What is a Panic Attack?

What is a Panic Attack?

A panic attack is an instantaneous surge of fear and anxiety that overwhelms the mind.

In prehistoric times, a panic attack was a life-saving response to the danger from wild animals or events. The life of a human was much more physically challenging and dangerous than it is today. The human species had to develop response mechanisms to survive, as it does not have sharp teeth or claws.

An instant and significant response to danger were essential to survival. There were really only two simple choices. We could either take flight (run away from danger) or hold our stance and fight. This highly efficient survival response to threats was simple and straight forward!

This biological response called the ‘Fight or Flight Response’ is the cause of what we now refer to as a Panic Attack. There are few instances in everyday life, where we legitimately need to react in this way. The sudden, overwhelming, uncontrolled, response to a non-file threatening stimulus, is termed a Panic Attack.

If panic attacks are experienced frequently, or severe anxiety is common, it may be an indication of a more serious condition called Panic Disorder.

How many people suffer from panic attacks?

  • In the USA 22.7% experience a panic attack, at least once in their lives
  • Women are two times more likely to experience a panic attack
  • In 81% of the cases, the symptoms reach a peak, within 10 minutes

What happens during a panic attack?

The body instantly changes its priorities, from our normal “long-term survival” to emergency “short-term” survival mode!

To accomplish this the body responds by releasing a flood of hormones such as adrenaline, blood pressure increases and breathing speeds up to prepare your muscles for flight or fight.

It is possible that the legs start to shake, as they prepare to run from danger; the hands may start to shake as the muscles in the arms prepare to fight; the palms and feet may become sweaty.

The body changes the flow of blood from the stomach to major muscles where it is needed during an emergency. Those who are frequently stressed, often have digestive issues as the blood is being pumped to other areas of the body.

What goes through the mind during a Panic Attack?

  • I might die from a heart attack – unless you have a heart condition, it is not usually a threat to the heart
  • I might die from suffocation – during a panic attack you naturally take in more air
  • I’m having a stroke – strokes have nothing to do with panic attacks
  • I’m scared of fainting – as fainting would be fatal when being chased by a wild animal, it is highly unlikely
  • I’m having a nervous breakdown, or going ‘crazy’ – as ‘fight or flight’ responses are natural, insanity is not a concern.
  • I’m losing control – control has been shifted from your conscious to your unconscious mind, you are on automatic
  • I’m weak and might fall down – you are actually stronger when panicking as your large
    muscles are supplied with plenty of oxygen.
  • I may be embarrassed or humiliated – the worst part of a panic attack only lasts a few minutes, it is a natural event, nothing to be embarrassed about.

What are the Symptoms of a Panic Attack?

  • Light headiness
  • Giddiness
  • Dizziness
  • Shortness of breath
  • Heart palpitations
  • Numbness
  • Chest pains
  • Dry mouth
  • Clammy hands
  • Difficulty swallowing
  • Tremors
  • Sweating
  • Weakness
  • Fatigue

What can I do to minimize the impact and regain control?

Deep, controlled breathing is the easiest and most effective way to control anxiety and panic. How often have you heard someone say, “Take a Deep Breath”?

It is natures way of resetting everything in your body … supplying the needed oxygen to the lungs, blood and muscles to allow them to react appropriately.

Deep breathing, is not the normally shallow intake of air into your chest. Rather, it is a process of inhaling air, deep into your diaphragm, below your chest. Breathing in deeply and then exhaling longer than we inhale stimulates your nervous system to trigger relaxation and your body will have no choice but to respond positively.

Try it now …

  • Sit down, comfortably and close your eyes
  • Focus your awareness on your breathing
  • Breathe in, to the count of four (say “
  • Breathe out to the count of eleven
  • Wait for a couple of seconds
  • Then repeat

Practicing this breathing exercise regularly will result in a reduction in anxiety levels.

As you practice more and become more relaxed, your body will naturally reduce the production of stress hormones.

You will start to have much more control over panic attacks. Understand, the bodies anxiety responses are natural physiological reactions, you are not going insane.

