Always tired? Irritable? Moody? Chances are you have hypoglycemia. Some symptoms of hypoglycemia also mimic symptoms of panic attacks. Panic attacks are often misdiagnosed. So, it is advisable to consult your doctor. Take blood tests to rule out any under physiological issues.
Adjusting your diet to stabilize blood sugar levels can make vast improvement to your physical well-being as well as emotional and mental state. It can take up to a couple of months to see results if you monitor your food intake. But the discipline and patience can really pay off big in terms of overall health.
Curbing your stress level is also one way to deal with your panic attacks and anxiety. Find a good counselor or therapist. If you can not find one that resonates with you, keep looking until you find the right one. Do not give up so easily.
You just have to be positive that you can recover even if your situation is a little bit dire. And if you want to go the holistic route to stop your panic attacks and anxiety, you can start by doing these steps below below:
1. This aromatherapy relaxant is a natural anti-anxiety remedy. You can use it in many forms like massage oil, personal care products, men's or women's perfume, soap and spotted pillows. I'm talking about lavender. It has a compound known as linolool which is a big component of the calming and soothing effect of lavender.
2. If you live somewhere the sun does not shine often and if you feel depressed during the winter time why do not you try light therapy. Get a light box and exposed yourself to it for 30 minutes to an hour a day. And see if after some time, you will improve and elevate your mood.
Some panic sufferers swear by it. They say light therapy dissipated their depression, anxiety and panic attacks. They are able to go out and enjoy life again.
3. If you feel apprehensive and uncomfortable while on a crowded bus or subway you need to distract yourself. Carry books, your itouch and equip yourself with a bag of distraction techniques like counting back by fours or just zeroing in on other people's conversation.
Practice these techniques (distraction, distress tolerance, slow breathing) even when you are not outside, because it will get easier when you need them. These are all learnable and actionable skills that you need to acquire.
4. When you catch yourself having distorted pattern of thinking like:
A. All or nothing thinking / black or white thinking.
Example: If I make a mistake, your inner monologue is- “I'm a loser.”
If I pass an exam, your inner dialogue is- “I'm brilliant.”
If I do not, your inner dialogue is- “I'm a complete dud.”
Ex. If I suck at playing saxophone I tell myself “I'm never going to play wind instruments well.”
C. Crystal ball gazing or predicting the future.
Example: “No one asks me out on Friday nights, I'll end up single for the rest of my life.”
D. Seeing the glass half empty instead of the glass half-full.
Example: “Being a plain housewife will not make me a successful entrepreneur.”
E. Mind reading.
Example: “They think I'm irresponsible” or “She'll conclude I'm a mama's boy.”
F. Jumping to conclusions / thinking the worst case scenario.
Example: Chest pains = heart attack.
Challenge these anxious thoughts or distorted patterns of thinking.
5. This one is a biggie. Especially in times when social networking sites like Facebook is the buzzword. Facebook is one way to keep in touch with friends and relatives. In that sense it can be a useful distraction. But do it in moderation. If you use the social site to promote a certain persona, it can lead compare ourselves to everyone who are in our friends list. This is not ideal because you can harbor feelings of envy, insecurity, inadequacy and distorted sense of superiority. So try to unplug from these sites. And feel less-stressed and happier.
6. Cut out your intake of coffee, cola drinks and energy drinks. These beverages contain stimulants which can set off nervousness and panic attacks in sufferers. Stop smoking. Monitor if you have to take medicines like nasal decongestants for colds and weight loss pills for them also contain stimulants.
7. You can naturally decrease your levels of cortisol (stress hormones) by exercising. It does not matter if you ride, box, dance, run, clean the house as long as your body is moving and working up a sweat. Exercise minimizes fatigue and helps you feel relaxed. Exercising will also increase the production of endorphins and serotonin (happy hormones). Get your dose of happy hormones daily by working out at least thirty minutes. Everyday.