Fears of being embarrassed and severe anxiousness around others; these are common characteristics of social phobia. Even though it has been recognized as one of the most common anxiety disorders, most sufferers remain undiagnosed. Most adults who suffer from social anxiety have developed it from childhood. Social anxiety in children can develop from repeated ridicule, criticism, rejection and other such negative conditioning.

As adults we still feel the pressure from others to perform and through our own self-criticism, we lose self-confidence and assertiveness. Some people grow out of social anxiety or find a way in overcoming panic attacks while others remain fearful. Giving a wedding speech, meeting with boss for a job assessment, going on a first date; these are possible incidences that could trigger a panic attack in a sufferer.

Panic sensations can be frightening especially when you have nowhere to run. Fear can fuel itself developing into a full blown attack. When an panic attack occurs, a sufferer often experiences a barrage of symptoms including, shaking, tightening of the throat, an increased heart rate and feelings that they are going crazy.

Doing something wrong or embarrassing themselves in public is a prime fear of sufferers. Planning ahead and being prepared can help to cure panic attacks preemptively. This is why being prepared with your content is incredibly helpful. On paper, prepare what you’re going to say and do and make it easy to follow. Use prompt cards to help you, so you don’t lose track.

The next important step is to practice until you feel comfortable with what you’re going to say. Better still, practice it in front of others if you can, even to your pet cat if there’s no one around. Spend time talking out loud, trying not to use prompts. Pro-sports players and successful people use visualizations to prepare themselves mentally and you can too.  

Combining confident and encouraging affirmations with visualization exercises can help give you that extra boost you need. To begin, first reach a steady and deep breathing pattern, and think of a confident person that you admire. Whoever it is you’ve chosen focus and enhance the strengths. Watch them in your mind, paying attention to the way they stand, the way they talk, walk and gesture.

Next, move into that person’s body and take on their strengths. Feel yourself ooze with confidence, and with this image in mind, imagine going through the presentation or speech that you have. Imagine everything going perfectly and see yourself comfortable and relaxed. Make sure you do this exercise frequently right up to the day.

To cure panic attacks you need to have the right mental attitude and confidence, which visualization exercises can help provide. When the time comes, practice the exercise again for the last time. Relax your shoulders, smile, breathe easy and go for it! Don’t worry about making any blunders, just smile and no one will notice. There are lots of other self-help practices such as EFT, hypnotherapy and NLP that can be used to reduce anxiety and depression.

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Some may experience only few of these symptoms, while others may experience more. Because of the similarity in the symptoms, many who experience a panic attack for the first time may mistake it for a heart attack. It is always best to seek medical help if you are uncertain that you are experiencing a panic attack.

Typical panic attack symptoms usually last up to 30 minutes, while some attacks may last for several hours or even as little as few seconds.

A significant aspect of panic attacks is the feeling that accompanies these symptoms – a feeling of an impending doom, and possibly an urge to escape or flee the place where the attack began.

Causes Of Anxiety Attacks

While science is still unsure of an accurate answer as to the specific causes of anxiety attacks, but there are some common triggers that are known to play a role.

* Stress hormones released into our system cause panic attacks, it follows that anything that causes these stress hormones to be released, can potentially act as a trigger for panic attack.

* If you know that a particular situation stresses you, and you feel that situation is impending, chances of that stress escalating into a panic attack increase. Traumatic events, which cause significant stress in life, also can lead to these anxiety attacks.

* Fear plays the biggest role in attacks. Just knowing that you are afraid of a particular object or situation, and you feel you may be exposed to that object or situation, will allow that fear to escalate into a full panic attack.

There are also certain medical conditions, which lead to panic attacks, so it is important to see a physician to determine if any of those conditions apply to you.

Natural Self Treatment Techniques and Tips

Learn deep breathing techniques. Deep breathing can allow your body to calm down when you begin to feel anxious. Controlled breathing relaxes the tightened muscles, and this has a direct effect on reducing the feelings of anxiety and panic felt by body. Begin your breathing exercise as soon as you feel the first sign of a panic attack.

It may take a bit of a practice to get there, but try doing this for at least couple of minutes, and gradually increase it as you can.

Relaxation techniques like yoga and meditation also help out in dealing with anxiety attacks in the long run.

Behavioral therapy that focuses on modifying your reactions to certain situations, and altering your thought pattern that would trigger your fear can be part of the panic attack treatment.

Remember the common triggers of panic attacks? Stress and Fear.

There are plenty of stress management tips that focus on helping us change the way we react to situations; and by proactively working to prevent stress, we equip ourselves better in dealing with anxiety attacks that can potentially be triggered by it.

And if we practice facing our fears in day-to-day situations, you will soon feel more confident in daily challenges, and this will help to overcome your panic attacks.

Natural Treatment Options

By extension, facing your fears can apply to the fear of the panic attack itself; learning to face your fear of a recurring panic attack, can potentially minimize our chances of such an attack happening a second time.

There are few natural treatment options that rely on this technique for overcoming panic attacks, without resorting to the use of medications; their main advantage being they are typically devoid of side affects, that could sometimes be caused by medications.

Prashant is the editor of: Self-Improvement-Advice.org

The website deals with self improvement advice, ideas and tips focusing on anxiety relief, stress management and more – interspersed with several highly inspiring, contextually relevant quotes. He invites you to learn more about the Natural Methods for Dealing With Anxiety Attacks on his website.

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