5 Simple and Practical Tips to Decrease Panic And Anxiety

If you suffer from panic attacks, then you understand the sheer fear that you face in the moment of an attack. Feeling powerless to stop it is one of the worst parts. Even if this constraint has become a part of you, take heart. Increasing you understanding of the symptoms can help you to better manage them.

1. Self-discovery can be helpful in managing panic attacks. Keep in mind that you should always seek help from your physician to address any underlying health challenges that may be leading to increased anxiety.  Panic exists as a way to deal with a threatening situation. When you're in danger, your body releases adrenaline that enables you to think and move quickly in order to escape the threat.  Panic attacks occur when you find yourself reacting to a situation with feelings of panic, even though there may not be an actual threat. In your mind, however, the threat is real.  Whether you're consciously aware of the reasons for the feelings of panic or not, it's good to know that there are still strategies that can help you overcome them.

2.  Calming and relaxation strategies can be very effective.  Once an attack is taking place, you might feel powerless. Instead of allowing your panicked thoughts to take over, Deep breaths can counteract the panic since a panicked state forces you to take quick, shallow breaths.

3. It’s not necessary to avoid panic-inducing situations.  It's natural to want to simply avoid situations where you might feel panicked. However, this usually isn't the best solution. For instance, you can't avoid elevators, crowds, or the doctor's office forever.   If you tell yourself that you can't do these things because they'll give you a panic attack, you're just reinforcing the behavior. Rather than helping yourself prevent your panic attacks, you're more likely going to feed the fear and make the attacks even stronger.  Although it can be difficult, when you continue to engage in activities that may induce panic, you're giving yourself opportunities to overcome your challenges.

4. Natural methods can be helpful in coping with panic.  There are natural activities that you can use and changes you can make to your routine that have the power to ease anxiety and panic. Meditating can help you become more relaxed and in tune with your body and mind. These benefits can aid in understanding, preventing, and coping with feelings of panic.  Lifestyle changes include the use of regular exercise which can also help with improving your mood.

5. Diet and sleep habits can greatly affect anxiety levels.  Sleep is not optional. Improve your sleep routine to improve your quality of sleep.  This could help to decrease feelings of panic.  Additionally, keep in mind that excessive intake of foods containing caffeine can affect sleep and increase anxiety levels. 

With research, self-reflection, simple strategies such as those mentioned here, you can begin to get a handle on your life and better manage feelings of panic.  It also may help for you to know that panic attacks generally cause you no physical harm. When a panic attack strikes, you will get through it and things will return to normal soon.