Archives for March 2020

A New Threat in the Fight Against Bacterial Meningitis

Mar 31, 2020 by United Brain Association Leave a Comment

Bacterial meningitis is one of the most dangerous types of bacterial diseases. It causes inflammation of the brain or central nervous system, and can cause irreparable damage in those who survive an aggressive infection. When left untreated, bacterial meningitis has a fatality rate as high as 70%, and nearly a quarter of patients who survive the infection are left with severe, permanent neurological complications.

The most common cause of bacterial meningitis is pneumococcal bacteria, an infectious organism that can also cause respiratory infections such as pneumonia. Thanks to immunologists and medical research, vaccines exist that effectively target the most common strains of pneumococcal bacteria. Unfortunately, a new study suggests that those existing vaccines may be potentially ineffective against a different type of pneumococcal bacteria; one that seems to be causing cases of meningitis in an unexpected way.

The study, which was published in The Pediatric Infectious Disease Journal, noted that the use of vaccines has resulted in a greatly decreased rate of pneumonia and bacterial blood infections. However, the rate of bacterial meningitis has not seen a similar decrease and may have, in fact, increased during the same time frame. The study’s authors believe the problem stems from new vaccine-resistant strains of bacteria that have evolved since vaccines have been in broad use.

Hiding from Vaccines – The Bacterial Meningitis Vaccine Challenges

Pneumococcal conjugate vaccines (PCVs) target strains of streptococcus pneumoniae bacteria that are covered by a protective capsule that prevents the body’s immune system from effectively fighting the bacteria in the bloodstream. New strains of bacteria, however, are covered by a different type of capsule that current vaccines can’t penetrate.

“Widespread use of vaccines resulted in the emergence of a broad diversity of replacement non-PCV type strains,” said Reshmi Mukerji, MPH, and David E. Briles, PhD, of University of Alabama at Birmingham.

The new bacteria also seem to be causing meningitis infections in an unexpected way. Unlike the PCV strains, which tend to travel to the brain via the bloodstream, the new non-PCV bacteria don’t often cause blood infections, possibly because their capsules are not effective in resisting the blood’s immune system.

Instead, the study’s authors believe that the non-PCV bacteria build colonies in the nose, throat, or ears and then migrate directly to the brain from those locations.

A New Strategy

To fight these new strains of bacteria, the study’s authors say new vaccines will have to be developed. The strategy used by current vaccines likely won’t work for new strains of the bacteria due to the new strains having nearly 100 different types of capsules, making it virtually impossible for a single vaccine to target all of them.

The best possible alternative will most likely be a vaccine that is broadly effective against all types of pneumococcal bacteria, regardless of their capsule type. This may be achieved, the authors think, by targeting proteins involved in the processes of capsule formation or colonization. “Because virtually all cases of pneumococcal meningitis lead to either permanent neurologic sequelae [complications] or death, it would be well worth the effort to develop a new vaccine capable of preventing pneumococcal meningitis regardless of capsular type,” the authors say. “Such a vaccine would need to protect against colonization with most, if not all, pneumococci.”

Pursuing a new approach to vaccine development would require a major shift in research, but it might be the only way to finally stop this deadly disease.

Would you like to help advancements in science research and the development of treatments and cures for brain disease and disorders? Your donations can help us find the answers through the United Brain Association. We seek out the most promising research projects aimed at finding cures for brain disorders around the world. For news on current and upcoming research projects, events, and immediate access to new blogs and other announcements, join our e-newsletter here. Together, we can find a cure!

Opioid Treatment Is Unavailable in the Places That Need It Most

Mar 26, 2020 by United Brain Association Leave a Comment

A recent study conducted by the U.S. Department of Health and Human Services Office of Inspector General finds that a potentially effective treatment for opioid use disorder is not widely available in the communities most affected by the problem. The use of buprenorphine, a drug used to manage the symptoms of opioid withdrawal, has been hampered by regulations and controversy. As a result, more than half of the US counties with the highest rates of opioid addiction don’t have any access to the treatment at all.

Buprenorphine is a partial opioid agonist, meaning that it binds to the same opioid receptors in the body that commonly abused opioids such as heroin do. Because of the similarity, buprenorphine calms the withdrawal symptoms experienced by patients attempting to recover from the abuse of other opioids. It also reduces cravings for abused drugs.

