If you suffer from panic disorder, you're not alone. According to the National Institute of Mental Health, nearly six million American adults ages 18 and older have panic disorder, defined as an anxiety disorder which is "characterized by unexpected and repeated episodes of intense fear accompanied by physical symptoms that may include chest pain, heart palpitations, shortness of breath, dizziness, or abdominal distress". Luckily, there are self help strategies which can help sufferers of this disorder to alleviate some of its symptoms.
Educate Yourself
Learning the facts about panic disorder can help you to understand what is going on in your body when you start to feel anxiety or panic. Panic stems from anxiety, which is a normal response that our bodies have when confronted by a perceived threat or danger. Panic is abnormal when we feel that our lives are threatened when there is no real danger. Realize that panic attacks actually are not life-threatening, although the symptoms make them feel as though they are. Educating yourself about these symptoms is a key step in self help strategies for panic disorder. Read literature published by respected sources, such as the National Institute of Mental Health.
Join a Support Group
People who suffer from panic disorder often get some relief by joining a support group. There are also online support groups for individuals with panic disorder, which can be helpful. Although the National Institute of Metal Health states that advice received on these websites should be used with caution, the online forums geared towards panic disorder can be particularly useful to individuals suffering from agoraphobia. The Anxiety Disorders Association of American also has a listing for a telephone support group on their website.
Relaxation Techniques
One of the most valuable self-help strategies for panic disorder is learning basic relaxation techniques. There are a number of stress management techniques which can be learned in a number of ways, including books, audio books, and video. Websites can often also provide basic instruction on different relaxation strategies, including deep breathing and muscle relaxation. A particularly useful and respected website for learning these strategies is provided by the AnxietyCoach.com.
Exercise
According to a publication on panic disorder by the University of Michigan Health System, exercise can be helpful in dealing with panic disorder. At least 20 minutes of aerobic exercise is recommended; however, most people will also benefit from doing a daily yoga practice. Any form of physical activity will help to boost the flow of oxygen to the brain as well as increasing the release of endorphins, which can help to reduce stress levels.
Eat Right
Nearly everyone who specializes in the treatment of panic disorder will recommend maintaining or developing healthy eating patterns. Medical expert and health adviser Dr. Andrew Weil emphasizes the importance of eating well and getting regular exercise. Furthermore, NIMH advises abstaining from alcohol, illicit drugs and caffeine, as they can exacerbate the symptoms of anxiety disorders.
