5 Simple Steps to Control Your Panic Attacks

If you’re like the many anxiety sufferers around the world then you’re probably searching for a solution to stop anxiety attacks. When you are having a panic attack it can be uncomfortable, unpleasant, and unhealthy.

With this in mind most people are searching for a quick release which often involve medications. For some people use of medications is a good way to help with anxiety.

Now did you know that there are natural and equally effective ways of dealing with your excessive emotion without the use of drugs which could potentially cause negative side effects.

We are going to cover natural remedies to help you deal with your panic attacks easier and without the threat of negative side effects. We do the following list techniques and use as many as you need to help you cope with the symptoms better.

Exercise – Exercise not only improves the health of your body but also your mind and overall well being. A simple 30 minute workout 3 to 5 times a week is enough to achieve anxiety relief. If you are looking to achieve maximum benefits increase your workout to at least one hour of exercise each day with some sort of aerobic workout.

Sleep – sleep is an important part of being healthy getting a lease eight hours of sleep a day is a proven and effective technique to battle stress as well as anxiety attacks.

Healthy Diet – as with exercise diet plays an important role in overall health. Eating a well-balanced diet maintains the normal chemistry and hormones of the body this also helps build immunity and fight off common illnesses that may increase the risk of panic attacks.

Reduce Stress – When at all possible keep stress to a minimum by avoiding unnecessary stressors. Although some stressful situations may not be avoided some situations and people cause unnecessary stress that they can result in anxiety attacks. If there are people that stress you out you may want to avoid those people.

Relaxation Techniques –- Yoga, meditation, Taiji, progressive muscle relaxation, visualization and breathing exercises can reduce anxiety and promote the feeling of relaxation and emotional well-being.

Keep a positive outlook – While it is very difficult to maintain a good attitude when experiencing an anxiety attack, it is very crucial to be more conscious and help stay in control over the situation to effectively battle your condition. Do not think “Oh no, not again!” or “I’m screwed” when an episode hits you. Think that it will be over soon and control your emotions so that your anxiety will now get worse.

A person with anxiety disorder usually goes under medication, therapy or both. Prescription drugs for anxiety are usually antidepressants and benzodiazepines. However, they provide short-term relief and thus, other therapy is often recommended.

Therapies given are cognitive-behavioral therapy and exposure therapy. They are both effective (especially when combined with medication) to treat anxiety disorders. Cognitive-behavioral therapy helps patients to replace negative thoughts with positive ones.

Exposure therapy, on the other hand, helps treat anxiety attacks by subjecting the patients to control fear in a safe and controlled environment. Through repeated exposure, patients gain greater self control and more confidence in facing fearful situation.

Anxiety can feel overwhelming. It can feel like chains around your feet, weighing you down. Don’t try to do too much at once, but take small steps on your way toward control your panic attacks.

Helpful Tips:

1. Don’t feel afraid. Remember one thing: Fear increases fear. If you are afraid of panic then it will create more panic and you will face more trouble. So let it go through your body.

2. Breathing is the key. Inhale through your nose and exhale a long breath through your mouth. This keeps you calm.

3. If you feel panic, then don’t react. Let it through. It will come to an end. Panic attacks are like a roller coaster. It will come to end.

4. Panic attacks are like a circle, talk to some one when you feel one come on it some times helps.

5. If you let it flow through you, then you will lose your fear of panic. When that happens, you become less scared of panic attacks and more relaxed when you have a panic attack.

6. Don’t resist panic attacks. Accept them and let them flow through you. It will come to an end.

7. Medication is an option: consult your doctor for specialist advice.

8. Find an easy/repetitive activity to help you distract from the panic attack. Shuffling cards, playing a casual game, or pacing can help ease the stress. One final thing, don’t be afraid to ask your doctor about medication options. It’s not for everyone, but can be a useful weapon when combating severe, chronic panic. 1