Panic attack self-help information When it comes to treating panic and anxiety disorders there is a lot of medical help out there through the form of medication and therapy that can help you overcome your anxiety.
But there is also a lot of panic attack self-help tools to help yourself if you want to avoid the conventional route.
1.
Educate yourself on the subject of panic.
By knowing and understanding more about panic and anxiety can help demystify this disorder and relieve your grief.
So begin to arm yourself with information on: anxiety and panic disorder, agoraphobia and the "fight or flight" response which occurs during an attack.
You'll discover that the symptoms and feelings you have when you experience an anxiety attack are normal and that you are not having a heart attack or even worse think that you are going mad.
2.
Avoid nicotine and caffeine.
Did you know that high levels of nicotine and caffeine can oftentimes initiate a panic attack in those who are prone to getting attacks? And so try and avoid or greatly reduce your dependence on coffee, soft drinks, tea and other caffeine based beverages as well as smoking.
Be careful when taking drugs and pills that contain caffeine and other stimulants such weight loss pills and steroids.
3.
Begin to control your breathing.
During a panic attack, the patient suffers many symptoms from sweaty palms, fast heartbeat, light-headedness, tightness in the chest area and hyperventilation.
The best way to counteract and relieve hyperventilation during an attack is to practice long and deep breathing.
When you master this skill of controlling your breathing- you develop a powerful self help tool - to calm yourself down as you feel anxiety coming on.
Also if you feel a panic coming on - this method can be used effectively at preventing an attack from coming on.
4.
Run through relaxation techniques.
When rehearsed regularly, relaxation techniques such as: progressive relaxation on your muscles, meditation and yoga - can build up your body's relaxation response as opposed to anxiety response involved in a panic attack.
These relaxation techniques promote not just relaxation but also increase your inner feelings of calmness and tranquility.
So practice these as frequent as you can.