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Drug Free Methods Of Dealing With Panic Disorder

Three approaches to conquering panic and anxiety attacks:

1. Psychotherapy

Psychotherapy, often called counseling or talk therapy, can assist you in understanding panic attacks and panic disorder and how to deal with them. The principal type of psychotherapy for treating panic attacks and panic disorder is cognitive behavioral therapy. Some experts suggest that you consider psychotherapy with a psychiatrist or psychologist who has experience in working with panic disorder.

Cognitive behavioral therapy should help you change thinking (cognitive) patterns that initiate your fears and panic attacks. It can also help you change the way you react (behave) to anxiety or fearful situations. While participating in therapy sessions, you learn to be aware of things that initiate your panic attacks or make them worse, such as specific thoughts or activities. You may also learn ways to cope with the anxiety and physical symptoms associated with panic attacks. These may include breathing and relaxation techniques.

In addition, working cautiously with your therapist, you may re-create the symptoms of your panic or anxiety attacks in the safety of his or her office. This is a major step because it can help you learn to control and effectively manage the symptoms so that they do not continue to be a source of intense fear. Doing this may also help you overcome fear of certain situations that you may steer clear of, such as crowded malls or freeway driving.

Your therapist may suggest weekly meetings when you initially start treatment. You could start to see the reduction in severity of panic attack symptoms within a few weeks, and often symptoms disappear within several months.

As your panic attack symptoms show improvement, maintenance therapy with visits one day a month will help ensure that your panic attacks remain manageable. Eventually you might be able to stop therapy when your symptoms completely go away. This may be a year or so. But, panic attack symptoms do at times return. Try to find prompt treatment if they do, and be sure that you are managing any stressful encounters.

2. Prevention

There is no surefire way to prevent panic attacks or panic disorder. However, obtaining treatment for panic attacks as soon as possible might help stop them from getting worse or occurring more frequently. Sticking with your treatment regimen can help prevent relapses or worsening of panic attacks. Practicing relaxation and stress reduction techniques will be useful, too.

3. Lifestyle Changes and Self-Help Remedies

While victims of panic attacks and panic disorder may benefit from expert treatment, you may also help control your symptoms with self-help techniques. Some of the lifestyle and self-help approaches you can take include:

* Sticking to your treatment plan. Taking on your fears will be tough, but treatment can help you feel like you are not a prisoner in your own home.
* Become a member of a support group for people who suffer from panic attacks or anxiety disorders so that you can connect with others facing the same difficulties.
* Avoid caffeine, alcohol and illegal drugs, all of which can trigger or worsen panic attacks.
* Practice stress reduction and relaxation techniques. Meditation, yoga and guided imagery may be effective options.
* Get physically active. Since aerobic activity may have a calming effect on moods.
* Get sufficient sleep – enough so that you don’t feel drowsy throughout the day.

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