You are viewing the article How to Treat Panic Attacks Naturally at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 26 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,887 times.
Medications such as selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines are often prescribed by doctors to treat panic attacks. [1] X Source of Research[2] X Source of Research However, some panic medications can lead to drug dependence (such as benzos) and other unwanted side effects. If you don’t like these medications or want to learn about natural therapies to add to your regular treatment regimen, you need to understand that panic attacks can actually be improved through treatment methods. non-drug therapy, cognitive-behavioral approaches, relaxation skills, herbal therapy, a health-first lifestyle, and continuing to learn about your condition.
Steps
Find non-drug support
- The first step you need to take is to visit a general practitioner for a physical examination. Your doctor may run some tests that are needed to rule out illnesses that can cause panic attacks.
- See a marriage and family therapist (MFT), social worker (LCSW), or psychologist (PhD, PsyD) for a mental health assessment. Many mental health professionals are trained to treat mental health problems such as panic disorder and panic attacks.
- In particular, cognitive-behavioral therapy (CBT) is an effective treatment for panic attacks. [4] X Source of Research[5] X Source of Research This therapy focuses on changing thoughts about the panic attack to change the person’s feelings (anxiety, fear) and behavior.
- Treatments on the internet have also proven helpful for people who often have panic attacks. [6] X Research Sources[7] X Research Sources
- One way to increase support is to join a therapy or support group. [8] X Research Sources
- Let friends and family know that you have panic attacks. That way, if you have a panic attack in the presence of people, they’ll understand what’s going on and can help calm you down.
Apply self-help cognitive-behavioral techniques
- Adapt to the panic attack instead of trying to fight it. [12] X Research Source This sounds counterintuitive, but it works!
- Tell yourself, “I’m having a panic attack and I accept it. I know it’s just my body’s response.”
- Tell yourself that you are going through a panic attack, but that it will pass eventually and it cannot harm you. You might think, “I’m having a panic attack. That’s just because my body is reacting, not dying. I will be fine.”
- Observe. The process of observation is extremely important because it stimulates the mind. [14] X Research Source During a panic attack, emotions often take over and control you until the symptoms go away. Reason has no place here!
- When you make yourself an objective observer, you allow your reason to work. Emotions will hardly dominate when you think logically. So the symptoms will begin to subside and disappear.
- Understand triggers and prepare for them. Make a plan to deal with triggers, for example avoiding certain factors (such as being around people who make you particularly anxious or fearful), or using coping mechanisms (such as deep breathing). , use relaxation techniques, art, etc.) when you are faced with a certain stimulus.
Practice relaxation skills and other techniques
- Start by creating a relaxing environment and try out basic mindfulness exercises. You can eat a piece of fruit slowly and with concentration; Note its look, feel, and taste. [16] X Research Source
- Mindfulness exercises can be practiced anywhere, including in the room you’re sitting in. You simply pick an object in the room and focus your attention on it. How do you see it? How do you like it? What color does it have? Notice every little detail and shape of the object. Then go closer and touch it. How does it feel to touch that object? What is its texture? Is it cold or hot? These actions help you train yourself to focus on a tangible object in the present moment and experience it fully.
- Choose a comfortable and safe place, preferably lying down and closing your eyes. Start by stretching your feet and toes for about 5 seconds, then relax for about 10-15 seconds. Then stretch your calves for 5 seconds and release. Continue to gradually work on the upper parts, tensing and relaxing each muscle group.
- If you are new to deep breathing techniques, you should try this simple exercise. The first is to choose a relaxing and quiet place. Then focus on your breath and inhale deeply through your nose and out through your mouth. Make sure to exhale slowly and push all the air out.
- Try practicing deep breathing by using a bubble toy and blowing a large soap bubble. This move requires you to control and hold your breath evenly to create a large bubble.
- Mental grounding exercise is done right in your mind by thinking about a specific object. For example, an effective grounding technique is to picture every animal you can think of and list their names in your head. Simple actions like counting from one to ten are another good grounding technique.
- Physical grounding exercises are done with the senses and the body. An example of a physical grounding technique is doing the “bad face,” swinging your legs or swishing your hands under cold or warm water.
- You can research all kinds of grounding exercises online and try new techniques. [21] X Research Sources[22] X Research Sources
Consider herbal and vitamin therapies
Take control of your physical health
- You can try a variety of exercises such as hiking, running, swimming, aerobic dancing (like Zumba), Pilates (a series of exercises that strengthen muscles and improve health), cycling, rowing, roller skating, jumping rope and other sports like soccer or basketball.
- Yoga has been shown to be effective in reducing anxiety and sympathetic nervous system activity in people with panic attacks. [27] X Research Source
- Establish a regular sleep-wake cycle. Set a bedtime and stick to it. Set an alarm in the morning. Most adults need at least 8 hours of sleep each night to be able to function at their best.
- Try deep breathing or dynamic relaxation exercises (described in detail above) if you’re having trouble getting to sleep at night. Talk to your doctor if you’re still having trouble sleeping despite the above methods.
- Prescribed forms of stimulants include Ritalin (methylphenidate), Adderall (amphetamine salts), and medications used to treat ADHD and other disorders. Always discuss medication use issues with your prescriber before tapering off and stopping the medication.
- Illicit stimulants include Ephedrine, Ecstasy (MDMA), and Methamphetamine. Not only are they illegal, but they can also cause serious and sometimes life-threatening side effects. Talk to your doctor or mental health professional if you have a substance use problem.
- If you drink alcohol daily, you need to talk to your doctor before cutting back. Severe alcohol dependence may require an antidote to treat it.
Learn about panic attacks
- Feelings of inability to control panic attacks add to anxiety. What’s going to happen next? Where will you be then? Are you able to deal with it? These anxious thoughts can turn the next panic attack into a “self-fulfilling prophecy.”
- Knowing that you are not alone is very helpful, but it is only the first step in treating panic attacks.
- The problem is that the subconscious mind overreacts to the perceived threat. That has stimulated the “fight or flight” mechanism to protect us. Perhaps this reaction helped people in ancient times get rid of the sharp teeth of tigers. Unfortunately, our brains aren’t sharp enough to tell the difference between the daily stress build-up and the fragile situation of life and death.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 26 references cited in this article that you can view at the bottom of the page.
This article has been viewed 3,887 times.
Medications such as selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines are often prescribed by doctors to treat panic attacks. [1] X Source of Research[2] X Source of Research However, some panic medications can lead to drug dependence (such as benzos) and other unwanted side effects. If you don’t like these medications or want to learn about natural therapies to add to your regular treatment regimen, you need to understand that panic attacks can actually be improved through treatment methods. non-drug therapy, cognitive-behavioral approaches, relaxation skills, herbal therapy, a health-first lifestyle, and continuing to learn about your condition.
Thank you for reading this post How to Treat Panic Attacks Naturally at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search: