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Wiki-
Recognize the physical symptoms. During a panic attack, your body goes into a natural fight-or-flight response, just as if you were in a truly terrifying and dangerous situation, only no dangerous situation is actually occurring.[1] Symptoms that are commonly experienced during a panic attack include:
Chest pain or discomfort
Dizziness or faintness
Fear of dying
Fear of losing control or impending doom
Feeling of choking
Feeling of detachment
Feeling of unreality
Nausea or upset stomach
Numbness or tingling in the hands, feet, or face
Palpitations, fast heart rate, or pounding heart
Sweating, chills, or hot flashes
Trembling or shaking |
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Expert Reviewed
wikiHow to Stop Panic Attacks
A panic attack is a very sudden and frightening experience that can feel like you are having a heart attack, dying, or losing control. Many adults experience only 1 or 2 attacks in a lifetime, but others have recurrent attacks, which may be an indication of an underlying condition called panic disorder. A panic attack is an abrupt onset of intense fear for no apparent reason, accompanied by very real physical changes, such as a rapid and pounding heart rate, sweating, and rapid breathing. Steps can be taken to stop a panic attack, and to help prevent further attacks from happening.
Part One of Two:
Getting Immediate Relief
Edit
Image titled Stop Panic Attacks Step 1
1
Recognize the physical symptoms. During a panic attack, your body goes into a natural fight-or-flight response, just as if you were in a truly terrifying and dangerous situation, only no dangerous situation is actually occurring.[1] Symptoms that are commonly experienced during a panic attack include:
Chest pain or discomfort
Dizziness or faintness
Fear of dying
Fear of losing control or impending doom
Feeling of choking
Feeling of detachment
Feeling of unreality
Nausea or upset stomach
Numbness or tingling in the hands, feet, or face
Palpitations, fast heart rate, or pounding heart
Sweating, chills, or hot flashes
Trembling or shaking
Image titled Stop Panic Attacks Step 2
2
Control your breathing. Most panic attacks cause rapid and shallow breathing which fuels the attack, causing the symptoms to linger. By controlling your breathing, you can help to return your heart rate to normal, lower your blood pressure, slow the sweating, and re-establish a feeling of being in control.[2]
One method to slow your breathing is to take a deep breath and hold it for as long as you can. This balances levels of oxygen and carbon dioxide and reduces the feeling that you cannot breathe.[3]
After holding your breath, then begin deep, diaphragmatic breathing. Breathe in slowly and deeply, then exhale even more slowly.[4]
To practice diaphragmatic breathing, try sitting in a chair with 1 hand on your chest and the other a little below your rib cage. Sit comfortably with bent knees, and relaxed shoulders and neck.[5]
Next breathe in slowly through your nose and let your stomach expand, keeping your upper chest as still as possible. Slowly exhale, tightening your stomach muscles, and keep your upper chest still. The hand on your stomach area should move out as you inhale, then back in as you exhale, with the hand on your upper chest remaining as still as possible.[6]
Another method is the 5-2-5 method. Inhale with your diaphragm for 5 seconds. Hold your breath for 2 seconds. Then exhale for 5 more seconds. Repeat 5 times.[7]
Breathing into a paper bag is not routinely recommended anymore. It may not be as beneficial as was believed in the past, and may even be detrimental. |
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Focus on other things. With the help of a therapist, you can learn ways to naturally focus your thoughts, and take control of the panic.[17]- Examples include drinking something either warm or cold, taking a short walk, singing along to a favorite song, talking with a friend, and watching TV.
- Additional things to try in order to focus on something other than the panic include stretching exercises, doing a puzzle, changing the air temperature, rolling down the window if you are in a car, going outside for some fresh air, or reading something that is interesting to you
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Distinguish between a stressful experience and a panic attack. While both types of experiences are similar in that physical reactions occur, such as elevated blood pressure, sweating, and increased heart rate, they are distinctly different events.
Stressful experiences happen to everyone at one time or another. The body’s natural fight or flight instinct may be activated during a stressful or anxious situation, just as it is during a panic attack, but there is always a trigger, event, or experience that is directly tied to the reaction.
Panic attacks are not tied to an event, are unpredictable, and the severity of an attack can be extreme and terrifying. |
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Implement relaxation techniques. Take steps to calm down by using established methods of relaxation to take control of the exaggerated stressful or anxious experience.
