10 Suggestions to Help Treat Panic Attacks.

Panic attacks affect over 4o million people over the age of 18 every year. Prolonged and repeated attacks often leads to panic disorder and can eventually lead to behavioral changes and avoidance issues. There are many different treatment options available that range from other the counter nutritional and self-help programs to medical and institutional treatment. These are 10 suggestions that may help someone who is having repeated panic attacks cope with their stress and anxiety.

1. Do online research about panic and anxiety. Often times people suffering their first panic attack or a series of panic attacks may not even understand what is happening to them. They may feel their world is coming apart and they are losing control. Knowledge of what they are actually experiencing can be very beneficial.
2. Realize you are not alone. Every year over 40 million adults suffer at least one panic attack or anxiety episode. Simply realizing that panics attacks happen to a lot of people can be comforting to some. Several famous celebrities such as Madonna and Oprah have admitted to suffering from panic attacks over the years.
3. Learn to recognize the early symptoms of a panic attack.  By their very nature, panic attacks come with very little warning, and oftentimes without any perceived cause or trigger. Learning to recognize the early symptoms of a oncoming attack can allow you to stop using relaxation or concentration techniques before the panic attack reaches its full intensity.
4. Learn some relaxation or concentration techniques. Breathing slowly and steadily can sometimes lesson the symptoms of panic attacks. Concentrating on other things, such as a game or puzzle can help take your mind off the symptoms as they occur. Do not concentrate on the attack itself.
5. Change your diet. A drop in blood sugar can sometimes cause a panic attack to occur. You body can release certain hormones in response to the drop in blood sugar. These hormones can cause anxiety in some which in turn can lead to the onset of a full blown panic attack. Eating more protein along with eating smaller meals more often, can have a positive effect for some.
6. Get more sleep.  Scientists may not be able to pinpoint the exact cause of panic attacks, but most agree that increased levels of stress is almost certainly linked to anxiety and panic attacks. Lack of sleep is a major cause of physical stress to the human body. Sleeping more can reduce stress levels and may lead to reduces levels of anxiety and panic.
7. Give up on Caffeine. For some individuals, caffeine can elevate anxiety levels and cause panic attacks. Cut back on your intake of caffeinated coffee,  dark colored soft drinks, caffeinated tea, most energy drinks  and some varieties of chocolates such as dark and baking. Choose the decaffeinated alternatives when possible.
8. Seek medical advice. Panic attacks symptoms are very similar to those usually associated with heart attacks. Most first time sufferers will assume they are in fact having a heart attack. Checking with a medical professional can lead to a proper diagnosis. Err on the side of caution if there is any doubt.
9. Realize that panic attacks will not kill you. One of the most frightening symptoms of a panic attack is the feeling that you are going to die. Panic attacks themselves will not kill you. They are the bodies reaction to stress or anxiety. Realizing that you are not going to die can be very comforting. The attack will pass with no lasting physical effects.
10. Learn to accept panic attacks. Once individuals have a good understanding of panic attacks and just what is happening to them, they are sometimes able to deal with them on their own. Don't fight the symptoms of a panic attack when you feel them starting. Some people have success stopping an attack by encouraging the feelings of panic. Once you practice complete acceptance, symptoms can lose their hold over you and may eventually begin to occur with less frequency.

There are many treatments, cures, products and programs aimed at helping panic sufferers cope with and recover from and treat panic attacks. The above suggestions are some simple things that you can do on your own to reduce the severity and frequency of anxiety and panic. If you are unsure of your symptoms, seek medical treatment first. It is better to be safe than sorry.

Sphere: Related Content