Cope With Panic Disorder
Coping with a panic disorder, a condition that is marked by panic or anxiety attacks, can be quite challenging for many people. By following the advice of your doctor or mental health professional, and by seeking active ways to reduce the stress and anxiety in your everyday life, you will be better equipped to cope with a panic disorder.
Instructions
Cope With A Panic Disorder
1. Discuss the symptoms of your panic or anxiety attacks with your physician or mental health professional in order to be properly diagnosed with a panic disorder. Keep a journal that documents the frequency and intensity of your panic attacks and the events or negative thoughts that trigger them.
2. Determine a proper course of treatment for your panic disorder with your health care professional. This may include anti-depressant and anti-anxiety medication, behavioral therapy and psychotherapy or a combination of these treatments.
3. Start an exercise program consisting of various relaxation techniques, such as yoga, tai chi, deep breathing exercises and stretching exercises. Even a traditional workout regimen at a gym or any type of exercise can significantly reduce the amount of stress that you feel and will help you to cope with your panic disorder.
4. Eliminate or significantly reduce all types of stimulants or substances in your diet that can cause you to feel jittery or nervous, such as caffeine and sugar. Increase your daily intake of water to at least 8 to 10 8-oz. glasses. Avoid eating right before you go to bed, which can reduce the quality of your sleep by raising your energy levels during the night.
5. Consider taking a vitamin or herbal supplement to help you feel calmer and more balanced. Many herbal supplements, which contain such substances as valerian root, tryptophan, evening primrose oil and flaxseed oil, are available to help reduce anxiety and panic.
6. Use some form of behavioral therapy, such as cognitive behavior therapy (CBT), to determine the causes and triggers of your panic disorder. CBT aims to isolate these triggers by exposing them, and replacing your response to them with more acceptable substitute behaviors, using behavior modification techniques.
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