Leptin has a habit of informing the body when its appetite has been sated; when you don’t want to eat anymore—Thanksgiving flashback. Ghrelin on the other hand balances the leptin hormone, informing the body when it needs to eat.
When the body hasn’t had enough sleep, leptin levels drop and ghrelin levels rise. Already this is sounding like a recipe for disaster.
Furthermore, when the body does not have sufficient time to sleep, all of its processes slow down. This not only affects muscle building, which is of course imperative when working out, but is also heavily critical when it comes to digestion and metabolism.
With these two functions slowing down, and appetites rising, the added intake of food is going to become fat. The body will be working so hard to stay awake and rejuvenate itself during the day, that burning fat and calories won’t come easily.
Several studies have proven that maintaining a healthy diet and consistent exercise will improve your physical condition, but this is only if you are getting enough sleep.
For instance, the Johns Hopkins University School of Medicine recently conducted a study over the course of 6 months. The study had half the participants engage in regular exercise, and the other half dedicated to a healthy diet.
The participants were able to record if they had any problems sleeping. The ones that did, did not lose as much weight as the participants who were on the exact same routine as their cohorts.
Bottom Line: If you want to lose weight, get better sleep!
Kim Bureros is the current Copywriter for SleepDisorders.com. She thoroughly enjoys writing, reading, kayaking, and volleyball. She also firmly believes that, “Building relationships is the key to success.”