Buprenorphine, however, doesn’t produce the same feelings of euphoria that other opioids do, so it’s less likely that patients will abuse it. Withdrawal from buprenorphine itself is also relatively mild compared to other opioids.

A significant advantage of buprenorphine as a treatment for opioid use disorder is that it can be prescribed and administered in a doctor’s office. Other treatments such as methadone are only available in drug treatment centers. The hope is that patients will be more likely to seek treatment if they can do so through their primary care providers, rather than having to enter into a drug treatment program.

The Opioid Tragedy, Part 2: “It’s Not a Death Sentence

Regulatory Hurdles

Despite the treatment’s promise, access to buprenorphine remains limited. In order to be allowed to prescribe buprenorphine for opioid use disorder, doctors must complete an 8-hour online training course and obtain a waiver from the federal government. The Inspector General’s report found that there are no waivered doctors in 40% of all counties nationwide. Even worse, 56% of the counties that the Inspector General has identified as most in need of treatment services had no waivered providers.

The report also points out that the problem is deeper than it may seem at first glance. Even in counties that are served by waivered providers, those providers aren’t prescribing buprenorphine to the allowed number of patients.

Controversy and Disagreements

If buprenorphine works, why are doctors reluctant to prescribe it? The reasons are complex, and they involve both the business of being a healthcare provider and broader concerns about the nature of the treatment itself.

Many doctors are wary of the workload associated with treating opioid use disorder. Especially in communities that are heavily impacted by opioid abuse, being the only doctor authorized to prescribe buprenorphine could translate into an unwanted influx of patients. A survey published in the Journal of Substance Abuse Treatment found that 36% of waivered doctors said they didn’t have time to treat more patients, and 55% said that they had no interest in prescribing more buprenorphine. Among doctors who did not have a waiver, 30% said they were worried that becoming waivered would bring too many requests for buprenorphine to their practices.

A quarter of the doctors in the survey also said they were concerned that the buprenorphine they prescribed would end up in the illegal market on the street. Although there is an illicit market for buprenorphine, proponents of the treatment argue that illegal users are using the drug not to get high, but to self-treat their own withdrawal because they have no other way to get access to buprenorphine.

The situation highlights another obstacle in the way of buprenorphine treatment. The most popular approach to opioid abuse treatment follows an abstinence-only model, in which only complete abstinence from all substances is considered acceptable. Using one drug, buprenorphine, to treat addiction to another drug is completely contradictory to this model.

Proponents of buprenorphine argue that the effectiveness of abstinence-only treatment has not been scientifically proven and that medication-based treatments like buprenorphine appear to be much more effective. The disagreement likely underlies much of the reluctance to promote the widespread use of buprenorphine.

The report from the Inspector General came down unambiguously on the side of the buprenorphine boosters. The report recommended that the Substance Abuse and Mental Health Services Administration use its resources to encourage doctors in vulnerable communities to obtain waivers and to encourage waivers in those communities doctors to step up their use of the treatment.

Sources

US Department of Health and Human Services Office of Inspector General, Geographic Disparities Affect Access to Buprenorphine Services for Opioid Use Disorder

Medpage Today, Why Do So Few Docs Have Buprenorphine Waivers?

Journal of Substance Abuse Treament, Why aren’t physicians prescribing more buprenorphine?

The National Alliance of Advocates for Buprenorphine Treatment, What exactly is Buprenorphine?

How to Cope with the COVID-19 Chaos If You Suffer From An Anxiety Disorder

Mar 19, 2020 by United Brain Association Leave a Comment

Whether it’s the hordes of people stockpiling supplies at the grocery store or the constant stream of updates on our TVs or social media, it’s nearly impossible to escape the hysteria of the coronavirus disease (COVID-19).

While our government continues to get a handle on the pandemic and daily life has been dramatically disrupted for nearly all Americans, it’s no wonder that the general public is experiencing an increased level of stress.

For the nearly 40 million American adults – about 18% of the population – who suffer from anxiety disorders such as Obsessive-Compulsive Disorder (OCD) and Panic Disorder, COVID-19 can create yet another mental health threat. All the questions and unknowns surrounding this worldwide epidemic can lead to excessive worry, irrational behavior, and a deep sense of dread.

You might think…

Did I wash my hands long enough?
Should I stay at home?
Will I get infected?
Is this crowd of people carrying the virus?
Are my children safe?
Will I be able to financially support myself if I can’t go into work?

The uncertainties and paranoia surrounding the coronavirus can mount and be crippling for those that suffer from an anxiety disorder.

