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Though panic attacks can occur even without any obvious reason, many episodes may be triggered by traumatic experiences that happened in the past. Such unfavorable events may include unresolved family issues, death of a loved one, relationships gone bad, divorce, auto accidents, humiliation in public, etc. In such cases, a panic attack is usually triggered by a person’s exposure to various situations that are almost similar to those in the past.

Stress is also largely related to this condition. Triggers may include stressful life situations or events and even a person’s stressful living conditions.

What Should You Do During a Panic Attack?

Panic attacks do not usually last longer than a half hour. Normally an attack peaks from five to ten minutes. But even during such a short time, you can already experience discomforts such as increased hearthbeat, chest pain, shortness of breath or hyperventilation, stomach upset, trembling and shaking, sweating, dizziness, numbness, hot or cold flashes, and even the feeling of losing control.

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Anxiety is a feeling of fear, apprehension and discomfort over a situation. This is actually a good and healthy feeling since the body is able to recognize something that it needs to address. This “flight or fight” response enables the body to get that much needed boost of energy to react to the specific situation. In this case, anxiety is helpful. However, if it gets intense, recurring and exaggerated, it may already be considered as an anxiety attack.

The exact cause of an anxiety attack is not fully understood, but research suggests that genetics, life experiences and brain chemistry contribute to the onset of the attack. What is known is that during the attack, a person shows signs and changes in the body.

The immediate sign of anxiety attack is increased heartbeat or palpitation. This is the most distressing among anxiety symptoms. But this is generally a good thing since the heart works harder to pump more blood to your body, especially to your legs and your arms, enabling you to have a surge of energy to respond quicker than normal to any emergency. The chest feels tight as if it refuses to expand to accommodate air the body needs. Sometimes, the feeling is like someone is pushing a pillow into your face.

The additional oxygen requirement of the body must be compensated by breathing. Thus, during an anxiety attack, you breathe faster. As your arms and legs receive more oxygen and energy, your muscles tend to get tensed, which is important when abrupt movement is needed.

As your arms and legs receive more supply of oxygen through the blood, other parts of the body receive less than normal supply of oxygen (the stomach and the brain can survive with less oxygen during emergency situations). In other words, the oxygen that is supposed to go to the stomach is redirected to the arms and legs. This explains why a person who is undergoing an anxiety attack experiences churning feeling in the stomach. Because the brain receives less amount of oxygen for a short period of time, the person experiences light-headedness and dizziness. (Take note, however, that the reduced supply of oxygen in the brain is just enough to produce these symptoms and doesn’t cause any permanent brain damage.)

Because your heart pumps more blood to your muscles, your body temperature increases. So to keep a relatively normal temperature, you begin to sweat.

Aside from these signs, you can also experience weakness or fatigue, tingling sensation, and dry mouth. Also, side-effects of these signs may include diarrhea and constant urination.

These body responses are automatic. Meaning, there is no “switch” to turn it on. Thus, there is also no way you can turn it off by simply thinking that you should not feel any of these symptoms. What you should do, especially if the attack is chronic, recurring and it already affects your life, is to seek medical help. This way, your doctor will be able to identify and rule out any other possible causes of these signs which are unrelated to anxiety.

Allow your doctor to conduct a physical exam. He may prescribe you a drug or may refer you to a psychologist or a therapist. Following your doctor is important so do not ignore any advice and believe that you are totally okay.

How do you know if you are having an attack? Usually there are identifiable signs and symptoms, including palpitation or increased heartbeat, shortness of breath or hyperventilation, chest pain, upset stomach, shaking and trembling, sweating, tension in the muscles, dizziness, and even hot or cold flashes.

Because both panic and heart attacks are often difficult to differentiate from one another, it is therefore necessary to seek medical help if a person experiences any of these episodes, specially for the first time.

What Can Cause Panic Attacks?