If you suffer from panic attacks or panic disorder, working with a cognitive behavioral therapist will help you learn relaxation strategies to take control of the panic when it starts.
Talk to your doctor about your attacks. Your doctor may treat you with recommended medications or may refer you to a mental health professional to evaluate and prescribe medications. Both a regular doctor and a mental health physician will likely recommend a cognitive behavioral therapist.
Panic attacks are commonly Many panic attacks are commonly related to other underlying disorders, including some mental health conditions and some medical problems. Talk to your doctor to rule out an underlying medical condition. |
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Expert Reviewed
wikiHow to Stop Panic Attacks
A panic attack is a very sudden and frightening experience that can feel like you are having a heart attack, dying, or losing control. Many adults experience only 1 or 2 attacks in a lifetime, but others have recurrent attacks, which may be an indication of an underlying condition called panic disorder. A panic attack is an abrupt onset of intense fear for no apparent reason, accompanied by very real physical changes, such as a rapid and pounding heart rate, sweating, and rapid breathing. Steps can be taken to stop a panic attack, and to help prevent further attacks from happening.
Part One of Two:
Getting Immediate Relief
Edit
Image titled Stop Panic Attacks Step 1
1
Recognize the physical symptoms. During a panic attack, your body goes into a natural fight-or-flight response, just as if you were in a truly terrifying and dangerous situation, only no dangerous situation is actually occurring.[1] Symptoms that are commonly experienced during a panic attack include:
Chest pain or discomfort
Dizziness or faintness
Fear of dying
Fear of losing control or impending doom
Feeling of choking
Feeling of detachment
Feeling of unreality
Nausea or upset stomach
Numbness or tingling in the hands, feet, or face
Palpitations, fast heart rate, or pounding heart
Sweating, chills, or hot flashes
Trembling or shaking
Image titled Stop Panic Attacks Step 2
2
Control your breathing. Most panic attacks cause rapid and shallow breathing which fuels the attack, causing the symptoms to linger. By controlling your breathing, you can help to return your heart rate to normal, lower your blood pressure, slow the sweating, and re-establish a feeling of being in control.[2]
One method to slow your breathing is to take a deep breath and hold it for as long as you can. This balances levels of oxygen and carbon dioxide and reduces the feeling that you cannot breathe.[3]
After holding your breath, then begin deep, diaphragmatic breathing. Breathe in slowly and deeply, then exhale even more slowly.[4]
To practice diaphragmatic breathing, try sitting in a chair with 1 hand on your chest and the other a little below your rib cage. Sit comfortably with bent knees, and relaxed shoulders and neck.[5]
Next breathe in slowly through your nose and let your stomach expand, keeping your upper chest as still as possible. Slowly exhale, tightening your stomach muscles, and keep your upper chest still. The hand on your stomach area should move out as you inhale, then back in as you exhale, with the hand on your upper chest remaining as still as possible.[6]
Another method is the 5-2-5 method. Inhale with your diaphragm for 5 seconds. Hold your breath for 2 seconds. Then exhale for 5 more seconds. Repeat 5 times.[7]
Breathing into a paper bag is not routinely recommended anymore. It may not be as beneficial as was believed in the past, and may even be detrimental.
Image titled Stop Panic Attacks Step 3
3
Take prescription medication. One of the most effective ways to stop a panic attack is by taking oral agents classed as anti-anxiety medications, usually benzodiazepines.[8]
Common drugs used to treat panic attacks that are classed as benzodiazepines include alprazolam, lorazepam, and diazepam. These agents have a fairly rapid onset and can help to relieve symptoms within 10 to 30 minutes.[9]
Other agents prescribed that fall in the group of benzodiazepines start to work a little slower but stay in your blood stream longer. Examples of these agents include clonazepam, chlordiazepoxide, and oxazepam.[10]
These agents are often prescribed in low doses to take regularly until the panic attacks become more manageable by using other types of medication, such as selective serotonin reuptake inhibitors, or participating in cognitive behavioral therapy.[11]
Image titled Stop Panic Attacks Step 4
4
Try to continue your activity. As much as possible, carry on normally and continue with your current activity and daily routine to prevent the panic from consuming you.[12]
Continue talking, moving, and keep your thoughts focused. By doing so, you are sending messages to your brain, and your panic, that there is no danger, no alarm, and no reason to be in a fight-or-flight state.[13]
Image titled Stop Panic Attacks Step 5
5
Avoid running away. If you have a panic attack at a specific place, maybe a grocery store, then you may want to run away and leave the store as quickly as possible.[14]
By staying where you are, and taking control of your symptoms, you are taking steps to train your brain in recognizing the absence of real danger in the grocery store.[15]
If you run away, your brain begins to associate that place, and maybe all grocery stores, with danger, and may create feelings of panic each time you enter a grocery store.[16]
Image titled Stop Panic Attacks Step 6
6
Focus on other things. With the help of a therapist, you can learn ways to naturally focus your thoughts, and take control of the panic.[17]
Examples include drinking something either warm or cold, taking a short walk, singing along to a favorite song, talking with a friend, and watching TV.
