There are various types of anxiety disorders, but the main underlying characteristic is the irrational and excessive need to worry and the fear. Panic attacks occur randomly and frequently for those who suffer from anxiety disorder. When they occur, they cause headaches, nausea, tremors and irrational fear and nervousness.
Approximately 20 million adults and children in America suffer from some form of anxiety disorder, and it is a very common problem. There are different triggers for the different types of anxiety disorders, but here are 5 tips to help you cope with the panic attacks that will occur.
Tip #1: Learn to Relax
Relaxation techniques can help you to reduce the effects of panic attack symptoms, such as headaches and sweating. By concentrating on yourself and blocking out all negative emotions and the environment around you, you can relax your body and breathing. This will lessen the intensity of the symptoms, but should not be used as an alternative from proper medical treatment.
Meditation can also help you to relax, and it is useful to practice this regular in the morning or at night. This will help you learn to calm your body and mind down. Set aside some time for yourself to relax and unwind everyday, and this will reduce the build up of stress and tension from your work or life.
Tip #2: Seek the Right Treatment
There are a variety of treatments available for anxiety disorders, and it is important to pick the right one as different treatments are more effective for different types. Medication can curb the symptoms, but it is not a quick cure, and has many side effects which are often severe. Cognitive and behavioral therapy is more suitable as it helps you come to terms with the root of your anxiety attacks, and will help you to overcome your disorder.
Tip #3: Change your Lifestyle
Take up exercise at least twice a week, to help get your body fit again. There are many forms of exercise to choose from, and possible suggestions include brisk walking or swimming. Your diet also plays a big part, and you should try to keep a well balanced diet. Cut down on processed foods and high sugar snacks. Substances such as alcohol, cigarettes and caffeine are also highly discouraged as they act as either stimulants or depressants, and can trigger your panic attacks. If you feel that your job is too stressful, consider changing to one that is more relaxed instead. After all, your health is wealth.
Tip #4: Seek Support
It is unhealthy to bottle up your emotions, and it is encouraged that you share your emotions and experiences with your friends and family. Share with them your problem, and how you are going about trying to cope and recover. They may have valuable suggestions, and if nothing else, they can help to support you emotionally. Support groups and professional counseling is also a viable alternative. Talking about your anxiety will also help you to come to terms with it, and understand the causes of your panic attacks better.
Tip #5: Self Monitoring
Take some time out to relax and unwind, and make sure your body and mind is calm. Make a list of the causes of your panic attacks, and try to identify what triggers them. Once you have done that, you can look for an appropriate solution, whether it is facing the problem or simply avoiding being in such a situation again.
Anxiety Disorders Panic Attacks
You're sweating, your heart rate is up, and you feel like you cannot get your breath. You are having a panic attack. Speculation is that many people suffer from this affliction and do not know what it is. It can progress to the point that you become agoraphobic. Agoraphobia causes you to never want to leave your home. So in order to keep it from progressing that far, you need to seek treatment right away. The following tips may help to stop a panic attack before it gets the upper hand.
1) One tip that is recommended by doctors for helping to overcome a panic attack is to breathe into a paper bag. Make sure you cover your mouth and nose and breathe into the bag until you start to feel the panic subsiding.
2) Another way of stopping the panic attack before it happens is by hyperventilating. If you do this on purpose, it puts all your thoughts into what you are doing and stops the attack from taking center stage.
3) When you feel the attack coming on, try other modes of behavior to stop it. Think of a funny thing that happened to you. Try singing a song or reciting a poem that you like. Using something to take your mind off the attack and onto something else may stop it before it gets started.
4) If you know there are circumstances that cause your panic attacks, try to control the circumstances. For instance, if you notice that you start to feel anxiety and feel panicky when you have to do a certain thing, then the attack is probably triggered by anxiety. If at all possible, avoid the person or the thing that causes you this anxiety.
5) Physical conditions can cause panic attacks. Diabetes, puberty, high blood pressure, and poor nutritional diets can all cause panic attacks. Not only can they cause them but a panic attack can trigger a physical problem such as a heart attack or stroke. So make sure you have a physical and talk to your doctor about any problems you are having.
6) Cognitive behavior therapy is a way of overcoming anxiety attacks. Focusing on changing the way you think about things and understanding why you think this way is the first step in this psychotherapy. This treatment is based on learning why you have the thoughts you have and controlling the panic and feelings of impending doom.
7) Exposure to anything that causes your panic attacks is one way of combating this attack. By intentionally exposing yourself to the situation, you learn that it is not to be feared or dreaded.
If you take steps to understand what is happening to you and realize there is help available, that is the most important step in ridding yourself of panic attacks. Seek help, so you don't have to do it alone.
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