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Stop Anxiety And Panic Attacks

Updated on September 4, 2010


Many people all over the world suffer from various anxiety and panic disorders and regularly live with panic and anxiety attacks. Enduring a panic attack is certainly not a joke. Whether you are the one experiencing an attack, or you are watching a friend or family member having this problem, you can feel physical, mental and emotional pain that is involved.

A panic attack sufferer will have many symptoms such as :

  • almost paralyzing fear
  • excessive sweating, hot flashes or sudden chills
  • difficulty breathing, feeling as you can't get enough air
  • muscle spasms, trembling or shaking,
  • irregular heart rhythms
  • fear of dying or becoming insane,
  • may feel nauseated, dizziness, lightheadedness.
  • numbness of fingers and toes
  • chest tightening

Panic disorder is an anxiety disorder characterized by recurring severe panic attacks.

Anxiety disorder (GAD) is characterized by exaggerated anxiety and worry about all aspects of everyday life events even there is no obvious reasons for worry. Sufferer of this disorder tend to always expect disaster and cannot stop worrying about health, work, money,relationships, family, or any other activity in which they get involved. Over the time, their daily life becomes a constant state of fear, worry and dread which interferes with the persons´s daily functioning and all life- activities.

When these disorder(s) start to progress, the most common activities like traveling to a public place, driving a motor car or meeting new people can become impossible for sufferers from anxiety or panic attacks or an anxiety disorder. So many people come to the stage that they completely lock themselves in security of home for many months or years. Being imprisoned by fears is very typical symptom of panic and anxiety disorder.

Many or even all other mental psychological disorders are also caused by fear and stress which people carry within (obsessive-compulsive syndrome, PTSD, bipolar syndrome, schizophrenia, depression, attention deficit disorders, eating disorders, various personality disorders...) , so anxiety and lack of experience how to cope with anxiety is in the root of all mental disorders.

It is also known in psychology of diseases, that some people, instead of developing mental disorders, transfer their fears into the one body organ or one part of the body - after some time they develop physical illness on that place, which, if many cases results with surgical removal of that particular organ.


Cause of Anxiety and Panic Attacks

According to one theory of panic disorder, panic attacks occur when the body's normal "alarm system," the set of mental and physical mechanisms that allows a person to respond to a threat, tends to be triggered unnecessarily, when there is no danger.

Well, is it really so?

None of sufferer of panic attacks got this problem completely "out of blue sky". There is always deep psychological root behind them or/and some body imbalance.

Body Imbalance as Cause of Panic and Anxiety Attacks:

  • Low level of Iron in blood or Calcium imbalance (especially insufficiency) can easily cause real panic attacks
  • Zinc and Magnesium insufficiency can cause panic attacks
  • Endocrine imbalance is most often cause of panic attacks - any problem with thyroid, pituitary gland, reproductive glands, pancreas (sugar in blood), adrenal glands - can be cause of intensive panic attacks.
  • Lack of vitamins B (especially B12) can cause anxiety and panic attacks
  • Lack of sleep and rest produces body/mind imbalance sometimes resulting in anxiety and panic attacks
  • use of drugs, medicaments or alcohol is often producing anxiety and panic attacks
  • various chronic diseases can be cause of anxiety and panic attacks

Psychological Roots of Panic and Anxiety Attacks:

  • panic attacks often run in families where there is high level of stress, pressure and deep nervousness. While living in such family one person can develop all needed predispositions for developing panic or anxiety syndrome
  • unhealed traumatic experiences act in the brain as constant pressure which all the time creates patterns of fear and panic, even when one is not completely aware of that. Over the time, body reacts with fear even if there . is no real reason for that - but happenings we remember from the past create constant tension and constant rush of adrenaline, so attack happens even when in present time everything seems to be OK.
  • very often it happens the following: person who only once or twice experiences panic attack, becomes so afraid of them, that they start to occur again. Why is that? Panic attacks are high traumatic events for themselves, so they create in brain new traumatic patterns - due to the high emotional charge of attacks, brain starts automatically to attract and create new attacks - fear of them is signal for brain to create new one.
  • A lot of people have panic attacks while there is something what is highly unfavourable in their life (f.E relationships, job, place where they live, financial situation etc). If they suppress and try to deny that fact and do not deal with real problem, after some time body will express this deep stress and dissatisfaction on very obvious way - in the form of anxiety or panic attack.
  • Non-assertive and submissive behaviour (explanation in next chapter)


Stop to be submissive !
Stop to be submissive !