Additional things to try in order to focus on something other than the panic include stretching exercises, doing a puzzle, changing the air temperature, rolling down the window if you are in a car, going outside for some fresh air, or reading something that is interesting to you.
Image titled Stop Panic Attacks Step 7
7
Distinguish between a stressful experience and a panic attack. While both types of experiences are similar in that physical reactions occur, such as elevated blood pressure, sweating, and increased heart rate, they are distinctly different events.
Stressful experiences happen to everyone at one time or another. The body’s natural fight or flight instinct may be activated during a stressful or anxious situation, just as it is during a panic attack, but there is always a trigger, event, or experience that is directly tied to the reaction.
Panic attacks are not tied to an event, are unpredictable, and the severity of an attack can be extreme and terrifying.
Image titled Stop Panic Attacks Step 8
8
Implement relaxation techniques. Take steps to calm down by using established methods of relaxation to take control of the exaggerated stressful or anxious experience.
If you suffer from panic attacks or panic disorder, working with a cognitive behavioral therapist will help you learn relaxation strategies to take control of the panic when it starts.
Image titled Stop Panic Attacks Step 9
9
Use your senses to tackle the attack. Whether you experience a panic attack, an anxiety attack, or find yourself in a stressful situation, by focusing on your senses, even for just a few moments, you can slow down the unwanted physical symptoms that are happening.[18]
Use your eyesight to notice pleasant things in your immediate surroundings. If you are in a safe place, try closing your eyes and visualizing your favorite flower, favorite painting, favorite beach, or something that makes you feel more relaxed.[19]
Stop and listen to what is around you. Try to find music in the distance, hear the birds, the wind or the rain, or even the hum of traffic on a nearby highway. Try to find something new that you can hear, other than the sounds of your heart beating and sounds that are part of the stressful event.[20]
Continue to apply the senses by identifying the smells around you. Perhaps you are inside and someone is cooking, or you are outside and you can smell rain in the air.[21]
Focus on the sense of touch. You may not realize it but you are always touching something. If you are seated, focus on the way the chair feels, or notice if the table your arm is resting on is cold, or warm, or if you can feel a breeze on your face.[22]
By taking those few moments to review what your senses are experiencing, you have redirected the focus away from the panic, anxiety, or stress.
This is clearly not resolving the cause of the panic, anxiety, or stress, but concentrating on your senses is useful in addressing the unwanted physical reaction your body may be experiencing.
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tq admin..
ai baru je kena panic attack siang td dalam kereta tgh jammed. tak tau nak lari mana. worst feeling ever.
end up ai takut nak tido. 
breathing teknik tu masih lagi amalkan, cuma bila dah datang rasa takut tu, kdg2 tak boleh nak control..hanya org yang pernah alami je yang tau..huhu
14/3 ni ai ada appoinment dengan doctor..we'll see how..
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Saya cuba juga yang ini sebab saya kena fokus pada sekeliling, bukan pada diri sendiri.
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terima kasih puan..
hanya yang merasa je yang boleh faham..saya masih mencuba ni..walaupun kadang2 almost give up..bercakap dengan diri yang kata boleh buat tp bila datang attack tu terus burst.
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Pernah jugak terjaga malam tetiba rasa macam dada dicucuk. Kalau main emosi, boleh breathing exercise. Tapi kalau dah masuk physical pain tu memang rasa dah nak mati ke ni.
Hyperventilation- Those with panic attacks and anxiety are prone to hyperventilation, or breathing in too much oxygen. It's often due to rapid muscle contractions and excess air in the lungs. Hyperventilation contracts blood vessels and causes considerable chest pain. |
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The Four Steps:
Relax.
Stop Negative Thinking.
Use Coping Statements.
Accept Your Feelings.
