How do you overcome panic attacks? I’ve struggled with them for years.?
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I have had panic attacks also. I would highly recommend trying several natural strategies before doing any prescription medication. There is a great book called "Natural Relief for Anxiety: Complementary Strategies for Easing Fear, Panic & Worry" that outlines various strategies.
First, one of the most immediate things you can do is to cut out caffeine, alcohol, cigarettes and any drugs. These things obviously disrupt any physical and mental balances.
Second, exercise exercise exercise. There is a lot of scientific data that says *vigorous* exercise can really be the most effective way to clean up your head and also strengthen your heart. Regular exercise (I recommend swimming as the most effective) will definitely strengthen your heart, put your blood pressure at normal levels and reduce any sensations of heart palpitations that are associated with Panic Attacks.
Third, take at least 2 hours per day to relax/meditate. I would recommend a combination of yoga, a soak in a hot bath or hot tub and a nap in quiet room with nothing but candles, very soft relaxing music. Turn off the phone, turn off the lights, lock the doors, just relax, breath, meditate. If you can afford massage, I think that is a way to complement this relaxation time.
Fourth, when you actually have a panic attack, try this very simple strategy. First say to yourself over and over "Everything is fine, it’s just a panic attack. People have them everyday. It’s uncomfortable but it will pass very soon." As you repeat this to yourself, breathe in very deeply and very slowly … breath in for 4-5 seconds, hold for 4-5 seconds and release for 4-5 seconds. Do this sequence 20 times in a row. It will quickly reduce your heart rate and increase oxygen flow to your brain which in turns increases your rationality, thereby reducing your irrationality (the panic).
Fifth, read the book I recommend. There are some special diet stratgies, possible food allergies that could be involved and vitamin/mineral supplements that can help you.
Sixth, find a therapist that specializes in anxiety/panic disorders. You will need to find out what is the root cause of your panic … that is, what exactly are you so afraid of?
People do conquer panic attacks. You can do it!!
6 Comments
April 22nd, 2010 at 11:14 pm
you should get away from everything that makes you panic, or just call a doctor they could help you
References :
April 22nd, 2010 at 11:19 pm
I would recommend Louise Hay’s "Self-Esteem Affirmations" on CD. You can listen to it over and over again and the positive messages get into your subconscious. I also recommend "Feel the Fear and Do It Anyway" by Susan Jeffers. It teaches you to repeat "I’ll Handle It", which is very helpful during a panic attack.
I have suffered from panic attacks for over 3 years and the above suggestions are the only thing that have helped me.
References :
http://www.amazon.com/gp/product/1401904351/qid=1135998749/sr=8-3/ref=pd_bbs_3/102-2429728-7628100?n=507846&s=books&v=glance
http://www.amazon.com/gp/product/1561705322/qid=1135998836/sr=1-1/ref=sr_1_1/102-2429728-7628100?s=books&v=glance&n=283155
April 22nd, 2010 at 11:56 pm
Panic attacks are extremely frightening and often very disabling. Suggested methods for overcoming them depend on vairous factors including – how frequent the attacks are, what disruption they cause in your life and whether they are associated with any particular situation. If your panic attacks are repititive and frequent you may have consulted a mental health professional. Psychological therapies and medication are the two main methods used. Psychological therapies like relaxation training and Exposure and response prevention aim at recognition and working through a panic attack, so that they eventually decrease in frequency. Medication is used if psychological therapies do not work, if the attacks are very severe or in conjunction with psychological treatment. Common ones have included antidepressants such as Fluoxetine, venlafaxine etc. I would steer clear of benzos as they may be habit forming and one quickly gets habituated to their actions.
In the end the best person to contact may be your psychiatrist or psychologist. I have no knowledge of any other methods though they exist and information is available on the web.
References :
http://www.npadnews.com/
http://panicdisorder.about.com/
April 23rd, 2010 at 12:25 am
I have had panic attacks also. I would highly recommend trying several natural strategies before doing any prescription medication. There is a great book called "Natural Relief for Anxiety: Complementary Strategies for Easing Fear, Panic & Worry" that outlines various strategies.
First, one of the most immediate things you can do is to cut out caffeine, alcohol, cigarettes and any drugs. These things obviously disrupt any physical and mental balances.
Second, exercise exercise exercise. There is a lot of scientific data that says *vigorous* exercise can really be the most effective way to clean up your head and also strengthen your heart. Regular exercise (I recommend swimming as the most effective) will definitely strengthen your heart, put your blood pressure at normal levels and reduce any sensations of heart palpitations that are associated with panic attacks.
Third, take at least 2 hours per day to relax/meditate. I would recommend a combination of yoga, a soak in a hot bath or hot tub and a nap in quiet room with nothing but candles, very soft relaxing music. Turn off the phone, turn off the lights, lock the doors, just relax, breath, meditate. If you can afford massage, I think that is a way to complement this relaxation time.
Fourth, when you actually have a panic attack, try this very simple strategy. First say to yourself over and over "Everything is fine, it’s just a panic attack. People have them everyday. It’s uncomfortable but it will pass very soon." As you repeat this to yourself, breathe in very deeply and very slowly … breath in for 4-5 seconds, hold for 4-5 seconds and release for 4-5 seconds. Do this sequence 20 times in a row. It will quickly reduce your heart rate and increase oxygen flow to your brain which in turns increases your rationality, thereby reducing your irrationality (the panic).
Fifth, read the book I recommend. There are some special diet stratgies, possible food allergies that could be involved and vitamin/mineral supplements that can help you.
Sixth, find a therapist that specializes in anxiety/panic disorders. You will need to find out what is the root cause of your panic … that is, what exactly are you so afraid of?
People do conquer panic attacks. You can do it!!
References :
Here is the book on Amazon.com:
http://www.amazon.com/gp/product/1572243724/qid=1136163194/sr=1-8/ref=sr_1_8/002-5553344-6315216?s=books&v=glance&n=283155
More info:
http://lifeextensionvitamins.com/anandst.html
April 23rd, 2010 at 12:44 am
meditate
References :
April 23rd, 2010 at 1:34 am
I have not had a panic attack in four years. Where counseling and drugs failed, information worked. I took a college class on abnormal psychology, and that helped me objectify panic attacks as biological overreactions that had nothing to do with who was really me. I sincerely hope this helps!
References :