subject: Control Panic Attacks at Home [print this page] Control Panic Attacks at Home Control Panic Attacks at Home
Panic attacks and panic disorder are not unusually or uncommon. Patients normally complain of episodes of extreme fear and anxiousness that begin all of a sudden and last minutes or as long as an hour. It is very important to distinguish between panic attacks and panic disorder. People who are suffering from the disorder have repeated panic attacks. Here we will only limit discussion to single panic attacks. Continue reading to know what to do in order to control panic attacks anywhere without spending any money.
Determine or find out whether you are having a panic attack. See your physician as soon as possible when you suffer your first attack. This is to confirm that, for example that your shortness of breath is not because of a heart attack, or a grume in your lungs.
At the first sign of panicked feelings, deliberately start breathing slowly. Direct your full attention to your breath. Slowly breathe in through your nose, to a count of three. Keep or hold your breath at the top of that count. Slowly breathe out through your mouth to a count of five. Hold your breath at the bottom of that count. Keep breathing this way for several minutes, focusing on how the breath feels entering and leaving your lungs.
Think about the use of medications. Most medicines used to cure a panic attack are prescription medications and should only be taken in consultation with your physician. One of the important drugs in this category is Xanax or Alprazolam. However, benadryl or diphenhydramine is an nonprescription antihistamine medicine that may help to reduce your anxiousness during a panic attack.
Search or explore cognitive behavior therapy. In this treatment, your psychiatrist or psychologist will guide you to better understand your panic attacks and how to get rid of them. In the cognitive part, you will see how to recognize things that trigger your panic attacks. The behavioral part involves learning ways of handling your anxiousness, such as breathing and relaxation techniques.
Walk tardily. Walking fast can throw you into a severe panic attack because you feel like you are fleeing from an enemy. Rather, casually walk down the hall or street. Swing your arms tardily and confidently as you walk. Tell yourself, "There is no need to hurry. I am well."
Do not talk rapidly. Rapid talking can also throw you into a hard or severe panic attack because it makes you feel frenetic.
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