Here's How:
Step 1. Relax.
Relax by taking slow, deep, complete breaths. Calm yourself by remembering that you are only having a panic attack and that nothing more serious is happening to you. Continue to take slow, deep, complete breaths. Slow, deep, complete breaths will relax your body, which is the first step to reversing the release of adrenaline.
Step 2. Stop Negative Thinking.
Stop negative thinking by shouting the word "STOP!!!" really loud inside your head. By shouting the word "STOP" you are interrupting the emergency message that your brain is sending to your adrenal glands. Often people having a panic attack get into an endless loop repeating the same catastrophic thoughts over and over in their head. Interrupting this endless loop gives you the opportunity to replace the scary message with a calming one.
Step 3. Use Coping Statements.
A coping statement is a positive statement that is at least as strong as the catastrophic statement that you have been scaring yourself with. Replace the negative thought with a positive one. Choose a statement that addresses the negative thought.
For example, if you think that you are having a heart attack (a common fear during a panic attack) then you might be saying something in your head like, "Oh my God, I'm having a heart attack" or, "I'm gonna die, oh my God, I'm gonna die!" After you shout the word "STOP!" immediately replace the fear thought with a positive statement that helps you to cope with the situation, such as "I'm only having a panic attack and it will be over in three minutes if I relax" or, "My fear is making my heart pound harder, my heart is fine."
If you feel afraid hearing footsteps behind you on the street you might say, "I've walked down this street hundreds of times" or, "I walk alone on the street every night when I come home from work; what I hear behind me is someone else who is walking home from work."
Other coping statements might be, "I've gotten through this situation many times before and I can get through it again" or, "I am fine, everything is fine."
Brainstorm the kinds of fearful thoughts that bring on panic for you and then make a long list of coping statements that you can look at when you need to rather than trying to think of coping statements in the middle of a panic attack.
Note: If your fear is in response to a real danger I suggest that you consider making new choices that address those fears. If you are concerned about your health consult with your doctor.
Step 4. Accept Your Feelings.
Accepting your feelings is very important. Minimizing this experience usually serves to perpetuate it.
Start by identifying what emotion you are feeling. Most panic attacks are caused by the emotion of fear or some variation of fear. Identify the emotion you are feeling and find the reason that you feel it.
Validate that feeling and the reason for it. If you are having a panic attack before giving a speech, you are afraid because it's scary. Stage fright is a common cause of fear and panic. If you're afraid that you're having a heart attack, it's certainly valid to be afraid of that. If you are afraid of footsteps behind you on the street it's reasonable to be afraid that something bad might happen to you.
In all of these cases take the appropriate precautions. Have a regular check up so that you know that your heart is healthy. Walk in a well-lit area and be aware of your surroundings on the street. Walk like a warrior and not like a victim. These are all important precautions to ensure your safety. Then, when you use a coping statement that reminds you that you had a check up recently and that your heart is fine, you can reassure yourself that it's okay to be afraid, knowing that you are safe.
Fear is a positive emotion that reminds you to take care of yourself. Listen to your feelings, take good care of yourself, and keep your emotions in proportion to the situation by keeping an appropriate perspective.
Many people have stopped having panic attacks after learning these steps. However, there is a deeper solution to permanently resolving panic and anxiety responses, fully giving you emotional freedom and happiness. Your mind has the power to significantly influence your negative responses in all situations. By working with hypnosis and NLP (Neuro-Linguistic Programming, a powerful way of changing or enhancing your thinking processes) we can achieve any goal, solve any problem and create the excellence you desire in all areas of your life.
You can become the person that you choose to be.
Pati McDermott, CHT
Certified Hypnotherapist
Certified NLP Master Practitioner
Certified NLP Health Practitioner
Certified TPM Advanced Master Practitioner
web site: nlpPati.com
email: Pati@nlpPati.com |
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sebenarnya kan, yang menambah sedihnya, kena follow up dekat klinik psikatri..ramai je yang ada masalah panic attack ni, tapi bila jumpa bos untuk minta time off untuk appoinment hospital, dia gi canang kat ofc kata kita ni mental.
so sad is it. every one is fighting on their own battle. |
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The Five Steps of AWARE
The five steps to overcoming panic attacks are:
Acknowledge & Accept
Wait & Watch (and maybe, Work)
Actions (to make myself more comfortable)
Repeat
End
Let's take a look at what each step entails.
