8 Ways to Overcome Panic Disorders
Panic disturbances are becoming increasingly common problems. But, it can be more serious and dangerous for someone if they ignore it.
Being restless, stressed, scared, or panicked in a situation is quite normal behavior. But when it happens regularly and for no apparent reason, then you might suffer from panic disorder.
What are the signs of panic disorder? There may be dozens of signs of panic disorder. However, not everyone who experiences panic disorder has these signs. Panic disorders can be very powerful because people suffering from it can have problems with relationships, school, work, emotions and normal daily growth.
Panic disorders can occur in children and adults. Dr. Sujit Paul, Managing Director, StayHappi Pharmacy, explains a number of things about the panic disorder that you need to remember. First, are you someone who gets unexpected attacks, repetitive attacks, fears, and discomfort for no apparent reason? Second, if so, you will experience at least four of the following signs. Namely shortness of breath, rapid heartbeat, chest pain or discomfort, trembling, nausea, dizziness, feeling separated, afraid of death, and sweating.
Even though these signs last for a few minutes, their impact on you is lasting. This can affect your confidence, motivation, and positivity. These signs grow so extreme that people suffering from phobias also get phobias to public places, crowded places, subways, social gatherings, restaurants, etc. Lantas, how do you deal with panic disorder? Here are tips as quoted from the page The Health Line, Thursday (1/31):
1. Cognitive-behavioral therapy
Professional help will be better. Focus on thoughts and behaviors that trigger panic attacks. After bringing it in a realistic direction, you will realize that no catastrophe will occur and the experience of panic becomes less frightening.
2. Exposure therapy
When you are afraid of something, you have to face it. Here the person is left to experience the sensation of panic, but in a safe and controlled environment. You learn in a healthier way. Exercise helps create a sensation similar to panic and with each exposure, you become less afraid and can control sudden panic attacks.
3. Avoid smoking, alcohol, and caffeine
The three things above can trigger panic attacks.
4. Learn about panic and anxiety
This can help you in trouble. Knowing more about anxiety and panic can be very helpful when you experience panic attacks.
5. Learn to control breathing
Hyperventilation is a general sensation that can occur during panic attacks. So, if you know how to control breathing during this time, you can calm down.
Keep yourself moving for 30-40 minutes regularly. In this way you can really relieve anxiety attacks. All physical activities such as swimming, running, walking or dancing can help.
7. Get enough sleep
If you don’t get enough sleep, it can worsen your anxiety attacks. Enough sleep 7-9 hours can be very helpful to ward off panic disorders.
8. Relaxation techniques
Physical exercise practices, such as yoga, meditation, and muscle relaxation, can also be excellent contributors to managing anxiety problems. Relaxation helps to bring out emotions such as joy, pleasure, and happiness that are good for you.
Don’t be shy if you get a panic attack. What is important, when panic comes, take the necessary action and expert advice if needed. Panic attacks can be treated with appropriate therapy and medication.