Self Help for Panic Attacks
Panic attacks are horrible, you know if you’ve ever had one, how scary they can be. From out of nowhere your heart begins to pound, you start shaking, and sweating and then you feel out of breath. You cannot talk and you fear that you are having a heart attack. With or without professional help, there are things you can do to help yourself overcome panic attacks.
It’s All in Your Head
I’m sure you’re sick of hearing this, “It’s all in your head”. Well, I guess it is, but it doesn’t make it any easier. When you are having an attack, you need to recognize what is going on and rationally challenge what you are thinking because you are not going to die or fall apart. You have learned the deep breathing techniques and the calm soothing voice you use to talk you down. Do not run away, it will only set you up for more anxiety and panic attacks. You have to face this invisible, erratically occurring monster.
You Must Realize You’re Not Alone
There are many self help books on panic attacks and recovery stories out there, and they can help give you ideas to improve your situation. As you know, I recommend Joe Barry’s Panic Away. The more you learn about the illness the more strength and skills you will develop to treat it.
Online Resources for Panic Attacks
The Internet has loads of information and some chat and focus groups; where fellow sufferers are willing to share their ways to deal with the illness. Find a support group of some kind even if it is online. Reach out and form your own group if you cannot find one. I advise to talk about your stress triggers, alleviating stress can help ward off anxiety, which triggers panic attacks.
Exercise and a Balanced Diet are Great for Overcoming Panic Attacks
Exercising cannot be overstated. It is one of your lifelines in this illness. It releases chemicals in the brain that decrease anxiety. It increases you self esteem and it makes you look and feel great.
Simply, eating healthy and getting eight hours of sleep a night is really important, you need to take care of yourself. If you think about it and maybe have already learned, that your thoughts while you are having an attack are irrational. You need to immediately distract your thoughts with something else and convince yourself you are going to be all right. You have the tools to manage this illness and at some point the symptoms are going to go away.
Some Report Success with Herbals and Alternative Medicines
Some people like to try alternative medicines for Panic Attacks, and there are some very good herbal products and vitamins that have shown to help symptoms of anxiety and depression. These include Valerian Root, St. Johns Wart and vitamin B-Complex supplements. Just be sure to check with your doctor before administering any new herbals products as some can have side effects, or reactions to other over the counter medications.
Other alternative treatments include, yoga, acupuncture, aromatherapy or meditation. Daily meditation books are great, you can always find something in them that pertains to you. They make you feel calm and can improve your mood.
Stay Away from Caffeine and other Stimulants
Lastly, avoid any stimulants or other drugs they will exacerbate your symptoms. No coffee, pop or tea with caffeine in it. Obviously, illicit drugs and drinking too much alcohol should also be avoided.
You now know the self help tools and the techniques to “fight instead of flight” during an attack. It will payoff so you can live your life without fear.
