If the quality of your life is affected by panic attacks, these 7 tips will help you take control and get yourself to back to health.
1. Don’t blame yourself. Just because it’s happening to you doesn’t mean that you’re a bad person or a freak. Anxiety problems are extremely common, so don’t beat yourself up over having them.
2. Try the Linden Method for treating anxiety. It’s a program that deals withe the deeper issues at hand.
3. See your doctor: the first person to consult about your panic attacks is your doctor; you need to eliminate illness as a cause for your attacks.
4. Take time out: give yourself some “time out” to relax each day so that your stress levels stay under control. Spend some time doing something you enjoy; something you feel good about doing.
5. Practise abdominal / diaphragm breathing: this is a type of relaxation in which you breathe deeply into your diaphragm so your belly lifts. The outward breath is longer than the inward breath which stimulates the section of the nervous system that controls relaxation. Practise this breathing technique for a few minutes each day, lying down; at night before falling asleep is a good time. When you feel a panic attack coming on, deepen your breathing to try and relax.
5. Understand your panic attack: no matter how bad it feels at the time, a panic attack will not do you harm – it always goes away. By developing an understanding of the process, you remove much of the fear that keeps the cycle of panic attacks going.
6. Watch what you eat: avoid foods with artificial colors and preservatives, stimulants like coffee and cola drinks, alcohol, fatty and sugary foods and drinks. Eat fresh fruit and vegetables, eggs and fish and cut down on processed carbohydrates. The healthier your body is, the better it will be able to support you in your quest for control over panic attacks.
7. Be grateful for the good things that are in your life. Each day, make a mental list of 3 things you have to be grateful for – family, house, sunshine, garden, dog, friends etc. This makes you feel good and reminds you that your life is more than the panic attacks.
Remember that you’re not alone in this. These tips for panic attacks can help you to improve the quality of your life and get back to where you want to be. Take action and work at improving your life – you’ll be glad that you did!
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