No doubt about it, panic attacks can be absolutely terrifying for the person who suffers from them. Fortunately, the good news is that you do not have to continue to suffer. ? that disorder panic is a very treatable problem when appropriate measures are taken to prevent and treat.
Thus, let's look at a few ways to prevent and treat panic.
Prevent panic
The Hypnotherapy and deep relaxation are great ways to manage the panic or serious anxiety. Today, there are many CDs and audio cassettes available which is designed to reduce the anxiety and prevent panic. These bands will teach you self-management. crucial skills ? important o remember that, like skills, practice makes perfect! Listen to them at least 3 times per week or even daily, if possible.
Staying hydrated is very important for the prevention of panic. Dehydration can increase anxiety, which makes it the most likely of panic. SIP water frequently throughout the day. Avoid caffeinated beverages and foods that have caffeine in them. Also avoid alcoholic beverages that may aggravate panic, especially the next day or two after drinking. If you use nicotine, consider smoking as nicotine also, anxiety and panic more likely.
What is considered, through research, to be the most effective form of therapy to manage the panic is to seize the consultation with a cognitive and behavioral approach (TCC). It is, in part, change your attitude to panic, but it will also give you a few specific behavioral strategies that including some I will share with you here.
In case of panic
If you do not have a panic attack, there are several things you can do to reduce the severity and duration of panic.
1 Attitude - try changing your attitude about the panic itself and the conclusions that you draw it. Instead of saying: ' Oh, no - I'm panic! It's terrible! I'm going crazy!' to try to give you some positive self-talk about the event. For example, ' I'm OK - I know what it is. His anxiety, and Yes, it is unpleasant, but I know that it passes. "Once again, with the practice, get a hold of your emotions will become easier over time and you will find that you are more able to take the anxiety and better control this way. Most panic attacks of pointe in about 20-40 minutes. Look at your watch and let you know that every minute pass, you become closer and closer to it ending. In the meantime, try to be an outside observer of the symptoms. Try to recognize as a passing of the physical sensations. Therapy CBT helps this because it will inform you on this exactly is happening in your body cause symptoms in the first place.
2 Breathing - learn to breathe from the diaphragm is a crucial part to reduce symptoms of panic under control. Sometimes, people with panic disorder may feel that there is not enough air, and therefore they swallow air from the chest. The reality is that people are in fact in respiration and this must be controlled. Breathing from your diaphragm (the place above your belly button) is where you want to breathe. To make sure that you breathe in this location, place your hand on this region of the stomach. Stomach, not your chest should be on the increase. Effective diaphragmatic breathing can make your symptoms of panic under control in 5 minutes or less. During this time, put your feet on the floor to help feel you more secure.
3 Stretching - in General, regular exercise, can go far in the prevention and reduction of the frequency of panic. If you feel your anxiety rising, you can do stretching to release tension. An easy one is simply raising your arms over your head, take deep breaths, diaphragm 2 or 3 and release slowly while bringing your arms slowly back to your side. To do this at least 2 or 3 times. Stretching can reduce the intensity of anxiety or panic by more than 90%!
4. For some people, write fears journaling/writing/drawing - can reduce the intensity of the attack. It is also used as a distraction, which is also useful. Others prefer to draw. In any event, this can be a very effective way to reduce symptoms.
5 Music/Photos - if you feel panic/anxiety arriving, you can listen to music you find calming and soothing. This can significantly reduce the symptoms also. So can be carry a favorite with you - photo makes you smile and feel relaxed, every time you look. Perhaps this is a person that you love in your life or maybe this is a scene of ideal vacation you took once. Whatever it is, look at when you begin to experience symptoms can lower the level of panic to the right.
6 Drugs - many people is able to handle panic attacks with the strategies that I have enumerated above. For those who need additional assistance, medication can sometimes be useful. Benzodiazepines are often prescribed for anxiety, but you need to know that it is highly addictive and one must be careful when taking them. There are non-addictive alternatives that your doctor or other health care provider can discuss with you.
The symptoms of panic and anxiety did not rule your life. With a little effort, and sometimes the assistance of a licensed mental health professional, there may be better!
Dr. Heidi McKenzie is a clinical psychologist under licence and partner of psychological integrity Services in Pittsburgh, Pennsylvania. She specializes in helping people manage panic, anxiety, and other issues with Cognitive-Behavioral therapy and Hypnotherapy.