Lack of Assertiveness and Submissive Attitude Causing Panic Attacks and Anxiety

The way how one communicates and interacts with other people has big influence on accumulation of stress and fear in his/her body- which can result in panic and anxiety attacks (disorders).

Many of those that suffer from panic attacks engage in a passive style of communication or interactions with others, that is known as lack of assertiveness...

What is lack of assertiveness? It is polite and always respectful communication style, actually too polite and too understanding, that also denies needs of person who performs it. This un-assertive, submissive way of communicating in combination with low self-esteem seems to contribute to panic attacks while being frequently present in those that are afflicted with panic attacks. Some other components of submissive communication are: apologetic, passive, indecisive, helpless, wailing, moaning.

Why panic and anxiety attacks happen in case of lack of assertiveness / submissive behaviour?

In this world, where many people tend to be aggressive and dominant, self-denial is psychological suicide, so highly intelligent body defend system reacts on submissive behaviour with high level of panic, trying to pass the message to the person, that such behaviour is inappropriate for survival, actually dangerous and self-destructive.

Inability to express assertive behaviour can happen due to the:

  • type of job somebody performs (f.E many jobs require unnaturally polite and servile attitude from their performers)
  • family role (f.E traditional family role of women and children - is submissive one, this is very probably a reason why women are twice more likely to suffer from panic attacks than men and why young adults are also more prone to panic attacks than middle aged people. )
  • the way how people are nurtured in the childhood (no self-esteem developed)
  • spiritual and religious beliefs if they include denial of one´s ego and blind obedience to the commands
  • submissive behaviour can be performed in only one (major) segment of life, but can highly influence the health and other person`s activities

When person recognizes that submissive behaviour is causing anxiety, fears and panic attacks, only solution is to - to change behaviour and learn how to implement assertive communication and attitude instead of being submissive.

What IS assertive communication?

Assertive communication is the ability to express positive and negative ideas and feelings in an open, honest and direct way with respect for oneself. It recognises our rights whilst respecting the rights of others. It allows us to take responsibility for ourselves and our actions without judging or blaming other people. And it allows us to constructively confront and find a mutually satisfying solution where conflict exists. Assertiveness is a form of communication in which needs or wishes are stated clearly with respect for oneself and the other person in the interaction. Assertive communication is distinguished from passive communication (in which needs or wishes go unstated) and aggressive communication (in which needs or wishes are stated in a hostile or demanding manner).


Medications for Panic and Anxiety


Medications for panic and anxiety, prescribed by medicine, when used on regular basis, never cure anybody from anxiety - they just give temporary relief and deeply suppress the fears. Fears suppressed by medications have tendency to accumulate on subconscious level and in every cell in the body, they also grow bigger, while person under medications is continuing to deny real problem, so sooner or later these fears will explode again - either when person tries to stop using medications, or while person is still taking medications, in which case Doctors prescribes new cocktail (which will also solve nothing and create new amount of unbearing anxiety and panic).

In addition to above mentioned, many medications prescribed for panic and anxiety create depression, suicidal thoughts, anxiety and panic by themselves.

There is also a lot of prescribed medications, for various chronic or acute health problems, that create anxiety or panic as common side effect. (corticosteroids, birth control pills....just to name the few, list is very long, everyone should check the list of side effects while experiencing any mental and emotional problem while being on some medications.)

Many people try to cope with anxiety with the help of alcohol and various drugs. These substances do not heal - they also just create temporary relief but on long term basis they create new fears and new problems.





  • There are many natural ways to treat this problem, from various remedies and supplements, to simple breathing techniques. Accumulated fears very rarely go away on  their own. 


Healing Panic and Anxiety disorder

Fears are normal part of our emotions - our nervous system produce that tension to protect us from the dangers of outer world how we could get clear message that we should escape from dangerous situation. Without fears we could not survive, so reasonable amount of instinctive fears is normal part of life and does not represent any disorder. The problem arises when person becomes overloaded with anxiety and fears , which have tendency to create the new ones (logical or illogical, conscious or subconscious), so panic attacks are clear signal that something is happening what is presenting danger for - emotional, psychological (ego-identity), mental or even physical survival of the person who tries to deny or suppress that.

Everyone has fears. The deepest fears people could have are that ones connected with survival, materialization of life-goals, fears about what future might bring.

In majority of cases, there is no "quick and instant way" of healing panic and anxiety disorder. Everyone should find the way how to cope with his/her own fears. Natural healing should go step by step, because deep psychological self-healing must be involved in the process - people usually deny real roots of their fears and so often it takes months or years that they recognize real problem that is affecting them, especially if it is connected with unhealed traumatic events in the past or real problems in the present time which threaten ´their psychological identity. Self-denial and denial of problems and traumatic events is the most common habit of anxious people, due to that, healing cannot go quickly.

There is many natural remedies which can help people to strenghen the body, heal the nerves and improve brain chemistry which leads them to fear as:

  • GABA - aminoacid that help body to relax and have positive influence on mood
  • 5-HTP aminoacids, that help body to produce more serotonin, "hormon of joy"
  • Vitamin B Complex (vitamins B are essential for healing the nerves),
  • Calcium, Zinc, Magnesium, Iron...
  • Royal Jelly can do the miracles to some people to improve their body and brain chemistry.

Homeopathy for sure has many remedies which higly efficiently help person to cope with stress, heal the nerves and completely heal any endocrine imbalance and imbalance in brain chemistry - homeopathy helped me to completely heal my own very deep anxiety problem (but I also used meditation techniques and never stopped with self-analysis and healing my own life-traumas). If you need online consultation with homeopath, you can contact me on my e-mail , price for this service is 50 US$.

Breathing Exercizes For Managing Panic and Anxiety


Breathing is extremely important for self-help during the panic attacks. The trick is to learn deep abdominal breathing - that way of breathing is helpful to many people to stop progress of panic attack and even more - as successful prevention to attacks.

Regular practicing of breathing and/or Yoga exercizes strenghten body and mind - so they can help everyone to start to cope better with life and gain more courage and balance, as well as one learns to keep focus on positivity.


Abdominal Breathing - Yoga

Acupressure for Anxiety and Panic Attacks

Music Heals Anxiety



Music has one of the most healing effects on body and mind, especially when is connected with sounds of the nature and can help everyone to feel happy, relaxed and secure:




Healing anxiety is very challenging on the most positive way. It requires a lot of self-analysing, learning importance of keeping focus on positivity in the life, learning various relaxing or meditation techniques which can help person to heal traumatic experiences, learning how to establish gratitude and trust towards life .

Mental and emotional positivity is so important when one wants to establish life in which fears will not prevail - negative thoughts and beliefs create the fears, positive ones - create pleasant life-circumstances.

Anxious people are mostly frightened of life itself, because of deep insecurity they feel. Majority of us nobody taught how to live happy and how to cope with life as it is. Majority of people are not adequately prepared for circumstances that they face while living their lives. Without adequate psychological "weapons" and emotional "tools", many feel that they are just thrown into cruel jungle of modern world. Nothing strange that these people start to develop anxiety and panic and start to avoid new challenges in life .

Only solution is - learning how to live and be happy and this is never-ending process.

