Battling with one’s own mind every day is terrible and depressing. People suffering from recurrent panic attacks are under constant anxiety and fear. According to the Anxiety and Depression Association of America (ADAA), about 6 million American adults suffer from panic disorders in a year.
The ADAA also says that panic disorders are diagnosed in people who get out-of-the-blue panic attacks and are under constant fear of its recurrence. Such attacks can occur without warnings, and even during sleep. People who have recurrent panic attacks experience a racing heart, dizziness, chills, chest pains, extreme anxiousness, terror and breathlessness.
Many people are not aware that they might be suffering from a panic disorder and that they can avail treatment in any of the anxiety disorder treatment centers. Proper therapies and curative interventions from a reputed anxiety disorder treatment clinic can help fight panic attacks and live a stress-free life.
However, apart from the regular treatment, it is important to learn certain self-help techniques which can go a long way in controlling panic attacks. Here is a list of simple tactics reported by the Bustle website to keep panic attacks at bay:
- Follow the reminder: Panic attacks are not dangerous
When someone is under the threat of a panic attack, he/she should remind himself that panic attacks are not harmful. It is true that one might feel chest pain, anxiousness, etc., during the attack, but all these are false alarms triggered by the brain and not actual dangers that can harm the body. According to the Psychology Today, “Panic attacks feel dangerous because they engage our brain’s emergency system which tells us we are in imminent danger. But like a fire alarm placed close to a toaster, the emergency systems in the brains of people with panic attacks are issuing false alarms.”
- Take slow breaths
Any kind of anxiety can produce breathlessness. Slow breathing can actually be helpful to control panic attacks. It can help ease the feeling of panic and lessen the discomfort caused by it. However, breathing terribly fast can be harmful and aggravate anxiety.
- Talk to family or friends
Speaking to a loved one always helps, especially when one is in a state of helplessness due to panic attacks and needs some support. Talking with someone gives a sense of companionship and instills the feeling that someone is there by the side to help manage negative situations. Adjusting one’s perspective towards life by listening to a loved one’s experiences can actually be fulfilling and rewarding. If you are alone, and feeling panicky, just pick up the phone and speak to a loved one.
- Take a warm bath
Taking a warm bath can help ease restlessness and irritation. According to thedailymind.com, the hot water, the repetitiveness of the water drops and the steam are all good methods to slow down the nerves. It helps settle the mind and bring one back to the state of consciousness and reality.
- Do some exercise, yoga or meditation
Exercise, yoga or meditation help relieve stress and fatigue and can be good options to pursue. Taking a meditation session, during a panic attack, can help control your mind and calm your inner self. Physical exercise, for example, releases happy chemicals endorphins into the body; but, it is important to exercise as a part of daily habits.
However, there might be some people who may experience panic attacks due to exercise. Such people must take up yoga or meditation to cope with the situation.
Panic disorders are treatable
If an individual is suffering from recurrent panic attacks, it is important to seek professional help from a prominent anxiety disorder treatment clinics in Arizona or wherever he is. The Anxiety Disorder Treatment Arizona can be a useful resource to find the best treatment options around you.
Customized treatments that are equipped to undertake psychotherapies, like cognitive behavioral therapy in Arizona, can be helpful in managing the condition. If you want more information about relevant treatment plans that can treat your panic attacks, call us at our 24/7 helpline number 866-425-9317.