Panic attacks can sometimes occur without any reason at all. Certain episodes may, however, be triggered by traumatic experiences in the past. Such events may be death in the family, family or relational conflicts, bad relationships or divorce, vehicular accidents, or any public humiliation or embarrassment. A stressful living condition and environment is also known to be a possible trigger for the occurrence of panic attack.

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Panic attack can be defined as a sudden attack of amplified fear and anxiety. Many times an attack would happen without any warning and often without any apparent cause. While some people may experience recurring panic attacks, others may only have just one episode in their lifetime.

If it is recurring, the attacks often follows a person’s exposure to different situations that may trigger such episodes. Though usually harmless, these episodes can, unfortunately, affect a person psychologically, emotionally, and even physically.

Who Can Get a Panic Attack?

Many people experienced episodes sometime in their lives. While many believe that over ten percent of the population of America suffers from panic attacks, still a lot of people do not know that they are suffering from such condition.

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Panic attacks choose no one. It can happen to happy and perfectly normal people of all ages including children. Many cases of anxiety attacks just come out of the blue, or happen without any logical, clear or apparent reason. It may occur while you are relaxed during the day and even while asleep. Still, there are several ways on how to prevent anxiety attacks.

Learn about anxiety – Understanding how anxiety affects the body as well as the mind can go a long way in your effort to prevent attacks. Read articles about anxiety and other psychological disorders that are related to it. Learn what are the things you should watch out for, things you should avoid, and practices you should do in case of an attack.

Avoid unnecessary stressors – Recurring attacks are caused by “triggers” – situations such as speaking in front of the public or getting trapped in an elevator. The effects of these triggers are often aggravated by stress. In other words, stress can act as a catalyst for such attacks to happen. Hence, reducing the stress level by avoiding unnecessary stressors can help prevent attacks. Avoid people that stress you out. Learn how to say ‘no’ to invitations as well as overtime when you have other things to do. Do not accept additional work that you can’t accomplish. These may seem very little things but can significantly increase stress level as well as increase the chances of having an attack.

Exercise – has lots of health benefits including the promotion of well-being. It is also proven and effective method to prevent anxiety attack. Research shows that as little as 30 minutes of physical activity – 3 to 5 times a week – is enough to promote a healthy body. Increasing the intensity of the exercise produces more positive effects.

Eat balanced diet – Like exercise, a well-balanced diet is important in keeping the body healthy, resistant to illnesses, and maintain a low stress level. As much as possible, eat natural or organic foods. Avoid processed foods or those that contain preservatives and chemicals.

Avoid smoking and caffeine. To those who are susceptible to panic attacks, substantial amount of caffeine (from coffee, soda and tea) as well as smoking cigarettes can provoke such attacks even further. It is wise, therefore, to avoid these things as much as possible.

Practice relaxation techniques – Yoga, meditation, and other breathing techniques help strengthen the body’s relaxation response. When practiced regularly, these techniques even increase the feeling of uplifted emotions, happiness, and self-control, which increase self-confidence and self-esteem – significant factors in fighting anxiety attacks.

Learn to become assertive – People with anxiety disorder usually have low self-esteem. Low self-esteem is manifested by passiveness, feeling worthless, feeling of guilt and shame, depressed mood, isolation, and difficulty in school, work, and community functions. Learning to become assertive may involve joining a group, entering into therapy sessions or simply learning to open up to others. It may take a while, but once a person learns how to assert himself, he will carry positive outlook in life which helps prevent anxiety attacks caused by “triggers”.

Awareness of the symptoms of panic attacks is as important as knowing how to prevent it. Watch out for:

• Chest pain or heart palpitation
• Feeling of loosing control or going crazy
• Irrational fear over trivial things
• Hot flashes or chills
• Trouble breathing or choking sensation
• Feeling like passing out
• Feeling unreal or detach
• Nausea or stomach cramps
• Hyperventilation
• Shaking or trembling
• Feeling and fear of dying

Although it is not advisable to diagnose yourself with panic attack, it is really not sensible to wait until your supposed “attack” is over before you do something about it. Here are the things you must know so that when you feel that you are having an attack, you know what to do:

Understand what panic attack is all about. Awareness is the most important weapon to combat panic attacks because when you feel or know that you are under an attack, it is much easier for you to counter the effects of the symptoms that go along with it. Remember this: panic attacks can happen to anyone. It can happen to stressed and depressed person as well as happy and healthy ones. It can happen without warning, without any apparent reason.

