Once you have decided to get help for panic attacks, your treatment will consist of various therapies – either medical, psychological, alternative or a mixture of them. In the meanwhile, there are many things you can do at home to help the process along. It is also worth trying the following before you seek treatment from experts – these changes in lifestyle may be all you need to know about how to overcome a panic attack.
Alcohol, caffeine and illegal drugs can be triggers for panic attacks and anxiety disorders as well as make the symptoms worse. Your first step should be to avoid these stimulants in order for your body to be able to regain its natural equilibrium.
Relaxation techniques like yoga, meditation, breathing exercises and guided visualization are a vital part of many treatment processes. Don’t dismiss them as new wave theories as they have been proven to work wonders in learning how to deal with panic attack symptoms as well as preventing a full blown attack if you feel the beginning of one.
Sleep is an important part of treatment regimes. Unfortunately, a lot of people who suffer from panic attacks and anxiety disorders also have disrupted sleep patterns. If you are worried about something, it is difficult to get a good night’s sleep but when our bodies are tired and our minds don’t get the benefit of the restoration quality sleep brings, then we are much more vulnerable to panic attacks. Our physical and mental defences are down and we are more prone to diseases and conditions.
Make sure you drink the required amount of water every day – most experts agree that this means a minimum of 8 glasses daily. If we are dehydrated, our bodies react by releasing chemicals into the bloodstream which lead to anxiety.
We are what we eat. This is true for everybody but even more so if you suffer from panic attacks. There are foods which are alkaline – tomatoes, avocadoes and green vegetables – and there foods which are acidic – sweets, alcohol, saturated fats, meats, dairy products etc. A diet comprising 80% alkaline foods and 20% acidic ones is considered ideal for maintaining an optimal Ph level which in turn affects everything the body does – in fact, if the Ph level is not slightly alkaline it cannot assimilate the vitamins and minerals necessary to heal itself.
Unfortunately, nowadays we tend to eat too many acidic foods. Thus, the body will try to make the acidic Ph level more alkaline by using alkaline minerals and, if there are not enough of these in our diets, then acidosis, or a build up of acids in the cells, will result. This leads to a host of problems including low energy and chronic fatigue, depression, lack of joy and enthusiasm and the tendency to stress easily.
Other things you can do to help yourself is to take up some form of exercise. It doesn’t have to be anything too strenuous – walking is an ideal way to start.
Also, knowing you are not alone in suffering from panic attacks can do a great deal to improve your state of mind so consider joining a support group. Nowadays, you can do this without leaving home as there are numerous on-line groups out there. Find one that you like and the suggestions and shared experiences you find there will help you feel that you are not alone.
Finally, positive thinking when you feel your first anxious thoughts coming to the fore may be enough to nip a panic attack in the bud. This will take some practice but many find it a valuable skill.