Proven Methods - How to Overcome Panic Attacks
While in the grip of a panic attack, it can be
impossible to clearly think about overcoming it.
That is why it is essential to develop a plan before you are
experiencing the symptoms of an attack. In this article, we will look at both short-term and long-term
methods that will show you how to overcome panic attacks.
Short-Term Solutions
If you make a regular habit of practicing breath control and breathing exercises, you will be much better able to employ their use during an attack. Breathing is the number one method for overcoming panic attacks, but it can be difficult to remember to breathe properly when you feel that horribly familiar sense of losing control. One way to help yourself remember is to keep a small paper bag handy at all times, and when you feel yourself slipping into an attack, use it to breathe in and out of.
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There are some prescription drugs that are specifically dispensed to aid in short-term relief from panic attacks. These are in the family of Benzodiazepines, and include Valium, Xanax, Ativan, and Klonopin. Herbal remedies can be used for their immediate calming effect as well. Carry a small bottle of one of the essential oils that are known as natural tranquilizers such as vanilla, orange blossom, lavender, rose, or chamomile, and inhale at the onset of an attack.
Positive thinking works for some people, and there are many who have found their mental safe place – a visualization of a place that they can conjure up when an attack starts in order to mentally transport themselves out of their current situation and into a place that is soothing to them.
Long-Term Solutions
Start by seeing a professional in order to make sure that you are actually suffering from panic disorder and not something else. Many times panic attacks are just the symptom of another disorder, such as post traumatic stress syndrome, or even medical conditions such as a Vitamin B deficiency caused by tapeworms. Have your medical professional rule out these conditions before beginning to develop your long-term care strategy.
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Once you have been diagnosed with panic disorder, you may wish to continue seeing a mental health professional, such as a psychiatrist or psychologist until you are comfortable that you are capable of overcoming panic attacks on your own. There is nothing wrong with getting help when you need it. Join a support group, even if it is just an on-line forum so that you can network with others who are dealing with the same things that you are dealing with.
Consider medication if you believe you need it, but keep in mind that not everyone does need medications for panic disorder, and that there are other ways to deal with it. Incorporating good habits into your lifestyle can go a long way towards helping you achieve your goal of being attack-free. A proper diet, the right amount of exercise, avoiding alcohol, nicotine, and illegal drugs all play a big part in overcoming panic attacks.