Acknowledge & Accept
All progress starts here. This is the most important single step to overcoming panic attacks.
Acknowledge
Here I acknowledge the present reality, that I'm afraid and starting to panic. I won't try to ignore it, or pretend it's not there. I won't struggle to distract myself, tell myself to "stop thinking about it!", or snap any rubber bands on my wrist.
I'm acknowledging simply that I am afraid, not that I am in danger. The thought that I am in danger is just another symptom of panic, not an important or useful thought.
Accept
Here I accept the fact that I'm afraid at this moment. I don't fight the feeling; ask God to take it away; blame myself, or anybody else. I accept, as best I can, that I'm afraid in the same way I would accept a headache. I don't like headaches, but I don't bang my head against the wall in an effort to get rid of them, because that makes them worse. Overcoming panic attacks begins with working with, not against, my panic and anxiety symptoms.
How Can I Accept a Panic Attack?
What makes a panic attack acceptable (not desirable, but acceptable) is that, while it feels awful and fills me with dread, it isn't dangerous. It won't kill me or make me crazy. Someone pointing a gun at me, that's not acceptable. I might get hurt or killed. If someone points a gun at me, I have to do whatever I can to change that: run, hide, fight, yell, bribe, or beg, because the consequence of being shot is so terrible that I must try to avoid it.
On the other hand - a policeman giving me a ticket, even if I don't deserve it, I can live with that, and can hopefully keep my temper in check so I don't make things worse for myself.
Accepting the symptoms, not resisting, is a powerful step to overcoming panic attacks.
What Can a Panic Attack Do to Me?
It makes me feel afraid, that's what a panic attack does. And, if I'm having a panic attack, I'm already there! I'm already experiencing the worst that will happen. I just need to ride it out. That's the surest path to overcoming panic attacks.
Why should I accept a panic attack? Because the more I resist panic, the worse it gets. The more I develop the habit of acceptance, the more progress I make toward my goal of overcoming panic attacks.
That's Acknowledge & Accept. How does that compare to what you usually do during a panic attack?
Wait & Watch (and maybe, Work)
Wait
What I mean by "Wait" is this: don't just do something, stand there. It's similar to the suggestion "count to ten before you get mad".
One of the hallmarks of a panic attack is that it temporarily robs you of your ability to think, remember, and concentrate. This step will buy you a little time to regain those abilities before you take any action.
When you react before you have a chance to think straight, what do you do? If you're like most people, you probably flee, or struggle. You do things that actually make it worse. This is what people mean when they say things like "I know I'm doing it to myself" and the harder I try, the worse it gets.
Jumping into action too quickly is a big obstacle to overcoming panic attacks.
So, even though you have a powerful urge to leave, postpone that decision for a little bit. Don't tell yourself you CAN'T leave - keep that option open so you don't feel trapped - but put off the decision about whether or not to leave. Stay in the situation. You don't need to run away to get relief. Let relief come to you.
Watch
Use the occasion to observe how the panic works, and how you respond to it. The best way to do this is to fill out a panic diary. The diary is a questionnaire which helps you notice important aspects of a panic attack, so you can respond more effectively over time. Feel free to download and reproduce it for your own personal use. You can also download a set of instructions.
My patients often report that just filling out a diary helps them to calm down. How does this work? It's not that they're distracted from the subject of panic, because the diary questions are all about panic. It helps you get a little distance from your emotions. It works because, while you complete a diary, you're in the role of an observer, rather than feeling like a victim.
The best way to use the diary is to fill it out during the attack, rather than after. If you're in a situation where writing is impractical, perhaps while driving a car, you can: use a digital recorder; have your support person read the questions to you and record your answers; or pull over for a few minutes to write.
What About "Work"?
If you're in a relatively passive situation during the panic attack - a passenger in a vehicle, getting your hair cut, or waiting in a waiting room - "Wait & Watch" is all you need. If you're in a more active role - driving a car or giving a presentation - then you also need to attend to the "Work" of conducting that activity. Do "Wait & Watch", but also remain engaged in your task.
That's "Wait & Watch (and maybe, Work)". How does that compare to what you usually do during a panic attack?
Actions (to make myself more comfortable)
At this point, you've already gone through the two most important steps to overcoming panic attacks.
These steps, and all the steps necessary to overcome panic disorder and phobia, are covered in much more detail in my Panic Attacks Workbook.
What's Your Job During an Attack?