Copyright: Tatiana Michaela Pribic

Reiki Teacher and Homeopath



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    • profile image

      Daryl 5 years ago

      Comprehensive hub about anxiety. Must Bookmark it.

    • patrick2727 profile image

      Patrick Bedus 5 years ago from selden, ny


    • profile image

      Carolna 6 years ago

      Hi Tatjana - Your words are a true inspiration - and so true! I've been through a couple of "breakdowns" in my life, and as hard as it is to admit they really do stem from not being assertive and everything mentioned above - Shame it has taken me this long to find out this - but so glad I came across this website in order to help me heal myself - I look so forward to learning more from your hubs!!

    • PiaC profile image

      PiaC 6 years ago from Oakland, CA

      I love your suggestion of trying to lead a happy life! So much of our inherent anxieties would fall away if we try to follow this!

    • profile image

      EnLydia Listener 7 years ago

      Hi Tatjana... I am doing a report on panic disorders and came across this article by is nice to see a fellow hubber make it to google....thanks for the information on here...I wondered if you have ever had a panic attack?...if so, may I ask you questions about it?

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Hi Kayla, there can be various reasons for that.

      I give advices and perform analysis only through paid consultation service, my e-mail is above.

      Thank you for understanding and wish you all the best.

    • profile image

      kayla 7 years ago

      i have had anxitey for about 3 years now and i have been feeling sick to my stomic for the past 3 days not knowing were it was coming from or why it was happening to me. can someone please tell me what i can do to stop the sickness and the dizziness..

      please email me and let me know.. thank you vary much

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you very much Epigramman, your comment is beautiful and inspiring.

    • epigramman profile image

      epigramman 7 years ago

      ...well I just did ...and what a wonderful feeling - it's a hub that I could live at - how much is rent?

      ....and do other people know this feeling?

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you very much RedMango.

      Writting is certainly my passion.

      Thanks for visit and comment.

    • RedMango profile image

      RedMango 7 years ago from England

      Excellent hub Tatjana. I'll be uploading the health benefits of many different natural products. Some of which help calm the nerves and soothe anxiety. Keep an eye out, but before that, keep up the great work. I hope you are a writer as the world are missing out if you just do this for fun!

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you very much Beccas.

    • beccas90 profile image

      beccas90 7 years ago from New York

      Love your hubs for resources you provide and well thought out and presentation of info. Anxiety and panic attacks is a particularly difficult issue to treat due to the root causes and need to identify and tackle them.

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you very much Myownworld for your visit and beautiful comment.

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you so much Goodpal.

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you very much Pmcray for your kind comment.

    • myownworld profile image

      myownworld 7 years ago from uk

      This hub deserves all the praise it's received - well researched and written in that compassionate, gentle voice of yours that I so admire about you. One of my patients that I've been working with for a year now suffers from anxiety disorder, and I can confirm all the facts you've mentioned above. Also, I'm glad you stressed the point that there is no 'quick and instant" solution to these fears and that healing is a slow and very patient process. I liked the music you linked too... very soothing. I hope this hub helps many out there trying to battle this debilitating problem. Take care x

    • Goodpal profile image

      Goodpal 7 years ago

      A thorough compilation of information and very useful hub. It is rare to find such a complete information in one single article.

      Bookmarked it.

    • pmccray profile image

      pmccray 7 years ago from Utah

      Tatjana-Mihaela - not only is your hub thought provoking, but beautifully done. Reading this hub I now know something about anxiety and panic attacks and how to cope with them. I would like to add prayer to your list, for those with this type of belief system.

      Voted up, marked useful/beautiful, shared and bookmarked.

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you so much Tanzersrose, I wish you happy Hubbing and all the best to your sister.

    • tanzersrose profile image

      tanzersrose 7 years ago

      ive only just started this hub thing, but i think this is the best hub ive seen so far, my sister suffers very badly from panick attacks i cant wait to show her this to help her. thankyou :)

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      I am so glad that my Hub helped you, Edguider. Anxiety becomes even worse when is denied... Thanks for visit and comment.

