Below you will find some self-help tips, which will support you to overcome panic attacks. Sometimes you may feel powerless because you can’t control your panic attacks, but that is important to know that there are many things you can do to help yourself.
- Change of the lifestyle can make a big difference and help a lot! Avoid smoking, alcohol, and caffeine because they can provoke panic attacks. Pay attention if you are taking medications that contain stimulants, such as diet pills and non-drowsy cold medications.
- Do your research to find out as much possible information about panic attacks and anxiety disorders. If you know what to expect you know how to react to this situation and relieve your level of stress. You will be prepared and will know what feelings you will have during your panic attack.
- Exercise regularly, this way you will naturally relieve anxiety. Be active and try to exercise for at least 30 minutes every day. Such activities like walking, dancing, running, and swimming can be especially effective.
- Practice your breathing skills and learn how to control your breathing. Controlling your breathing is directly related to calming yourself down when you begin to feel anxious. Hyperventilation brings on many sensations that occur during a panic attack. Deep breathing can relieve the symptoms of a panic attack.
- Practice relaxation techniques. Such activities as yoga, meditation, and muscle relaxation can help a lot too! They promote relaxation and increase feelings of joy and happiness.
- Get enough sleep, because proper restful sleep is very important. Poor quality sleep can make anxiety worse that is recommended to get eight hours of restful sleep at night.
- Get support from your family and friends. Don’t be alone and one on one with your thoughts and problems, connect with people who care about you. Symptoms of anxiety can become worse when you feel isolated.
Treatment for panic attacks
Therapy is the most effective form of professional treatment for tackling panic attacks. There are several types of therapies available and even a short course of treatment can help.
- Cognitive behavioral therapy
This type of therapy focuses on the thinking patterns and behavior. It helps people to look at their fears in a more realistic light and learn which factors act as a trigger to your panic attacks.
- Exposure therapy for panic disorder
This type of therapy allows a patient to experience the physical sensations of panic in a safe and controlled environment, that way giving the opportunity to learn healthier ways of coping. Once learned that nothing bad is going to happen, the person becomes less afraid and nervous and learn to control their panic attacks.
- Exposure therapy for panic disorder with agoraphobia
This type of therapy includes exposure to the situations which produce fear and avoid them. As in exposure therapy for specific phobias, people face their fears, learn how to deal with them and control their emotions, until the panic begins to go away.
Start work on your health and stay healthy!