Triggers can also cause irrational and exaggerated fear and anxiety. Chemical imbalance in the body (low serotonin and low progesterone levels) can trigger an attack. And while there are so many studies that suggest some causes of panic attacks, the condition is still not fully understood.

Know its symptoms. For most many people, there is no easy telling whether or not they are experiencing a panic attack during the moment of attack since it is difficult for them to rationalize things and to differentiate what is real from the unreal. While this is the case, it is not really an excuse. Here are the symptoms of panic attacks: heartbeat or palpitation, chest pain, hyperventilation or shortness of breath, stomach churning, upset stomach, trembling and shaking, muscle tension, sweating, dizziness and light-headedness, hot or cold flashes, tingling sensation or numbness, fear of dying, going crazy or losing control and feeling detached from the surroundings. Take note that people react to triggers differently, thus symptoms may vary from person to person.

Practice deep breathing. Deep breathing during an attack is the most effective way to reduce the symptoms you are experiencing as well as divert your attention from the fearful thought. Breathe in deeply for 3 slow counts, hold your breath for 3 slow counts, and breathe out for another 3 slow counts. Repeat this process until you feel you are calm. You can also breathe into a paper bag. This reason for this is that re-breathing your carbon dioxide helps correct the blood acid level that had been disturbed by excessive breathing.

Stay positive. While it is easier said than done, staying positive during an attack will speed up your recovery. Let the situation flow while keeping in mind that it will going to pass. An attack peaks for 5 to 10 minutes and rarely extends for more than half an hour so do not think that you are going crazy (or going to die) even if it feels that you are going crazy (or going to die).

Avoid unnecessary stress. While you cannot avoid every stressful situation and it is also unhealthy to turn your back on situations that need to be addressed, avoiding unnecessary stress help reduce the chances of you experiencing an attack. Stay away from people who stress you out, from relationship that causes stress, and situations that get you tensed.

Learn to say “no” if you have other much important things to do; do not work for extended hours; do not accept additional work if you know you cannot do it properly, etc.

Whether it’s a private corner office or a shared cubicle, personalizing your own space makes sense since you spend a lot of time at your desk. Just like your clothes and body language, your workspace gives coworkers and clients a distinct impression about you.

According to experts, everything in your office sends a message, whether you want it to or not. Things on your space transmit clues about your efficiency, sociability and competence.

So what might they be thinking when they see your desk? Let’s find out!

1. A full candy fish, aspirin in the drawer, well-tended plants, pictures of children and babies: People can hang around at your workplace. An open door, candy, a comfortable guest chair and photos of people tell that you have an extroverted workspace that others will feel free to linger in.

2. Desk faces away from guests, flimsy guest chair or chair covered in files or no guest chair and minimal or no decoration: People shouldn’t hang around. Pictures of objects can make an assumption you’re more introverted and might not want people to linger.

3. Pictures and artifacts from your hobby on every surface: You’d rather be fishing, skiing, skydiving or building birdhouses. According to Barbara Pachter, author of “New Rules at Work”, “Pictures of your hobby are good conversation starters, but if you have too many of them, it makes people wonder whether you’re really daydreaming about fly-fishing.”

4. The plaque on your desk says your full name and title, and lists your advanced degrees. Multiple degrees on the wall, awards on the shelf, pictures of you and important people, magazines featuring articles about you: You demand respect. Name plaques form a strong impression and if it says just your first name, they assume you’re friendly and approachable but if it has a formal title, they will think that you want to be respected for your rank.