Help is available through personal consultations with a qualified Psychologists or a Professional Hypnotist.

Private Hypnosis sessions are available online, in the comfort of your home, using Zoom or similar streaming services.

You can regain control of how you react to the thoughts which trigger these physical reactions.

You can book an appointment at this link

Why People Fail to Achieve Their Goals

It is common to hear people, especially on social media, broadcast their goals in life.

They want to be “this” and “that.”

They’ll be big superstars by the time they turn 25, or they’ll be millionaires by 30, and so on.

For the most part, these goals are mere posturing.

They’re not actually going to achieve their goals.

Sure, they’re probably going to start drafting a plan on how exactly they’re going to conquer their goals, but they’re still more likely to fail than succeed.  

The #1 reason why people fail to achieve goals is that they’re not making the right kind of goals.

They’re only making vague goals.

Ask them the specifics of their goal, and they won’t have a solid answer.

They just want to become rich, they just want to be happy, they want to become financially free.

But they don’t know exactly when that’s going to happen.

Another reason is that many people are all talk, and no action.

They’ll share their goals with everyone, but when it comes to acting on their goals, they’ll bolt.

Even if they have a smart goal in place, they’ll still lack that motivation to actually do something to achieve that goal.

They’ll find it too hard or too difficult.

Suddenly, they’ll be too busy working on something else and won’t have time to work on their goals.

The third reason is people simply can’t commit.

They probably think someone else is going to help them achieve their goals!

But that’s their goal, right?

Or, maybe they’ve got a few hundred big goals they’re working on (small goals toward a single big goal is different) and they don’t know which goal they’re going to pursue today.

They can’t make up their minds.

They can’t even be bothered to figure out which goal appeals most to them, they’re just putting everything out there, hoping someday something will come to life!

Lastly, many people don’t know how to deal with failure.

They encounter failure for the first time, and they tuck their tails in and hide away somewhere, never to be seen again.

The right approach when dealing with failure is to learn from it.

It’s okay to feel hurt, to feel disappointed in yourself.

But don’t let that be the reason you no longer want to move forward with your goals.

Download PDF Version: Why People Fail To Achieve Their Goals 

What to do When You Lose Motivation

Motivation is one of the most important factors that will drive you to succeed.

When you lose it, you’re in danger of permanently failing and losing track of your goal.

Here’s what you need to do when you feel like you’ve lost all motivation and you can’t seem to get it back on your own:

1.     Recall your “why”

Why are you chasing this goal?

Do you remember why you chose it in the first place?

Is it because it will ultimately make you and your family happy and wealthy?

 Or is it because it will help many people?

Whatever your reason, you need to remember it.

Recall how it initially made you feel.

It will help re-light the fire under you.

2.     Stick to your positive habits

Over the course of your journey, you should ideally have already cultivated positive habits that will help you succeed.

Habits that are not going to stand in the way of your success, but rather will help you reach your goals.

When you start losing motivation, continue going through the motions, the routines you’ve already established.

If you haven’t established good habits yet, then you better get started!

At this stage of your journey, you need to “Take Action” consistently – your habits will help you do just that!

3.     Seek inspiration

Read inspirational stories about people you look up to.

Is there an entrepreneur, or leader you really respect?

Find something in common with them.

For instance, you can read up on stories about how they successfully overcame obstacles.

You can then try to get ideas on how you can do the same thing.

4.     Ask for advice

Do you know someone who’s going through the same rough patch as you?

Reach out to them and ask for advice.

It’s not a sign of weakness if you seek help.

It works both ways, you know.

You regain your motivation, and the other person gets a boost in self-esteem.

5.     Challenge yourself and set a reward

Rewards work well when it comes to motivation.

You can challenge yourself too, say, complete a task within a week and you’ll get a corresponding reward.

The more difficult the task, the bigger the reward.

If you miss your deadline by even a day, you don’t get your reward.

Think of something you really like – it just may help you revive your motivation!

Download PDF Version: What To Do When You Lose Motivation