    • edguider profile image

      edguider 7 years ago

      Tatjana, this is an excellent hub. I do experience anxiety attacks such as these but always suppress them. This hub helps make realize that I need to stop denying it :)

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you very much Brakel.

      In many of my Hubs I use my own photos, but these ones I collected from Internet.

    • brakel2 profile image

      Audrey Selig 7 years ago from Oklahoma City, Oklahoma

      Thank you very much for this wonderful hub. I may email you. You have great knowledge, and beautiful soothing pictures, and videos. Your writing is soothing to read and easy to understand. Thanks for sharing the info and the hub with us. Where did you get the beautiful pictures if you feel you can tell?

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you very much, HH.

    • HealthyHanna profile image

      HealthyHanna 7 years ago from Utah

      Great coverage of an important topic. I love the music. Thanks

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you Tony, I did not do too much research - the mostly it was my own experience and experience in healing the others.

      Love and light

    • tonymac04 profile image

      Tony McGregor 7 years ago from South Africa

      Thanks for such a well-researched and thorough Hub. I really enjoyed it and have bookmarked it for future reference!

      Love and peace


    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you very much Katie. Peace...

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you so much Hello, Hello, I love forests so much.

    • katiem2 profile image

      katiem2 7 years ago from I'm outta here

      I feel this is a growing issue as people become more and more prone to taking prescription drugs which don't seem to work eliminating the issue and bringing real healing. I'm a firm believer in assertiveness and taking charge of your energy, life forces and making of it what you truly desire. You've designed an outstanding resource for anyone who experiences panic atttacks or have in the past, parents need this information as you just don't know when your child may need the help. I send you peace and positive energy!

    • Hello, hello, profile image

      Hello, hello, 7 years ago from London, UK

      You wrote a great hub there. As always. Whenever you write a hub you really do a solid, comprehensive job. I wish I could be in that forest forever. Forests always so peaceful and you feel the are any humans about.

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you so much Dimitris for your nice words.

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you so much Vocalcoach. I would be honored to listen your music.

      Love and peace.

    • De Greek profile image

      De Greek 7 years ago from UK

      Wonderful stuff. So informative, on a subject which affects so many people ...

    • vocalcoach profile image

      Audrey Hunt 7 years ago from Idyllwild Ca.

      Love your hub! I am presently recording a CD of relaxing piano musicw/nature to offer a way for people to relax. If you are interested in a copy, please let me know. I will bring your hub to the attention of my clients and students. It is absolutely wonderful and I thank you so much. Peace, love and blessings to you. Rating up!

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you so much, Earth Angel for your nice words.

      Hugs and blessings.

    • Earth Angel profile image

      Earth Angel 7 years ago

      This is a stellar Hub Tatjana-Mihaela!! I hope/trust more Hubbers will stop by to read/see it!! GREAT points throughout!! GREAT resources!! GREAT photos that go perfectly with the topic!! 5 stars all the way!!

      Keep up the wonderful work/writing!! I will look forward to reading more!!

      Blessings always, Earth Angel!!

    • Tatjana-Mihaela profile image

      Tatjana-Mihaela 7 years ago from Zadar, CROATIA

      Thank you so much, Mary, you have always my best wishes, hugs and love.

    • VioletSun profile image

      VioletSun 7 years ago from Oregon/ Name: Marie

      Tatjana: Excellent hub, and have added this one to my bookmarked hubs, several of which are yours. Gaba is excellent, I take it everyday; I also take SaMe but on alternate days and its great for keeping one feeling emotionally balanced. The homeopathic remedies you prescribed to me healed me of insomnia which I had for over 20 years, and which I already mentioned to you, a few times, :), but mention it again, because I want readers to know that natural and spiritual methods DO work if we give it a chance.

      Thumbs up!


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