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.