If you have tried traditional techniques and still cannot seem to get any better with your panic attacks you may look into ways you can control them on your own with out as much outside help (though you still need support) or intervention. Relaxation techniques are a very important step in long term self treatment, they can be done alone at home and are proven to work in reducing stress and stopping panic attacks in their tracks. Take time to at least once a day practice them and although they won’t cure all your symptoms alone, in combination with other treatments and techniques they will help you immensely in easing anxiety levels and feeling better.
The first part of relaxation techniques is deep breathing. Deep breathing techniques can be used either as a short term response to when you are about to or experiencing a panic attack or used when anxiety levels are high to help lower them. Although they cannot get rid of the stemming fears that cause the panic attacks they can treat the end result, the attacks themselves and the fear that leads to them. Simply slowly let your lungs fill with air by breasting in through your nose and letting out a long slow breath from your mouth, repeat this for a few seconds, maybe 10 or so times in a row and you will begin to notice a calming effect emerging.
Positive thinking can also be very effective during the process of recovery or preparing for an anxiety filled day, this is only however, if a person actual believes what they are telling themselves, so try to think of a true statement that you can believe before having to go into that scary situation that you dread. Something like “If I have a panic attack I can always go sit in the bathroom or my car and breath until I feel better.” verses “I will be fine and love every minute I am there.” You can repeat positive phrases as much as you like to yourself, but unless you are actually believing them, your anxiety level will remain the same.
You may also wish to work on affirmations that you are doing better in your self help, count how many panic attacks you have had this week versus last and whether they were as severe, did you have to go home or leave any activities or did you use techniques to get through them? Consider rewarding yourself for things well done and make sure to stay on track with trying new techniques and repeating the things that seem to be working.
Something else that can work with all of these self help areas are distraction techniques, very simple things like reading a book or magazine or turning on the TV can immensely help those stress levels. And literally take you mind off of having a panic attack by entertaining it with something it finds relaxing. Even when in public, things like counting all the red cars on the road or imagining everyone in there underwear, seriously, can help in distracting you enough that you can get on a new wavelength.
Natural treatments for panic attacks can save you money and give you a better awareness of your condition. Panic attacks are most often caused by general fear, worry, stress and anxiety as well as depression, so treating those symptoms can help in treating your panic attacks. Although these panic attacks generally last for a very short amount in time they can cause a great deal of irreparable harm to those who suffering from them, over time they can even cause issues with a person’s mental and physical well being. At the time of the attack many do not realize they are suffering from a panic attack and may end up in the emergency room with a large bill on their hands.
There are many traditional treatments for panic attacks such as medication and therapy by a psychiatrist, therapist, consular or psychologist. These treatments may work fine for some but others may wish to find a more natural way to control there panic attack symptoms. Things overlooked like physical exercise and eating and sleeping well can all help to alleviate some issues associated with panic attacks, but they are usually not enough on their own to seriously help or cure panic attacks.
To avoid severe problems and panic attacks worsening one must look into things like natural therapies and supplements. Passiflora is a natural tranquilizer that is most commonly used to treat insomnia; the way it can be used to help you is by reducing your anxiety and stress levels. It can be used at night when a lot of people think of stressful thoughts and cannot relax or for the treatment of sudden panic attacks which will calm you and make you better able to continue with your day.
Lavender, who’s official name is Lavandula Augustifolia, can provide a lot of relief to the nervous system and help reduce the frequency of panic attacks. It is a very famous herb used for various purposes from skin care to aromatherapy. It can illicit a calming effect and sooth nerves effected by panic attacks. In fact it is said that just a whiff of pure lavender oil can help prevent a panic attack. Make sure to get you pure lavender oil extract from a high quality herbal store or you may just be getting something lavender smelling that does nothing for you panic attacks.
St. John’s wort is perhaps the world’s most searched and researched herb. It is a potent mood enhancer that has been proven to be extremely effective in treating such ailments as depression. Depression is a main problem associated with panic attacks and treating it can also treat your panic attacks. Medical studies in Britain show St. John’s wort to be a terrific treatment of depressive and anxiety disorders that often are the underlying cause of panic attacks so make sure to try this in your search for natural treatments. These natural cures and many others can be used in treating panic attacks, just Google the web or ask your local herbalist what treatments may possible work for your panic attacks.
