Content

• Steps

Medications such as selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines are often prescribed by doctors to treat panic attacks.However, some panic medications can lead to drug dependence (such as benzos) and other unwanted side effects. If you don't like these medications or want to learn about natural therapies to add to your regular treatment regimen, you need to understand that panic attacks can actually be improved through non-pharmacological therapy, cognitive-behavioral methods, relaxation skills, herbal remedies, lifestyle that prioritize health, and continue to learn about your condition.

Steps

Method 1 of 6: Seek non-pharmacological assistance

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   Eliminate health problems. Sometimes panic attacks are the result of an illness. It is important that you have a physical exam by a health care professional to rule out diseases that may contribute to the worsening of symptoms.
   • The first step you need to take is to see your general practitioner for a checkup. Your doctor can perform some tests that are necessary to rule out diseases that may cause panic.

2. 

   
   
   Consider mental health therapy. Treatment with a mental health professional may be helpful if panic attacks are troubling you in everyday life, impact your relationships, or interfere with your ability to perform. your duties at work or at home.
   • See a marriage and family therapist (MFT), social work worker (LCSW), or a psychologist (PhD, PsyD) for mental health assessment. Many mental health professionals are trained to treat mental health problems such as panic disorder and panic attacks.
   • In particular, cognitive-behavioral therapy (CBT) is an effective treatment for panic attacks. This therapy focuses on changing thoughts about the panic in order to transform the person's feelings (anxiety, fear) and behavior.
   • Internet treatments have also been helpful for people who often experience panic attacks.

3. 

   
   
   Seek social support. Talking to people who are also attacked by panic attacks can make you feel more in control of your illness and find effective resources to help manage panic attacks. Team members can share their coping strategies and managing their fears and successes. In addition you can also talk to the experts in the meetings.
   • One way to increase support is to join a therapy group or support group.
   • Let friends and family know that you have panic attacks. This way, if you have panic attacks in the presence of others, they will understand what's going on and can help calm you down.
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Method 2 of 6: Apply self-help cognitive-behavior techniques

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   Accept your panic attack. People who experience panic attacks are less likely to accept their emotions and often shy away from them. Cognitive behavioral therapy (CBT) is an empirical crisis treatment that focuses on changing your thinking about panic attacks to reduce general anxiety. It also reduces the likelihood of a panic attack occurring later. Thus, accepting a panic attack can prevent a panic attack from occurring.
   • Adapt to the panic instead of fighting it. This may sound counterintuitive, but it works!
   • Tell myself, "I am being attacked by panic and I accept it. I know it's just a reaction from my body."

2. 

   Realistically think about your panic. Remember that panic is a response to a threat is felt. The reality is that there is no danger at all, even though we are thinking, feeling and acting as if we were in danger.
   • Tell yourself that you are experiencing a panic, but eventually it will be over and it won't hurt you. You might think, “I'm having a panic attack. It's just my body reacting, not dying. I will be okay ”.

3. 

   Focus on and watch for the panic / anxiety attack. Once you realize that there are no "real" dangers, you can focus on the ongoing experience. Instead of feeling scared, become an objective observer looking at your feelings. Notice emotions and senses as they overflow. By "watching" instead of "fighting" those feelings, you will reduce the level of stress and conflict in your mind.
   • Observe. The process of observation is extremely important because it stimulates reason. During a panic attack, emotions often take over and control you until your symptoms go away. Reason has no place here!
   • By making yourself an objective observer, you allow your reason to work. Emotions are hard to dominate when you think logically. So symptoms will begin to subside and disappear.

4. 

   Deal with irritants. When a person has a panic attack, another one is more likely, since the brain can respond to the "triggers" just like in the initial panic attack. For example, your initial panic happens while you are driving. Although the act of driving is not necessarily the real cause, but usually the stress accumulates at some point, your brain recognizes that panic occurs while you are driving. two events together. So the act of driving becomes the next panic "trigger".
   • Understand triggers and be prepared to deal with them. Make a plan to deal with triggers, for example avoiding certain factors (such as being with people that make you particularly anxious or scared), or using coping mechanisms (like deep breathing , using relaxation skills, art, etc.) when you are confronted with a stimulus.
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Method 3 of 6: Practice relaxation skills and other techniques

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   Try the art of mindfulness. The mindfulness method revolves around focusing intentionally on the present moment. This method is especially helpful for people with anxiety and panic attacks. Instead of worrying about an impending panic attack or remembering past panic attacks, focus only on what's happening in your perception (sight, sound, sensation).
   • Start by creating a relaxing environment and try some basic concentration exercises. You can eat a piece of fruit slowly and with concentration; pay attention to its appearance, feel and taste.
   • Mindfulness exercises can be practiced anywhere, even in the room where you are sitting. Just pick an object in the room and pay attention to it. What does it look like? How do you like it? What color is it? Notice every small detail and the shape of the object. Then come close and touch it. How does it feel like to touch that object? How is its structure? Is it cold or hot? These actions help you train yourself to focus on something tangible in the present moment and to experience it fully.

2. 

   
   
   Muscle relaxation. With dynamic relaxation techniques, muscle tension and relaxation, you can learn to actively control relaxation of the entire body. This exercise is especially helpful during times of heightened anxiety or stress. It can help reduce the likelihood of a panic attack.
   • Choose a comfortable and safe place, preferably lying with your eyes closed. Start with stretching your feet and toes for about 5 seconds, then relax for about 10-15 seconds. Then, strain the calf for 5 seconds and relax. Work your way up to the top parts gradually, tensing and relaxing each muscle group.

3. 