“We are seeing increasing levels of anxiety [in the U.S.] over a relatively short period of time,” said Vaile Wright, director of clinical research and quality at the American Psychological Association. “What we know from psychological science is, it’s the uncertainty that drives anxiety.”

“This is definitely a trigger for a lot of patients,” states Krystal Lewis, a clinical psychologist at the National Institute of Mental Health, who treats children as well as adults. “For anyone who might have OCD or specific concerns about getting sick, once you start seeing those signs pop up even more, and the Purell is everywhere, it can be really tough.”

Says author and writer, Lux Alptraum, “As someone who lives with OCD, I’m used to having my anxious thoughts take over — and, thanks to the work I’ve done in therapy, I’m usually pretty good at flagging thoughts as anxiety and OCD rather than a legitimate concern. But as the coronavirus outbreak has put the world on high alert, many of the thoughts I’d ordinarily dismiss as a product of my anxiety have started to seem like rational worry, and I find it harder to push back.”

Finding Calm Within the Coronavirus Storm

In addition to adopting common-sense prevention measures such as diligent handwashing and social distancing, it is also important for those suffering from anxiety disorders to pay close attention to their own mental and psychological well-being.

Here are a few tips to support you or a loved one who may have an anxiety disorder during this uncertain and unsettling time:

Monitor your news intake.
It’s great to be informed but try and limit your fact-finding, as excessive news watching can cause increased worry and panic. The World Health Organization suggests, “Avoid watching, reading or listening to news that causes you to feel anxious or distressed; seek information mainly to take practical steps to prepare your plans and protect yourself and loved ones.”

Seek updates and information at specific times during the day (i.e. morning, midday and dinnertime), and allow yourself just enough time to get the latest news.

“We have to regulate and make choices about what we are exposing ourselves to,” says therapist Jenn Brandel, noting that managing anxiety around outbreaks requires us to focus on facts rather than emotions.
Maintain structure and your normal routine.
While the world around you may be uncertain, those suffering from anxiety disorders should keep order in their lives where possible.

Dr. Matthew W. Specht, Ph.D., a nationally-recognized clinical psychologist says, “People tend to underestimate the benefits of structure on mental health. Response to COVID-19 will have a significant impact on one’s routine and will increase stress and anxiety. We must look for ways to structure ourselves in the absence of external structure.”

Ideas include getting showered and dressed as usual even if working from home and sticking to daily routines such as exercise and household chores.

“Despite all the outside challenges and complexities, the key here is to get into your routine and stick with it,” continued Dr. Specht.
Focus on your well-being.
Particularly during times of stress, it’s imperative to pay close attention to your emotions and needs. Be mindful of your overall health and wellness. Be consistent with a fitness and exercise regiment, get a good night’s sleep, and eat a healthy, balanced diet. Even if you’re stuck at home, you can still maintain an active lifestyle. From Bootcamp to Yoga, YouTube is a great resource for at-home workouts to keep you moving. Staying active and healthy will do wonders for your body, mind, and soul during this uncertain time.

The WHO suggests, “Take care of your basic needs and employ helpful coping strategies – ensure rest and respite during work or between shifts, eat sufficient and healthy food, engage in physical activity, and stay in contact with family and friends. Avoid using unhelpful coping strategies such as tobacco, alcohol or other drugs. In the long term, these can worsen your mental and physical well being.”
Maintain social ties despite “social distancing.”
Continue to rely on your close family and friends for support and comfort. When you’re feeling overwhelmed, remind yourself that you are not alone.

According to the WHO, “Stay connected and maintain your social networks. Even in situations of isolation, try as much as possible to keep your personal daily routines. If health authorities have recommended limiting your physical social contact to contain the outbreak, you can stay connected via email, social media, video conference, and telephone.”

While social distancing is suggested, modern technology makes it easy to stay connected via video or group chats and phone calls. You can also ask your therapist if he/she is available for sessions remotely.
Set a basic safety routine and stick to it.
Diligent hand-washing as an essential way to combat coronavirus could potentially be a nightmare for someone with OCD. Experts suggest washing your hands for 20 seconds at a time as often as needed, but anything more far more than 20 seconds at a time, is moving out of disease prevention and into compulsion territory. In fact, too much hand-washing is not helpful and could lead to infection if your skin becomes raw.