Panic attacks are hard to understand for someone that has never experienced them, it is large a fear of the irrational, but that does not stop it from being a reality for a sufferer of the attacks. They themselves will know it is irrational, but that knowledge does not make the attack go away or help them feel any better. The most common mistake people make is trying to help a loved one or friend with an attack by shoulder shrugging nonchalance. Remember no matter how far from reality their fears are based they are still getting all the input from their brain that they are under attack and have something to fear.
So telling someone “what’s the big deal?” is the same as giving someone with a major snake phobia a pet boa constrictor to hold and then wondering why they run screaming out of the room. Your help needs to be actually helpful to merit the trust of someone suffering from panic attacks. One of the most basic easy things is just to talk to them in a calm and distracting way. Encourage them to breathe deeply and give them a remember-when story or even tell a joke. The brain can only hold out those feelings of panic so long and can cut them off if distracted by humor or happy thoughts.
Reassure them without critique. Simply letting someone know you are there and reminding them that these feelings will pass can be a huge help in calming them down. Fighting panic will only make them feel more of it so encourage calmness and relaxation. A human touch can also work wonders, so hold there hand or give them a pat on the back or even a back rub if you are comfortable enough with them. This will help to immediately center them and reduce the feelings on unreality and disassociation that they may be feeling.
It is important in being able to help that you learn as much about panic attacks as you can. You will never fully understand what it feels like, but you can get an idea of what exactly they are experiencing at the time of the attack and keep that in mind while helping them. It is not only at that time that they will need help also; many people live with the fear of when the next one is coming. Reassure them that no matter when it happens they can make it through and if you see them starting to stress change the subject. Do something fun to take their minds off it, also encourage them to get some kind of help, whether it is a full blown therapy session or to try a natural anxiety aid.
Do things at home that will decrease stress and anxiety, so as this will not cause and trigger more attacks or worsening of the symptoms. If you are involved in a relationship with some one who has this condition, light some candles and play some low key music, it will be both romantic and helpful at the same time.
There are many ways to help fight panic attacks and give you a better leash on life. Most ways are simple and will greatly increase your level or tolerance while lowering your anxiety levels and give you a feeling of satisfaction from being able to control your panic attacks. We will focus on only the best and most rewarding ways to reduce the anxiety and depression associated with panic attacks. You don’t have to suffer from panic attacks, you can instead use plans to work against their plot and find a better appreciation of the small, important things in life.
1. Watch a funny movie. Humor can literally replace the distressed emotions you feel when you are about to have a panic attack with positive ones in your brain. That is because when you are stressed you release a stress hormone called cortisol, laughter actually is proven to reduce this hormone and instead put out a happy one in it’s place. So put in your favorite comedy and maybe ask a pal to join you with some popcorn and you can both be in on the laughs.
2. Pet your dog. People who have pets live longer lives and have lessened risks or heart attacks and you guessed it, they better deal with anxiety! In fact, every time you run your fingers through your pets hair the relaxing motion and bonding feeling actually lowers your stress levels and promotes a more even breathing pattern and happier demeanor. Your dog will thank you for it.
3. Use a yummy natural anxiety aid. Not all medicine has to be bad tasting and boring. Many foods rich in vitamins in the “B” food group work to lower your stress levels. So treat yourself to a banana split or frozen yogurt at your local ice cream store as banana’s and yogurt can significantly lower your anxiety and well taste great while doing it, just make sure to avoid that excessive caffeine while on your splurge.
4. Do your favorite thing. When distracting the brain with something you can get really ‘into’ you stop the process of a panic attack. Whether you like to paint or garden go at it! Can’t think of anything to do, start a new hobby in scrap-booking or buy a magazine on fun cooking ideas. Who can be stressed when crafting a set of cupcakes to look like happy zoo animals, it may not be piratical but don’t be afraid to feel silly sometimes, you are helping yourself to get better after all.
5. Take a walk. Both exercise and exposure to sunlight can elevate you mood, decrease you depression and anxiousness and help you in a multitude of ways. Make your walk to a fun place like by the local duck pond at the park, feed some ducks and do some walking around the place, try not to feel stressed with all the people and instead focus on all the good things in you life right now.
