Anxiety Self HelpFind helpful information about anxiety.

Medication and counseling are among the proven methods for treating panic disorder and managing panic attacks, but there are several self help methods that people who experience extreme anxiety and panic attacks can turn to on a regular basis. Learning about different self help options for panic attacks can help to reduce anxiety that triggers the attack and make it easier to lead a normal, healthy lifestyle. Here are some of the most effective self-help options for managing panic attacks:

1. Natural stress relieving activities. Lowering stress levels with activities such as regular exercise, massage or simply walking it out can help to keep the symptoms under control because stress can trigger or aggravate panic disorder. It can be easier to cope with stess on a daily basis if you schedule in regular stress relieving sessions.

2. Learn how to control your breathing. According to HelpGuide.org, many people experience panic attacks and anxiety when they don’t breathe properly. Fear and tension can make you take short, shallow breathes which in turn makes it difficult to think clearly and lower your blood pressure. Focus on taking deep, ‘belly’ breathes so that you can lower the tightness in your chest and increase oxygen flow to the brain.

3. Know the signs and symptoms. Sweating, heart palpitations, extreme nervousness and difficulty concentrating are some of the signature signs and symptoms of panic attacks. It is easier to manage anxiety if you can identify these as part of your panic disorder. Instead of treating it as an unexpected event in your day, you can tell yourself that it is a sign and deal with it accordingly.

4. Muscle relaxation techniques. One way to perform a muscle relaxation exercise is by clenching your fists and then opening it suddenly to release tension. This and other similar actions will gives you back your sense of control. So that you can lower your stress level naturally and even prevent the panic attack, practice tightening and releasing muscles throughout the body.

5. Call someone you trust. If you are working with a mental health counselor to help manage your anxiety, you may be able to call them at a moment’s notice for help and support when you feel the attack coming on. If not, consider confiding in someone you trust and call them when you start to experience the symptoms of the attack. Simply talking out what’s happening to you can help to lower your anxiety and reduce the risk of a panic attack.

6. Monitor your diet. Eating certain types of foods can help to calm you down naturally, so make sure you’re not eating ‘trigger’ foods that may upset your nervous system balance. Meet with a nutritionist or dietician to create a healthy eating plan that’s centered around wholesome foods that won’t cause excessive anxiety.

There are several self-help options available for managing panic attacks, and you can use any of these strategies to keep your life in balance. Try these different techniques to help lower your risk of a panic attack and start enjoying your life again.

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