Any person who suffers from panic disorder, or panic attacks, knows that it is an extremely difficult and debilitating way to live. Fearing that a panic attack will occur at any moment causes even more anxiety. When suffering from panic disorder, many people probably feel helpless or hopeless, fearing that their lives are at the mercy of the uncontrollable panic that can overtake them. This is not the case, however. There are different methods of treatment for panic attacks that can help you regain control of your life and stop living in fear. Seeking self-help for panic is a courageous step, but remember that asking for help from others is important too.
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How to Implement Panic Self-Help
Panic disorder is a psychological problem that can be greatly helped with professional treatment and/or medication. But often times, there are some things sufferers of panic can do to help themselves in understanding what is happening during a panic attack and how to avoid them more successfully. For one, there are many books available about panic and anxiety disorders to help you gain more knowledge about what causes panic and what your body is going through during the course of a panic attack. The more you know, the more power you have over your own experience.
Certain stimulants such as caffeine and nicotine can rouse panic attacks, so if you know you are susceptible to them, it’s a good idea to avoid these types of stimulants. It is also important that you are cognizant of other stimulants such as energy drinks, medications and drugs that are likely to send you into a bout of panic.
Panic attacks have a huge physical component including shortness of breath and heart palpitations. Having awareness of your breathing patterns can help a great deal when trying to remediate your symptoms.
What is Panic Self-Help?
Seeking self-help for panic means that you have a desire to regain control, and live a normal, healthy life once again. Do not think that this is an impossible feat, because you can do it with effort and willingness. The above techniques will help if you truly put them to use. Don’t be afraid to also seek outside help from psychologists, loved ones, and even support groups of people who understand what you are going through.
Being fully aware of your body and mind’s needs is also a good way to help manage panic disorder. If you find yourself constantly in stressful situations that may trigger an attack, try to associate yourself less with those circumstances. Being good to your body and mind, like getting adequate exercise, eating nutrient rich foods, taking time to reflect and meditate and even taking a yoga course at your local gym or studio could help. Remember that this is your life, and you should be in the driver’s seat, not panic.
Panic Self-Help Links, Resources and Websites
- Helpguide.org has a lot of great information about panic disorder, including professional ways to seek help as well as tips for self-help. With the addition of many links to other helpful resources, this is a great website for those in need of more control over their panic.
- At this webpage from Psycheducation.org, the benefits of treatment such as therapy versus medication is outlined for your consideration. If you would like professional help but are unsure about whether medication or cognitive-behavioral therapy would be best for you, there is great information here.
- The National Institute of Mental Health has information about where to get help, including a how to locate service, and information about medications.
- Panicattackstreatment.org is a great place to learn about different ways of treating panic attacks, and to learn about what triggers them and the best ways to avoid them.