Bioethicist Kelly Hills says, “If you are washing your hands so much that they are raw or chafed, you are washing your hands too much,” says Hills. She points out that washing your hands is not about preventing infection to seep in through your skin, it’s about removing pathogens before they can be passed onto points of entry like your eyes, nose, and mouth.
Honor your feelings and fears.
Acknowledge the discomfort and feelings of stress that COVID-19 may have brought to your daily life. Once you’ve recognized these emotions and understand that the root cause surrounds the hysteria and unknowns posed by this disease, then start taking action toward alleviating your fears.

Tap into coping strategies and techniques you have used in the past to manage times of stress, as they can benefit you now. While the scenarios may differ, your trusted tools are the same.

“Your emotions, including anxiety, are there for a reason,” Wright said. “They communicate things to ourselves and motivate us to action.”
Find the positives.
Global pandemic or not, it’s important to embrace a positive outlook. Take the time to connect with nature. Recharge your batteries. Support your neighbors and community however you can. In finding the silver lining and a more upbeat perspective, you will find the calm in what feels like chaos.

Says Dr. Specht, “Find and focus on the positives – time to connect/reconnect with immediate family. Time to reflect and truly appreciate the little things that we so often miss in our typically very hectic lives. True adversity brings out our humanity and reminds us that we are all in this together, and we are in fact, one world, and we are connected. As John Lennon said, ‘All we need is love, love…love is all we need.”

We Are With You!

We are living in undeniably unsettling times, and we at The American Brain Society understand the added stress COVID-19 has likely brought to your life. Whether or not you or a loved one are struggling with anxiety disorders, know that you are not alone.

We share your worry.

We see your concern.

We understand your uncertainty.

With patience, time, and through supporting one another, we will all get through this!

If you need additional support we encourage you to reach out to the National Alliance on Mental Health (NAMI) Helpline at 1-800-950-NAMI or visit https://www.nami.org/ for local resources.

SOURCES
World Health Organization
VOX
Washington Post
Stat News
NAMI
Time

Do You Think You Have a Child With Dyslexia? What to do Next

Mar 12, 2020 by United Brain Association Leave a Comment

Emma, a 42-year old mother living in the Bay Area of California, suspected that her 2nd-grade son might have dyslexia. While most of his peers were fluently reading in 1st grade, she noticed that her son constantly had trouble reading, writing, and overall processing stories and solving problems. Come to think of it, she suspected this as early as preschool when he struggled with recognizing rhymes and had difficulty remembering or naming letters, numbers, and colors. Having a child with dyslexia can be a daunting struggle to overcome.

She knew something didn’t feel right but was overwhelmed about what to do next. Parenting was challenging enough on its own, and the prospect of her son suffering from dyslexia or another learning disorder felt devastating.

The Prevalence of Dyslexia

Emma’s son’s Brain Story is quite common, as dyslexia affects an estimated 15-20% of the entire US population. Nearly 70% to 80% of reading-based learning disorders are thought to be caused by dyslexia.

People with dyslexia are not less intelligent. Dyslexia affects the language centers of the brain, resulting in difficulties with processing language, reading, and writing. Dyslexia can also cause problems with grammar, reading comprehension, and verbal expression. Additionally, about a third of children diagnosed with dyslexia also struggle with some form of attention-deficit/hyperactivity disorder.

Having a Child with Dyslexia – Go With Your Gut

You know your child best. If you suspect your child may have dyslexia, here are some helpful tips and actionable next steps you can take to find out the root of the problem and get him/her the appropriate help:

1. Educate yourself, and your child, too.

If you’ve suspected your child may be dyslexic, you’ve probably started doing research about warning signs, treatments, and outcomes. If not, start by learning as much as you can about dyslexia and other potential learning disabilities. Education is power, and once you are informed, you’ll have a clearer understanding of the next steps, how best you can support your child, and what resources are available.

You will likely have a lot of questions about dyslexia in kids. Conduct thorough online research, talk to experts and seek the advice of other parents who have a child with dyslexia. The more knowledgeable you are, the easier it will be to ease your child’s fears and guide them throughout this process.

Keeping your child informed about their disorder is imperative to their growth, too. Knowing that their disorder is manageable, and that their education and social struggles aren’t their fault, can make a world of difference when it comes to moving forward and getting on top of their diagnosis.

2. Early intervention.

If you suspect dyslexia, it’s never too early to act! This disorder will not correct itself, and the kindergartner who can’t quite learn her letters becomes the first grader who has trouble matching sounds to letters. Come fifth grade, this same student has consistently managed to get by with subpar reading, writing, and language skills.

