It is estimated that up to five percent of US adults have panic disorder (PD). They experience attacks in which heightened anxiety causes the body to release hormones such as adrenalin. This results in temporary symptoms which may include increased heart rate, dizziness, trembling, sweating, hot flushes, muscle pain or breathing difficulties. If you suffer from PD, you may wish to try out the following techniques for managing panic attacks.
Watch your diet
Low blood sugar can contribute to the symptoms of a panic attack. To keep your blood sugar stable, avoid sugary snacks and eat a source of protein at every meal. Stimulants such as caffeine and nicotine can also increase anxiety symptoms. A coffee and donut meal can lead to the jitters. You are more likely to feel calm throughout the morning after a breakfast of herbal tea and scrambled eggs.
Know your triggers
For many PD sufferers, certain elements in the environment are apt to provoke a panic response. Identifying and learning to cope with these environmental triggers can help you to control your anxiety. For example, if you find that your symptoms are triggered by the fluorescent overhead lighting in your workplace, you could explain your condition to your supervisor and ask for a desk near a window.
Distract yourself
When you start to feel anxiety symptoms such as light-headedness, worrying about them will only make them worse. Try to distract yourself from your symptoms by concentrating on something or someone else. Many people find that engaging in conversation eases their symptoms. If you are feeling anxious waiting in line or in a crowd, chat to the people around you. If are home alone, phone a friend or relative.
Breathe from your diaphragm
Anxiety can cause your breathing to become rapid and shallow. Taking slow deep breaths can help to relax you and give you a sense of control over your anxiety symptoms. Breathe in until your diaphragm feels fully expanded then gradually release the air while counting to three.
Banish irrational thoughts
A PD episode is often accompanied by frightening thoughts and images. Try to fend these off with rational thoughts. For example, you may find yourself thinking you are having a fatal heart attack even though recent medical tests have shown that your heart is healthy. In this case, remind yourself that chest pains and rapid heart rate are both common symptoms of anxiety that you’ve lived through in the past.
People with PD tend to live in fear of the next attack. This fear is a cause of anxiety which, combined with other stresses, can help to stimulate adrenalin and symptoms of panic. By managing panic attacks, you can begin to break this vicious cycle. Knowing that you have some control over your thoughts and feelings will decrease the fear of having an attack, as well as your chances of actually having one.
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