Did you know that there are several self help methods that people who experience extreme anxiety and panic attacks can turn to on a regular basis, and medication and counseling are among the proven methods for treating panic disorder and managing panic attacks? To reduce the anxiety that triggers the attack and make it easier to lead a normal and healthy lifestyle, learning about different self help options for panic attacks can help. To effectively manage panic attacks, here are some of the best self-help options.
1. Natural stress relieving activities. Lowering stress levels with activities such as regular exercise, massage or simply walking it out can help to keep the symptoms under control because stress can trigger or aggravate panic disorder. It can be easier to cope with stress on a daily basis if you schedule in regular stress relieving sessions.
2. Breathing techniques. When a person is experiencing a panic attack and suffering from overwhelming anxiety, they have difficulty breathing properly. When fear and tension heightens, breathing becomes short and shallow, making the person feel confused and change blood pressure levels. Taking deep breaths and focusing on your breathing will relieve any tightness in the chest area and help increase the flow of oxygen to the brain.
3. Know the signs and symptoms. Sweating, heart palpitations, extreme nervousness and difficulty concentrating are some of the signature signs and symptoms of panic attacks. It is easier to manage anxiety if you can identify these as part of your panic disorder. Instead of treating it as an unexpected event in your day, you can tell yourself that it is a sign and deal with it accordingly.
4. Muscle relaxation techniques. One way to perform a muscle relaxation exercise is by clenching your fists and then opening it suddenly to release tension. This and other similar actions will gives you back your sense of control. So that you can lower your stress level naturally and even prevent the panic attack, practice tightening and releasing muscles throughout the body.
5. Talk someone you trust. You may be able to call them at a moment’s notice for help and support when you feel the attack coming on if you are working with a mental health counselor to help manage your anxiety. There are many people who do not have a counselor and will find that confiding in someone you trust can help. To lower your anxiety and reduce the risk of a panic attack, talking it out over the phone or go to see the person.
6. Have a good diet. Make sure you are not eating trigger foods that can upset the balance of your nervous system balance. Did you know that consuming certain types of foods can help to calm you down naturally? To create a healthy eating plan which is centered on wholesome foods which won’t cause excessive anxiety, ask the help of a nutritionist or dietician.
You can use any of these methods to keep your life in balance. There are several self-help options available for managing panic attacks. To help lower your risk of a having panic attack and start enjoying your life again, try these different techniques.
Millions of people suffer from panic disorders that can occur when in public or just traveling away from home. Now there is a drug free anxiety treatment that can help you to overcome the unsettling thoughts that may lead to panic attacks.