This cycle will continue on unless someone intervenes. Early intervention can and will change the trajectory of your child’s life and relationship with learning, and open doors to services and help that can make a huge difference later on.

Dr. Sally Shaywitz, Professor in Learning Development at Yale University and Co-Founder and Co-Director of the Yale Center for Dyslexia & Creativity states, “The human brain is resilient, but there is no question that early intervention and treatment bring about more positive change at a faster pace than an intervention provided to an older child. The sooner a diagnosis is made, the quicker your child can get help, and the more likely you are to prevent secondary blows to her self-esteem.”

Some signs of dyslexia are evident in preschool-age children; however; screening for dyslexia can be conducted as early and reliably by kindergarten or first grade. Experts recommend waiting until children are around six years old when they have received formal reading instruction.

According to the Mayo Clinic, children with dyslexia who get extra help in kindergarten or first grade often improve their reading skills enough to succeed in grade school and high school, while those who wait until later grades may lag behind academically and never be able to catch up.

Bottom line, trust your intuition and act now.

3. Work closely with your child’s school.

If you suspect that your child may have dyslexia, there’s a chance his/her teacher suspects so as well. If the teacher has yet to communicate any concerns to you, set up a meeting right away and talk about having your child evaluated by the school. In the United States, schools have a legal obligation to create an action plan to help children diagnosed with dyslexia and other learning problems.

Depending on the situation, some parents opt to have their children evaluated privately, but typically once the child is tested, either by the school or privately, your child’s support team will develop a plan called an Individualized Education Plan (IEP). This is a structured, written plan that outlines your child’s needs and how the school will help him or her succeed. Included in the IEP may be accommodations such as getting extra time on tests, or the chance to take tests outside the classroom in a quieter space.

Learn how that process works, and what your role is, and stay in close communication with your child’s teachers to ensure their needs are being met.

4. Be your child’s biggest advocate.

There’s a chance you may need to push to get the services your child needs. You are your child’s best advocate, fully aware of their strengths and challenges, so don’t stop pushing for accommodations and resources that will help your child succeed. This includes being informed, asking questions, keeping organized, tapping into all resources available, and knowing your child’s rights.

Here is a video from Understood.org about advocating for your child with a learning disability:

5. Keep learning fun.

With a lot of practice, routine, and creativity, learning can still be enjoyable.

Dr. Cruger, director of the Learning and Development Center at the Child Mind Institute, says that an important part of supporting kids with dyslexia is finding ways to decrease their discomfort about reading and to make learning to read enjoyable, not humiliating. That means minimizing the amount of criticism and making reading time about encouragement and fun.

Here are a few tips to keep your child engaged with reading:

Listen to audiobooks and have your child read along with them
Have your child read both quietly and out loud to you
Read out loud to your child
Re-read his/her favorite books
Talk about the stories you read together and ask questions like, “What do you think happens next?”
In addition to traditional school books, branch out into graphic novels and comic books too
Makeup songs, poems, and even dances to help remember things.
Play word games
If your child is younger, use nursery rhymes and play silly rhyming games
Designate “Family Reading Time” each day where each member of the family reads something enjoyable — this sets a good example, supports your child and shows that reading is important to you too

You can also talk to your child’s learning team about other ways you can create and embrace fun learning strategies at home.

6. Be patient and supportive.

Most children with dyslexia will likely endure trials and tribulations at school that may affect their self-esteem. If your child is struggling, he/she will look to you for strength, comfort, love, and the confirmation that no matter what, they can rely on unconditional support from their parents.

Your child will feed off your energy, so it’s highly advantageous to model feelings of positivity and encouragement despite their dyslexia. Celebrate the small victories, focus on our child’s strengths, and constantly remind them that dyslexia is not their fault, is nothing to be ashamed of, and that you will work through any challenges together.

As the constant support system in your child’s life, remember that you set the tone, and it’s your responsibility to embrace a positive attitude.

7. Focus on the bright side.

Here is a video of Damon John, entrepreneur, and star of the reality show, Shark Tank talking about the positives of dyslexia:

This video from Understood.org speaks to a successful businessman’s journey with dyslexia.

John’s Brain Story is not uncommon. Did you know that one in three American entrepreneurs have dyslexia? Included on this list are renowned entrepreneurs like Thomas Edison, Henry Ford, Steve Jobs, and Charles Schwab!