5. Ironic bumper stickers, toys, humorous posters and whimsical images: You don’t take the whole “work thing” too seriously.

6. No decorations, books, pictures, name plaque and files in boxes: You’ve just been hired, fired or you’d like to leave soon or you’d rather be temping.

7. Carpet stains. Half-eaten donuts atop teetering stacks of binders. Messy piles of papers on every surface: People should avoid doing business with you. Messy office can seriously damage your reputation as a conscientious person. It is hard to function in a messy office and people assume your office chaos will spill over their project and their files will be lost in your mess.

High levels of vitamin D could lower the risk of Parkinson’s disease. Low sunlight leads to a chronic lack of the nutrient. In Finland, first hypothesized that Parkinson’s may be caused by a continuously inadequate vitamin D status leading to a chronic loss of dopaminergic neurons in the brain.

According to the researchers, Vitamin D is supplied chiefly by the sun’s ultraviolet rays and a small range of foods play a role in bone health and may also be linked to cancer, heart disease and type 2 diabetes.

The role of vitamin D to Parkinson’s risk is still unexplained but said the nutrients has been shown to exert a protective effect on the brain through antioxidants activities, regulation of calcium levels, detoxification, modulation of the immune system and enhanced conduction of electricity through neurons.

First dates can be either be blissfully magical or go horribly awry depending on the guy you’re with, the places you go, and the conversation. What really matters to a guy? Find out below.

1. He likes appreciation from his efforts. Guys planned the date. He is the one who does the homework in finding the things you like and find some cool new places. So let him know that you appreciate his work on your behalf and the fact the he’s taking you out.

2. Embrace the awkwardness. Even the most successful dates have at least a few awkward moments but the good news is, feeling tongue-tied is normal and usually shows that you care about making a good impression. You don’t have to lay everything out on a table, but revealing your feelings once in a while can break the ice and calm you down. If your date is nervous, draw him out on topics he clearly cares about. By helping them find his comfort zone, you’ll help him feel great about the date.

3. No cell phone. Taking calls in front of your date sends serious signals that he’s not worth your undivided attention. Same goes for text messaging or vibrating BlackBerrys. But if it’s from work, give your guy a clue in ahead of time so he is prepare for an interruption and apologize when it does buzz.

4. Don’t ask too many personal questions. It’s okay to exchange basic information on a first date but a couple of innocent questions have a way of snowballing into an all-out-fact-finding mission which can get in the way of forming a solid connection. Try to tone down the “What do you do?” dialogue or try to get your date to ponder fun, feel-good thoughts.

5. Provide the positive reinforcement. People like people who like them back. If you are having a good time with your date, don’t be afraid to let him know how much you’re digging him.

As we age, our brains are slowing down a bit. Fortunately, there’s a lot you can do to avoid being forgetful. They could be in the form of relaxation or adding certain foods to you diet.

• Chilling Out: Our brain remembers better when we are relaxed. Take a few minutes each day to breathe deeply or meditate. Researchers believe those things are good because they are developing new connections for your brain cells.

• Focusing on the Future: According to a study, regular planning or looking forward to an upcoming events could reduced a 50% risk of Alzheimer’s disease. But your calendar doesn’t need to overflow with events, you can set a goal of having a weekly coffee date with a friend and keeping it will do. Those things can keep us motivated. A person who have a purpose in life or who are working on long-or short-term goals appear to do better. Keep your brain looking forward.

• Go For a Walk: Mildly elevated glucose levels can harm the area of the brain that helps us from memories. Physical activity can help get blood glucose down to normal levels. When we exercise, we release chemicals that are good for our brain. If we take care of our health, we take care of our brain.

• Eating Berries: Blueberries have compounds called anthocyanins. They help communication between brain cells and appear to improve memory. The darker the fruit or vegetables, the better.

• Learning Something New: Mental stimulation limits the debilitating effects of aging on memory and the mind. The best thing for our brain is when we combine learning something new with physical activity.