BSL - Panic disorder: things you can do to help yourself

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.

Symptoms include a sudden intense feeling of fear or discomfort, heart palpitations, sweating, trembling, shortness of breath, chest discomfort, dizziness, or feeling faint.

Regular physical activity can help reduce anxiety and stress levels. Exercise releases endorphins, which can improve your mood and act as natural stress relievers.

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.

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.

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.

Yes, talking to a trusted friend, family member, or therapist can provide support and help you develop strategies to manage your condition.

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.

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.

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.

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.

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.

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.

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.

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.