   
   
   Deep breath. Deep breathing exercises are very helpful for reducing anxiety related to panic attacks. Deep breathing can help reduce the pressure.
   • If you are new to deep breathing techniques, try a simple exercise. The first is to choose a quiet and relaxing place. Then focus on your breathing and breathe deeply through your nose and out through your mouth. Make sure to exhale slowly and expel all the air.
   • Try practicing deep breathing using a bubble toy and blowing a big bubble of soap. This will require you to control and hold your breath to create a large bubble.

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   Use grounding when you are anxious or frightened. Grounding exercises can help when you are experiencing emotional stress or a physical response, such as a panic attack. This exercise helps you focus on something else to deal with stressful or painful emotions. There are many different forms of grounding including mental and physical exercises.
   • Mental grounding exercises are performed right in your mind by thinking about a particular object. For example, one effective grounding technique is to visualize every animal you can think of and list their names in your mind. Actions as simple as counting from one to ten is another grounding technique that works well.
   • Physical grounding exercises are performed with the senses and the body. An example of physical grounding is making a "bad face", swinging your legs or touching your hands under cold or warm running water.
   • You can study all kinds of grounding exercises online and try new techniques.
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Method 4 of 6: Consider herbal and vitamin therapies

1. 

   Learn medicine kampo. Before trying any herbal remedy, talk to your doctor about side effects and interactions with other medications if you are taking any medications. The pills Kami-shoyo-san and Hange-koboku-to (TJ-16) have been shown to reduce panic attacks and anxiety.

2. 

   Think about taking kava kava pills. Kava kava is a species of plant in the Polynesian islands with a relaxing effect. This herb has been shown to benefit people with mild to moderate anxiety. Again, check with your doctor before taking any supplements or herbal remedies.

3. 

   Consider Inositol. Inositol is a powdered carbohydrate supplement. Inositol is effective for people with panic attacks. You need to talk to a healthcare professional before taking this supplement. advertisement

Method 5 of 6: Control your physical health

1. 

   Adhere to an exercise regimen. Physical exercise, especially cardio (heart-healthy), has been shown to help reduce panic attacks and anxiety. Exercise has the effect of relieving physical stress, thereby also relieving mental stress.
   • You can try a variety of exercises like hiking, jogging, swimming, aerobic (like Zumba), Pilates (a series of strength training and health improvement exercises), cycling, Rowing, roller skating, rope skipping and other sports such as soccer or basketball.
   • Yoga has been shown to be effective in reducing anxiety and sympathetic nervous system activity in people with panic attacks.

2. 

   Regulates the sleep cycle. People who have panic attacks also often have trouble sleeping. Anxiety can contribute to difficulty falling asleep and waking up repeatedly during the night.
   • Set a sleep cycle - wake up regularly. Set a time to sleep and stick to it. Set up an alarm in the morning. Most adults need at least 8 hours of sleep per night for the best ability to function.
   • Try deep breathing exercises or a stretching, stretching exercise (detailed above) if you have trouble falling asleep at night. Talk to your doctor if you are still having trouble sleeping despite any of the methods above.

3. 

   Control stimulants in the body. Stimulants such as caffeine, nicotine and cocaine can increase anxiety and the likelihood of panic attacks. You should limit or eliminate stimulants.
   • Prescription stimulants include Ritalin (methylphenidate), Adderall (amphetamine salts), and drugs used to treat attention deficit hyperactivity and other disorders. Always discuss medication administration problems with your prescribing doctor before tapering off and stopping your medication.
   • Illegal stimulants include Ephedrine, Ecstasy (MDMA), and Methamphetamine. Not only are they illegal, but they can also cause serious and sometimes life-threatening side effects. Talk to your doctor or mental health professional if you have substance use problems.

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   Reduce your alcohol intake. Alcohol is a dangerous substance when used in a panic attack. It's a calming agent, so it seems to help calm you down and reduce anxiety. However, alcohol can only be relieved immediately, not a long-term solution. People with anxiety and panic attacks are more likely to develop substance use disorders (alcohol abuse / alcoholism).
   • If you drink alcohol every day, you need to talk to your doctor before cutting back. Severe alcohol dependence may require a detoxification treatment.
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Method 6 of 6: Learn about panic attacks

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   Know what triggers the panic. One of the most terrible things about panic attacks is the feeling of losing control. Symptoms of panic attacks include: heart palpitations or palpitations, chest discomfort, sweating, nausea, dizziness, chills or hot flashes, numbness or pinching, difficulty breathing, feeling choking, shivering or panicking, feeling outside of your body and scared of death. People who are having panic attacks often feel anxious or feel like they have a heart attack.
   • The inability to control panic attacks further aggravates the anxiety. What's going to happen next? Where will you be then? Are you able to cope with it? These anxious thoughts can turn the next panic into a "fulfilled prophecy."

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   Understand that circumstances like you are not uncommon. In fact, about one in 20 people experience panic attacks (according to an estimate by the National Mental Health Institute). This number is even lower than reality, as many people are underdiagnosed and do not seek treatment.
   • Knowing that you are not alone is helpful, but it is only the first step in treating panic attacks.

3. 

   Understand the "fight or flight" response. Panic attacks are the result of a "fight or flight" mechanism when the body is stimulated. The first panic attack usually originates from an incident or a particularly stressful period in a person's life.
   • The problem here is that the subconscious overreacted to the perceived threat. That stimulates the "fight or flight" mechanism to protect us. Perhaps this reaction helped people in ancient times get rid of the tiger's sharp teeth. Unfortunately, our brains are not smart enough to distinguish the difference between the stress that accumulates daily and the fragile situation between life and death.
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