While it’s natural to focus on the challenges, it’s important to think about some positive attributes that frequently accompany a dyslexia diagnosis:

Creativity: Dyslexics can be extremely creative individuals who excel in music and the arts. Some of the world’s most talented and creative actors, like Johnny Depp, Keira Knightley, and Orlando Bloom are dyslexic
Thinking outside of the box and seeing the bigger picture: Those with dyslexia are well known for having sudden leaps of insight that solve problems with an unorthodox approach
Improved pattern recognition
Thinking in pictures rather than words
Sharper peripheral vision: Although it can be hard to focus in on individual words, dyslexia seems to make it easier to see outer edges

8. Seek support from other parents and caregivers.

While each child and family is unique, there is tremendous value in knowing that other people are going through a similar situation, and there are other families with a child with dyslexia. Seek out local or online support groups.

Perhaps the greatest advice and support you’ll ever receive is from people who have been in your situation before. Reach out to other parents and caregivers of kids with dyslexia to talk about your concerns, challenges, and achievements. They will certainly be able to understand and sympathize in a way that other friends and family may not.

9. Find other ways for your child to shine.

If your child is struggling at school, experts say it’s particularly important to provide opportunities for he/her to excel in other areas. Dyslexia in kids may mean trouble with reading and learning, but your child can find pride and build self-esteem in other ways! Whether it’s sports, music, art, or any other hobby or activity that makes your child feel good, encourage and foster it!

The importance is to provide a platform where your child can develop confidence, celebrate victories, and not feel like it’s a struggle to keep up. Put simply, allow your child’s strengths, not their struggles, to define them.

Moving Forward – Dyslexia in Kids isn’t the End of the Road

Learn about Travis Harker’s Brain Story with Understood.org. Now a family doctor, Travis overcame his battles with dyslexia and here, he speaks about his lifelong journey with the disorder.

Kudos to you for having the awareness that your child is struggling and may, in fact, suffer from dyslexia. It is with your commitment, support, and love that you can take the next steps to determine how your child’s needs can be met.
We at the United Brain Association salute and support you! If you’d like to receive updates on ongoing and upcoming research projects, events, blogs, and other news, please sign up for our newsletter, here. We seek out the most promising research projects aimed at finding the cure and better treatments for brain disorders, worldwide. With your help, we can find a cure.

Five Tips For Coping With Your Panic Attacks

Mar 10, 2020 by United Brain Association Leave a Comment

“For me, panic attacks often begin with a rush of heat and flushed face, intense fear, increased heart rate, and crying without significant triggers. For a long time, I wondered whether I could call what I experienced a panic attack, and struggled to “claim” my right to care and concern, assuming I was just being dramatic,” says Caroline Catlin, an artist, activist, and mental health worker, who frequently suffers from panic attacks.

Each individual experiences panic attacks differently; they are typically characterized by periods of extreme fear that cause physical symptoms such as a racing heart rate, sweating, or trembling. Sufferers may experience shortness of breath, headache, chest pain dizziness, and headaches. They may also be accompanied by feelings of imminent threat, harm, and sometimes even death, when in fact there may be no actual danger or cause for the panic.

Panic attacks often come on suddenly, heighten quickly, and tend to vary in intensity and duration.

Here is a video about what a panic attack can feel like:

Recurrent Panic Attacks

Whether it’s a factor such as genetic predisposition, major stress from a life event, or sensitive temperament, individuals that experience frequent and recurring panic attacks over a period of time, to the point that they interfere with daily functioning, are said to suffer from panic disorder.

Related to several other anxiety disorders like generalized anxiety, social anxiety or phobia disorder, panic disorder can be managed or possibly eliminated entirely with the proper treatment that usually involves psychotherapy, medications, or both.

Nearly 5% of all American adults will experience symptoms of panic disorder at some time during their lives. If you can relate, here are five tips to help you cope.

1. Recognize that you’re having a panic attack.

Understanding your symptoms and knowing what a panic attack feels like will allow you to recognize that what you’re feeling is temporary and will pass.

Experts say that the healthiest thing you can do is to acknowledge the panic attack coming on, and remind yourself that what you’re feeling is real anxiety. You can even practice a trusted, go-to response such as “I am ok” or “This is temporary,” if you feel a panic attack coming on.

2. Take deep, controlled breaths.

Hyperventilating is a common symptom of panic attacks so controlling your breath can help improve the situation.