It's not your job to bring the panic attack to an end; that will happen no matter what you do.
Your job now is to see if you can make yourself a little more comfortable, while you wait for the attack to end.
Here are a few techniques that my patients have found particularly useful in overcoming panic attacks.
Belly Breathing
Regardless of what else you do, do belly breathing. It's also known as diaphragmatic breathing, but I think "belly breathing" is more descriptive. Many people think they know how to do deep breathing, but don't do it correctly, so they don't get good results. A good belly breathing technique is a very powerful tool in the work of overcoming panic attacks!
How to Talk to Yourself
Talk to yourself (silently!) about what is happening, and what you need to do. One question my patients find very helpful is this: is it Danger or Discomfort? Some of the other responses my patients like include the following:
1. Fine, let's have an attack! It's a good chance to practice my coping techniques.
2. Answer your "what if...?" fears by saying "So what? I'll get afraid, then calm down again."
3. It's okay to be afraid.
Get Involved in the Present
People don't panic in the present. People panic when they imagine something bad happening to them in the future or in the past. This is why your panic attacks are almost always accompanied by some "what if...?" thought. The reason you say "what if...?" is because what you fear is not actually happening!
Get back into the activity you were engaged in prior to the attack, and become involved with the people and objects around you. If you're in a store, resume shopping, reading labels, comparing prices, asking questions, etc. It will move you closer to your goal of overcoming panic attacks when you bring your focus and energy back to the present environment. By this I mean, work with what is around you.
Work with Your Body
Identify, and relax, the parts of your body that get most tense during a panic attack. This typically involves first tensing, and then relaxing, the muscles of your jaw, neck, shoulders, back and legs. Do not allow yourself to stand rigid, muscles tensed, and holding your breath. That just makes you feel worse! If you feel like you "can't move a muscle", start with just one finger!
That's "Actions (to make myself more comfortable)". How does that compare with what you usually do during a panic attack?
Repeat
This step is here because you might start feeling better, then feel another wave of panic. Your first reaction might then be to think "Oh No, it didn't work!". The Repeat step is here to remind you that it's OK if that happens. Just take it from the top again. It's not unusual or dangerous. You may go through several cycles, and you just need to repeat the AWARE steps again, as often as you need.
How does that compare with what you usually do?
End
This is here to remind you that your panic attack will end; that all panic attacks end; that they end regardless of how you respond; that it's not your job to make the attack end; and that your only job is to make yourself as comfortable as possible while waiting for the attack to end.
Have these statements been true for you? Don't take my word for it. Review your own history of panic attacks and see.
And maybe the next time you panic, when you notice yourself thinking, once again, "Will this ever end?", you'll find yourself answering, "YES!"
http://www.anxietycoach.com/overcoming-panic-attacks.html |
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saya masih ingat masa kena masuk emergency bulan 10 hari tu, saya cuma dengar doc bgtau nurse "patient hypervent"
bila balik saya google hyperventilation ni. tapi ntahla, xfaham nak relate camana huhu
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yg ni ye...
Hyperventilation syndrome is believed to be caused by psychological factors and by definition has no organic cause.[2] It is one cause of hyperventilation with others including infection, blood loss, heart attack,[3] hypocapnia or alkalosis due to chemical imbalances, decreased cerebral blood flow, and increased nerve sensitivity may also underlie this symptom.[4]
In one study, one third of patients with HVS had "subtle but definite lung disease" that prompted them to breathe too frequently or too deeply.[5]
Many people with panic disorder or agoraphobia will experience HVS. However, most people with HVS do not have these disorders.[1]
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dalam layman term nye maksudnya macam mana eh?terlalu banyak oksigen dalam badan?huhu
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breathe too frequently= breathe at an abnormally rapid rate, so increasing the rate of loss of carbon dioxide
+ increased oxygen levels that produce faintness, tingling of the fingers and toes, and, if continued, alkalosis and
loss of consciousness
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iollss penah kenaaaaa masa iolls nak test jpj adui punyalaaaa panicc gilaa nasib x pengsan jahh |
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u kena memang sekejap ke or lama?
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thank you admin..ai dh copy and print untuk bacaan nanti..
for now, nak kena exercise kerap and kurangkan caffeine hehe tp punyalaa susah yg tu
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Category: Belia & Informasi
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Post time 28-2-2017 09:14 PM
Author
Post time 2-3-2017 01:22 PM
