For some people panic attacks happen only once and are never experienced again, but for others, they occur regularly and develop into panic disorder. According to the MayoClinic.com, panic attacks can come on without warning and produce physical symptoms that are severe enough to make a person think they are drying. It is important to remember that treatments that include psychotherapy and medications are very effective and should be used in combination with home remedies.
Relaxation Techniques
Learn relaxation techniques that you are able to engage in on your own, such as yoga, meditation, progressive muscle relaxation, deep breathing and counting. While you can participate in yoga and mediation in a classroom setting, which can also be valuable, you can also engage in them on your own. According to HelpGuide.org, relaxation techniques allow for the body to increase its ability to relax instead of becoming stressed, which is one of the precursors of anxiety and panic. Incorporating one of these techniques into a daily routine may help to decrease the symptoms associated with panic disorder.
Substance Use
Caffeine, alcohol, illegal drugs and smoking can all trigger or worsen a panic attack, reports the MayoClinic.com. The HelpGuide.org notes that along with these substances, other medications that contain stimulants, such as diet pills and non-drowsy cold medications can trigger symptoms of panic attacks. In order to reduce the chances of having a panic attack, avoid all of these substances. Taking them will only worsen the severity of panic disorder.
Breathing
According to HelpGuide.org, hyperventilation can trigger feelings that are associated with panic attacks such as lightheadedness and tightness in the chest. One of the ways to keep these feelings at bay is to learn how to control breathing. When the symptoms of panic being to unfold, engage in deep breathing to help relieve them and create a calming feeling. Also, if people are able to control their breathing, they will be able to ward of the symptoms that produce panic attacks in the first place, notes the HelpGuide.org.
Aerobic Activity
Physical activity has demonstrated its effectiveness at improving mood and helping a person calm down. Engaging in regular physical activity, such as taking long walks or bike rides, can help to reduce stresses and put things into perspective. Exercise can also help people gain a sense of control over their lives and mental and physical well-being. This can help reduce the episodes of panic and the intensity.
Education
Knowing about the mental health issue of panic can increase a person’s feelings of control over it. Awareness of the experience of anxiety, panic-disorder and the fight-or flight response can help to give people understanding of what to expect during a panic attack. Education may also help empower them to recognize that the feelings and sensations they experience during panic are normal and are not life threatening, notes HelpGuide.org.
