Self Help for Panic Attacks

If you’re experiencing the debilitating effects of panic attacks, it may help to know that you’re not alone. Approximately three million people experience panic attacks at some point in their life and over six million have been diagnosed with panic disorder (the persistent occurrence of severe panic attacks).
But, the good news is that there are an abundance of self-help techniques that can help with panic attacks. First of all, know that the fear of having a panic attack can actually be a trigger in causing them. Changing the way you think about the disorder can go a long way toward preventing them. Stop fearing them and they cease to control your life. Instead of worrying about when and where the next one might occur, realize that like a sudden rainstorm or a cloud that obscures the sun, a panic attack is just a passing phenomenon. Think of them as an annoying acquaintance, instead of a threatening monster.
Another ally in your quest to eliminate panic attacks is your breath. When you feel the anxiety creeping up on you that precedes a panic attack, begin to inhale and exhale deeply, focusing on your breath instead of thoughts that trigger stress. Studies have shown that deep breathing has a profound effect on bodily functions, relieving stress in a variety of ways.
Exercise is another tool in vanquishing panic attacks. Nothing relieves stress, elevates mood and triggers beneficial hormones better than a jog around the park, a hike in the woods, or a workout at the gym. Exercise isn’t just about physical fitness, it’s about mental fitness as well and the more mentally fit you are, the better you can control your panic attacks.
Meditation and yoga are great stress relievers that can help in stopping panic attacks. Sitting in meditation for 20 to 45 minutes a day can have profound relaxation effects, plus you become more in tune with things that can trigger a panic attack, like negative self-talk and obsessive thoughts. Yoga will encourage you to breathe deeply, stretch tight muscles and notice physical sensations that precede panic attacks, like rapid breathing, sweaty palms and abdominal tightness. When you can catch the first signs of a panic attack and work with them, you have a better chance of staving off an episode.
Having a healthy diet that’s rich in whole grains, fruits, vegetables and fish can help your nervous system stay in good shape. Eliminate caffeine and sugary, processed foods that make you jittery and nervous.
Talk to trusted friends and co-workers about your panic attacks. Ask if they can help with a little hand holding, a kind word, or a shoulder to lean on if one occurs. It’s surprising just how much the warmth of another human can help to abate the fear.
Finally, practice self-forgiveness and don’t guilt trip yourself when you have a panic attack, even though you’re trying every technique available to make them stop. Feeling bad about yourself only increases stress and triggers more panic.
If none of these self-help techniques work for you, try other methods. Acupuncture, massage, therapy and medication are other great allies in the quest to vanquish panic attacks. Don’t be afraid to use them.