[toc]Panic disorder is a kind of anxiety disorder and is characterized by frequent panic attacks. The symptoms of panic attacks include sweating, chest pain, hyperventilation, shortness of breath, and intense fear of a disaster of death. Panic attacks can occur suddenly at any time. This attack will normally last for about 30 minutes but to a victim it seems like it has been years.
The worst symptoms of these attacks would occur within the beginning 10 minutes. If you are suffering from panic attacks you must go and visit a doctor to get an evaluation done for panic disorder. But you could also relieve the panic attacks with the help of a host of natural remedies at home. Below are some tips to help you get through with a panic attack.
9 Effective Tips To Cures Panic Attacks
Recognize Your Fears
A panic attack is mostly about a person’s fear. The basic step is to recognize what triggers the panic attack. You will have to identify your fear to begin the treatment of the panic attacks.
Observe Your Thoughts
When experiencing a panic attack you must begin to observe your thoughts. A lot of victims who face panic attacks have triggers or immediate thoughts that make them go into a panic. A panic attack can activate the fighting response in a person and it will cause all kind of uncomfortable feeling in the body.
Changes in vision, rapid heartbeat, sweating etc. are all a normal feeling and will never have a harmful effect on the health of the victim.You will have to understand that nothing will happen to you. You will have to start thinking about good things and place all your attention on that process. When a person has a fearful thought in his mind then it triggers a kind of sensation in the body. When you pay attention to that feeling a lot of connected fearful thoughts arise. This forms a complete circle and then becomes a panic attack.
Face Your Fear
After you identify such thoughts you have to utilize the cognitive feedback. You have to understand that this attack will pass away. If you want to start the process of the treatment, you have to begin to face your fears. Start to tell yourself all the positive things and think about what was the worst that could occur to you.
The basic thing about a panic attack is to blow your fear out of proportion. You have to be in complete control of your mind and body. Understand the feelings of your body and do not fear in facing them. When you do not have fear these thoughts will not come to your mind. You will have to stop these thoughts from entering your mind before these turn into a panic attack. This will obviously come with much practice, but you can start the therapy right away.
Your fear is mostly based upon a very illogical thought. Every mortal being has an in-built fear but they do not take it as far as you do. You must not try to suppress the fear inside your mind. If you have to deal with the fear then you will have to let it out of your system.
Do Not Fear A Panic Attack
In the end, you must not fear a panic attack. If you are struck with a panic attack you must always try and be calm. Always remember that this phase will pass away soon and you will not be harmed in any which way. You have to believe that you are in control of your mind even when experiencing an attack. These attacks are harmless and even if you are experiencing an awful one, you must think positive and believe that you will get away from the crisis.
You must exercise for half an hour every day. There are several health reports that suggest that a 30 minute aerobic exercise will be good for relieving you off the panic attack. There are a lot of studies and health reports that suggest the importance of exercise in alleviating the symptoms of depression and anxiety.
When you exercise you release serotonin, endorphins and other neutralizing hormones of the body. These hormones help in calming down the anxiety or fear sensations off the mind.
Watch The Diet
Eating a particular kind of food will not cure a panic attack but if you make some dietary changes in your daily regime then it will definitely curing the disorder. You must eat small meals throughout the day. This will maintain the sugar levels in your blood.
You must avoid drinking caffeine and alcohol. Start eating food like cheese, banana and poultry. These food products contain tryptophan, a type of amino acid that helps in relaxing the body.
You must practice belly breathing technique daily. Start this therapy with a five minutes and work your way up to 20 minutes daily. To practice belly breathing, you will have to place a pillow under your head, lie down comfortably with the knees bent.
Place your hand on the belly and start relaxing. Count until four when you inhale, you must be aware of the belly expanding up beneath your hand. Again count until four as you exhale down slowly. When you do this you will find the tension slipping away beneath your breath. Repeat the process for the next five minutes. Belly breathing can be practiced while sitting or standing too. This will be your first weapon against the panic attacks.
You can also consider the desensitization therapy for curing the panic attacks. Do this therapy only under the guidance of a licensed psychotherapist. A psychotherapist will gradually expose you to the issues or things that trigger your anxiety. With this slow exposure, the psychotherapist will try and build a tolerance level and try to cut off the negative impact with your triggers.
You can also try the cognitive therapy under the care of a licensed therapist. In this therapy you will learn about the negative thoughts that lead you to fear and anxiety. You can be trained to start thinking about the positive thought process.