How To Control Panic Attacks – Tips to Help Keep Them From Ruining Your Life
You suddenly feel like you’re having a heart attack or a nervous breakdown. .You wake up dizzy and disoriented and your body feels numb and you have trouble breathing. The feeling might pass in as little as 15 seconds, or it can last as long as half an hour. You have just suffered a panic attack, what some experts have called the most intensely frightening and upsetting experience in most peoples’ lives. You might experience such an episode only once or twice in your lifetime. In some cases, this sudden episode of intense fear that springs up for no apparent reason, can develop into a chronic condition called panic disorder.
Once dismissed as merely nerves or stress, panic attacks are now recognized by the medical profession as legitimate medical conditions that can be effectively treated.
Left untreated, panic attacks can cause significant disruption in your social life and can lead to serious physical or psychological consequences. If you’ve had four or more episodes, or have a constant sense of fear or impending doom, it is wise to seek the diagnosis of a physician.
There are, however, things you can do yourself to control panic attacks or mitigate some of the negative effects.
Learn to Relax: Deep breathing, yoga, progressive muscle relaxation, and meditation have been shown by studies to be effective in treating panic disorder or even preventing panic attacks. The muscle relaxation exercise, which is a procedure of tensing one muscle at a time, then relaxing the tension until every muscle in the body is relaxed, when combined with meditation, can not only improve your mental and emotional state, but helps to improve your physical condition as well.
Limit or Avoid Caffeine or Alcohol: Caffeine and alcohol have been shown not only to be triggers for panic attacks, but they can cause even more severe reactions. Significantly reducing or totally eliminating caffeine or alcohol from you diet will reduce your risk of panic attacks. It goes without saying, in addition, that illicit drugs should be avoided.
Stay Physically Active and Fit: Aerobic exercise not only improves your cardio-vascular health, but regular exercise and keeping fit helps you to maintain a calm and balanced mood. Even a brisk walk of 20-30 minutes each day can significantly improve your condition and reduce your levels of anxiety and stress.
Get Enough Sleep: Six to eight hours sleep each night is a basic level of sleep to allow the body and mind sufficient time to rejuvenate. Avoid eating during the three hours before going to sleep, as this will interfere with truly restful sleep and can cause such conditions as acid reflux. It is also a good idea to avoid heavy exercise just before going to bed, so the body and mind will be in a relaxed state and you can fall asleep faster.
Join a Support Group: Merely knowing that you are not alone in your suffering can help ease some of the anxiety. Support groups allow you to connect with and share information with people who face the same problems.There’s no one hundred percent effective way to prevent panic attacks. Understanding the underlying causes, however, can help to mitigate some of the more negative effects, and keep panic attacks from completely disrupting your life.
To learn more about how to overcome panic attacks please review the Panic Puzzle Program, available for $70.
