There are various types of anxiety disorders, but the mainunderlying characteristic is the irrational and excessive need to worry and thefear. Panic attacks occur randomly and frequently for those who suffer fromanxiety disorder. When they occur, they cause headaches, nausea, tremors andirrational fear and nervousness.
Approximately 20 million adults and children in America sufferfrom some form of anxiety disorder, and it is a very common problem. There aredifferent triggers for the different types of anxiety disorders, but here are 5tips 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 ofpanic attack symptoms, such as headaches and sweating. By concentrating onyourself and blocking out all negative emotions and the environment around you,you can relax your body and breathing. This will lessen the intensity of thesymptoms, but should not be used as an alternative from proper medicaltreatment.
Meditation can also help you to relax, and it is useful topractice this regular in the morning or at night. This will help you learn tocalm your body and mind down. Set aside some time for yourself to relax and unwindeveryday, and this will reduce the build up of stress and tension from yourwork or life.
Tip #2: Seek the Right Treatment
There are a variety of treatments available for anxietydisorders, and it is important to pick the right one as different treatmentsare more effective for different types. Medication can curb the symptoms, butit 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 termswith the root of your anxiety attacks, and will help you to overcome yourdisorder.
Tip #3: Change your Lifestyle
Take up exercise at least twice a week, to help get yourbody fit again. There are many forms of exercise to choose from, and possiblesuggestions 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 foodsand high sugar snacks. Substances such as alcohol, cigarettes and caffeine arealso highly discouraged as they act as either stimulants or depressants, andcan 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 healthis wealth.
Tip #4: Seek Support
It is unhealthy to bottle up your emotions, and it isencouraged that you share your emotions and experiences with your friends andfamily. Share with them your problem, and how you are going about trying tocope and recover. They may have valuable suggestions, and if nothing else, theycan help to support you emotionally. Support groups and professional counselingis also a viable alternative. Talking about your anxiety will also help you tocome 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 yourbody and mind is calm. Make a list of the causes of your panic attacks, and tryto identify what triggers them. Once you have done that, you can look for anappropriate solution
, whether it is facing the problem or simply avoiding beingin such a situation again.
