Self Help For Panic Attacks
Chronic sufferers of anxiety often benefit very much from self help for panic
attacks. In religiously using methods such as deep breathing, physical relaxation, and meditation, they
not only soothe any physical and mental symptoms of panic attacks they may be experiencing, but they also are able
to prevent future panic attacks from occurring.
You can use these methods of self help for panic attacks in your own daily
routine. In doing so, you can help soothe any current feelings of anxiety, which in turn eases depression and
improves your overall health.
Using Controlled Breathing to Ease
Hyperventilation and trouble breathing are one of the first and most distressing
physical symptoms of an anxiety attack. As you lose control of your breathing and start to gasp, you risk inhaling
carbon monoxide as well, which only worsens your symptoms. By learning controlled breathing, you can not only calm
yourself in the middle of a panic attack, but you can also help bring calmer feelings if you sense one about to
To exercise breathing control, try lying down on your back in a quiet room. Shut
your eyes and focus on breathing slowly and deeply. Count your breaths. Focus on every aspect on your inhalation
and exhalation. Breathe from the diaphragm, lifting your stomach with each breath you take. If you like, you can
include chanting with your breathing exercises. Yoga practitioners often use chanting in their meditation to help
them focus on their breathing. By singing each long, drawn-out note, you gain even more control over your
You can practice controlled breathing even when you don’t feel anxious. By using
this technique of self help for panic attacks in the morning, for example, you will feel calm, confident, and ready
to face the rest of the day.
Physical Therapy for Panic Attacks:
Muscle pain brought on by tension is often a big problem for sufferers of
frequent panic attacks. When you are frightened or stressed, oftentimes you end up narrowing your eyes, furrowing
your brows, or clenching your jaw without even thinking about it. This can result in jaw and neck pain. As
exhaustion sets in, you may experience back soreness and other aches from poor posture.
Fortunately, you can prevent many of these unpleasant pains by regularly
practicing yoga and good posture. Contrary to popular belief, you don’t have to be able to twist yourself into a
pretzel to be able to do yoga. Yoga is not just about being flexible. Mostly, it’s a way for you to bend and
stretch naturally, which releases tension and eases muscle pain. When it comes to self help for panic attacks, this
technique not only eases pain, but it also helps you feel calmer and more in control. The more control you have
over yourself physically, the less likely you are to lapse into the often uncontrollable physical symptoms of panic attacks.
Meditation for Panic Attacks:
Once you’ve gained more control over your body, it’s time to consider taking
control of your mind as well. Negative thinking is one of the primary causes of panic attacks. The more frightened you
become, the more your thoughts spin around in circles, chasing endless what-ifs and disturbing possibilities.
However, meditation can be extremely beneficial when it comes to curbing these impulses.
If you feel the symptoms of a panic attack coming on, try sitting with your back
against the wall in a private place. Shut your eyes and sort out your thoughts. For every negative thought you
encounter, try and counter it with a positive one. Think up solutions for your problems instead of spiraling into
Even simply staying in the present can be wonderful for calming yourself down.
When you’re afraid, quieting your mind may seem impossible, but with a bit of effort, you can still your thoughts.
Focus on the sights, sounds, and smells around you. Find pleasure in small things, such as the blue sky or the feel
of the wind. By rooting yourself in the present, you prevent yourself from worrying about the future.
The road to being able to prevent and eliminate panic attacks is a long one.
Many find it very difficult indeed. Some even use therapy sessions or anti-anxiety medication to help them.
Whatever method you choose, complementing it with your own efforts of self help for panic attacks will set you on
track and make your life easier.
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