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Panic Disorder: Things You Can Do to Help Yourself
Understanding Panic Disorder
Panic disorder is a debilitating condition characterised by sudden and unexpected attacks of intense fear. These attacks can include physical symptoms such as heart palpitations, shortness of breath, and dizziness. Understanding the nature of panic disorder is the first step in managing it effectively.
Recognise the Symptoms
Being aware of the symptoms can help you feel more in control. Common symptoms include a racing heart, sweating, trembling, chest pain, nausea, and feelings of detachment. Knowing that these symptoms are associated with panic attacks can help reduce the fear of the unknown.
Practice Deep Breathing
Deep breathing techniques can help you manage panic attacks. When you feel an attack coming on, try to take slow, deep breaths. Inhale deeply through your nose, hold the breath for a few seconds, and then exhale slowly through your mouth. This can help lower your heart rate and calm your mind.
Engage in Regular Exercise
Regular exercise can help reduce anxiety and stress. It releases endorphins, which are natural mood lifters. Even a short daily walk can make a significant difference. Aim for at least 30 minutes of moderate exercise most days to help manage your symptoms.
Maintain a Balanced Diet
A healthy diet can have a positive impact on your mental health. Avoid excessive caffeine and sugar, as these can increase anxiety. Instead, focus on eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Staying hydrated is also essential.
Seek Support
You don’t have to go through this alone. Talk to friends or family members about what you’re experiencing. Joining a support group for people with panic disorder can also be helpful. Sharing your experiences and hearing from others can provide comfort and practical advice.
Consider Professional Help
If self-help strategies aren’t enough, consider seeking professional help. Cognitive-behavioural therapy (CBT) is particularly effective for treating panic disorder. Speak to your GP about a referral to a mental health professional.
Avoid Alcohol and Smoking
Alcohol and nicotine can both increase anxiety and trigger panic attacks. Limiting or avoiding these substances can help you manage your symptoms more effectively.
Practice Relaxation Techniques
Relaxation techniques such as yoga, meditation, and progressive muscle relaxation can help reduce the frequency and severity of panic attacks. These practices can help calm your mind and lower stress levels over time.
Frequently Asked Questions
What is panic disorder?
Panic disorder is an anxiety disorder where you regularly have sudden attacks of panic or fear. Everyone experiences feelings of anxiety and panic at certain times; it’s a natural response to stressful or dangerous situations. But for someone with panic disorder, feelings of anxiety, stress, and panic occur regularly and at any time.
What are the symptoms of panic disorder?
Symptoms include a sudden intense feeling of fear or discomfort, heart palpitations, sweating, trembling, shortness of breath, chest discomfort, dizziness, or feeling faint.
How can exercise help with panic disorder?
Regular physical activity can help reduce anxiety and stress levels. Exercise releases endorphins, which can improve your mood and act as natural stress relievers.
Can breathing exercises help during a panic attack?
Yes, doing breathing exercises can help manage a panic attack. Focusing on slow and deep breaths can help reduce the physical symptoms of panic and calm your mind.
Should I avoid caffeine if I have panic disorder?
It might help to avoid caffeine as it can increase anxiety and may trigger panic attacks. Consider reducing or cutting out caffeine from your diet.
How can I manage panic disorder without medication?
In addition to exercise and breathing exercises, techniques such as mindfulness, Cognitive Behavioral Therapy (CBT), and avoiding triggers like caffeine and alcohol can help manage panic disorder.
Is it helpful to talk to someone about my panic disorder?
Yes, talking to a trusted friend, family member, or therapist can provide support and help you develop strategies to manage your condition.
What is Cognitive Behavioral Therapy (CBT) for panic disorder?
CBT is a type of therapy that helps you understand and change the thought patterns leading to your panic attacks. It focuses on developing coping strategies and altering unhelpful beliefs.
Can dietary changes help with panic disorder?
A balanced diet can positively affect your overall mood and stress levels. Avoiding stimulants like caffeine and sugar, and eating regular, nutritious meals can support your mental health.
What should I do if I feel a panic attack coming on?
Try to stay where you are and use relaxation techniques such as deep breathing exercises. Focus on a peaceful image or mantra, and remind yourself that the panic will pass.
Is it normal to feel anxious about having another panic attack?
Yes, it is common to feel fearful of having another attack. This fear can become a part of the disorder, leading to a cycle of anxiety.
Can joining a support group help with panic disorder?
Joining a support group can provide a sense of community and understanding from others who have similar experiences. This can be encouraging and decrease feelings of isolation.
How does mindfulness help with panic disorder?
Mindfulness can help you stay present and focused, reducing anxious thoughts about the past or future. It can also improve your ability to manage stress and decrease the frequency of panic attacks.
Are there any smartphone apps for managing panic disorder?
Yes, there are many smartphone apps designed to help manage anxiety and panic attacks. These apps can offer guided meditations, breathing exercises, and other tools to help you cope.
When should I seek professional help for panic disorder?
If your panic attacks are frequent, severe, or affecting your daily life, it is important to seek professional help. A healthcare provider can offer treatment options and support.
Useful Links
Useful links from: BSL - How to deal with panic attacks
- NHS - Panic Disorder Learn about panic disorder, its symptoms, causes, and available treatments from the UK's National Health Service.
- Mind - Understanding Panic Attacks and Panic Disorder Information from the charity Mind on understanding panic attacks and panic disorder, including tips on managing and coping.
- Samaritans - How We Can Help The Samaritans provide support for people experiencing panic attacks, including guidance on what to do during an attack and where to get further help.
- Anxiety UK - Panic Attacks Anxiety UK offers resources and support for those dealing with panic attacks, including treatment options and self-help strategies.
Useful links from: BSL - Introduction to panic disorder
- NHS - Introduction to Panic Disorder NHS page providing an overview of panic disorder, including symptoms, causes, diagnosis, treatment, and self-help tips.
- Mind - Panic Attacks Mind charity page offering information on panic attacks, symptoms, causes, how to cope, and where to find more support.
- Anxiety UK - Panic Disorder Anxiety UK provides detailed information about panic disorder, including symptoms, treatment options, and resources for help.
- Rethink Mental Illness - Panic Attacks and Panic Disorder Rethink Mental Illness page about panic attacks and panic disorder, offering advice on symptoms, getting help, and managing the condition.
Useful links from: BSL - Symptoms of panic disorder
- NHS - Panic disorder This NHS page provides detailed information on panic disorder, including symptoms, causes, diagnosis, and treatment options available.
- Mind - Panic attacks and panic disorder Mind, a leading UK mental health charity, offers comprehensive information on panic attacks and panic disorder, including symptoms, treatment, and self-help tips.
- Rethink Mental Illness - Panic attacks and panic disorder Rethink Mental Illness provides insights into the symptoms of panic attacks and panic disorder, along with practical advice and available treatments.
- Anxiety UK - Panic disorder Anxiety UK offers resources and support for those experiencing panic disorder, detailing symptoms, advice, and information on how to manage the condition.
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