“Your breathing plays an important role in managing the symptoms of panic disorder. Although you may not be conscious of your breathing process, it is likely that your breathing becomes accelerated when you are feeling nervous or afraid,” says licensed professional counselor, Katharina Star, PhD. She suggests taking fuller breaths, which will allow you to feel more calm and in control.

Try breathing in through your nose for a count of four, holding for one second, and then gently and slowly breathing out your mouth for a count of four.

3. Close your eyes.

Some people that experience panic attacks may get triggered by overwhelming environments such as a city street, busy shopping mall or a crowded bus. If you find yourself in a place with a lot of stimuli, close your eyes during your panic attack.

Literally shutting out the world around you will make it easier to focus on your breath and calm yourself down.

4. Shift your focus elsewhere.

What soothes each person varies, but it’s important to find something that will calm your mind.

Panic attacks may cause feelings of detachment from reality, so some find it helpful to engage in physical sensations that round themselves firmly in the present. This could mean feeling he softness of your clothing or running your fingers through your hair.

Others like to focus on one particular object in their sight during a panic attack, taking note of every nook, cranny, and detail as possible. This laser focused attention on something else can provide a valuable distraction from the panic attack.

It can also be helpful to imagine your happy place and picture yourself there. Whether it’s a sunny beach in the Caribbean, skiing in Colorado, or simply napping in your backyard hammock, see and think about every little detail. What do you see? What do you smell? Focus on each and every element, but remember that the place you’ve selected should be calm and relaxing.

5. Get moving.

Once you’ve gotten control of your breath and you’re starting to feel better, engage in light exercise. Endorphins will keep the blood pumping in exactly the right away, and will help boost your mind and spirit.

Because your body has been stressed, movement should be gentle like walking or swimming. The key is to engage in some sort of activity to get your blood flowing.

Watch this video for other ways you can calm yourself down during a panic attack:

Proactivity Can Help Reduce Panic Attacks

Though you may not be able to avoid panic attacks entirely, here are a few things you can do to try and reduce their reoccurrence:

Seek the advice of professionals.
Especially if you suffer from frequent panic attacks, it’s important to get help from trained medical and mental health professionals who can guide you with treatment options and strategies.

Thankfully, panic disorder is highly treatable, but best handled under the advice of experts. Once you’ve been given a treatment plan, stick with it to prevent future occurrences or relapses.

Be mindful of your coffee and liquor intake…and don’t smoke!
Caffeine can trigger nervousness, shakiness, and can lead to tiredness if you’re kept awake, while nicotine and alcohol can cause the jitters when processed.

Separately or together, all three can exacerbate panic attacks so it’s best to limit or even avoid them all together.

Make exercise a priority.
We all know about the physical benefits of working out, but frequent movement can also reduce stress, a big trigger for panic attacks. Whether it’s a walk, yoga class or hike, try and do something active each day.

Says Dr. Kristie Leong, a family physician with a strong interest in nutrition and fitness, “Exercising, especially intense exercise causes lactic acid to be produced by the hard-working muscles. Experts believe this constant exposure to lactic acid through exercise trains the body to deal more efficiently with lactic acid – so less accumulates in the brain and triggers panic.”

Practice your breathing techniques.
Regulating your breathing during a panic attack is not always easy, so Dr. Star suggests practicing your technique so that it becomes natural.

She states, “To get the most out of deep breathing, it is important that you practice regularly and at times when you are not feeling excessively anxious. If practiced often, you will also be able to use this technique when intense anxiety or panic attacks occur.”

Slow down.
Equally as important to staying active and exercising, is also finding ways to calm your mind. This means slowing down. Do so by incorporating relaxation and mindfulness techniques into your routine.

Try a few minutes of mindful meditation each day or practices like yoga and tai chi, which calm both the mind and body. Research has shown that activities geared at relaxation and stress reduction have proven effective at decreasing the severity of panic disorders.

Remember that panic attacks are temporary, treatable, and the best thing you can do is to stay proactive and mindful about what calms you down should one strike. Be patient and gentle with yourself, and know that there are things you can do to cope with this disorder.

If you or a loved one suffer from panic attacks, and are looking for support or resources, please call the Panic Disorder Information Hotline at 1-800-64-PANIC (72642).

Click here to learn more about what The American Brain Society is doing by way of research around panic disorder and other neurological diseases.

SOURCES
Healthline.com
Webmd
Very Well Mind
Health Guide Info