Are you among the 90% of panic attack sufferers who make the same mistakes when having a full-blown one? Like breathing so fast, taking in more oxygen and not exhaling enough carbon dioxide? If you want to get well immediately, you should do slow breathing to strike a balance between inhaling oxygen and exhaling carbon dioxide. The operative keywords here are balance and slow breathing.
There lots of things in our daily routine that escalate our stress levels and eventually making us walking time bomb:
Living life on a fast lane, pressure at work, demanding personal relationships and other social obligations, all these contribute to emotional instability. We produced too much adrenaline in these particular situations. We are on red alert all the time. And this is not good. The prolonged abuse will wreak havoc on your mind and body.
If we want to run a marathon we have to prepare by increasing our fitness levels through practice and exercise. Consistently. It is the same with curing panic attacks and anxiety. We need good structured programs to beat anxiety and panic attacks.
On a daily basis we need to bit by bit build up new, positive and enjoyable memories. That's how to live a panic attack and anxiety -free life.
And here are more ideas:
1.Take Vitamin B complex (B1, B6, B12). People deficient in Vitamin B are irritable, edgy, stressed and fatigued which can contribute to the onset of panic attacks. Supplementing your diet with this vitamin can help the release of a chemical called serotonin which regulates mood and makes you feel good. Vit. B complex also helps in the production of another neurotransmitter called noradrenaline which keeps stress levels and anxiety at bay.
Fish, poultry, brown rice, lentils, peanuts, plums and broccoli are also rich sources of Vit.B.
2. If you're one of the many people who panic attack symptoms is feeling tightness of the throat and it's difficult to swallow, try to relax, take a deep, slow breath and drop your head to your chest for awhile. Keep in mind to regulate your breathing while relaxing your body.
Another idea is to put a heating pad behind your neck. The heat will dilate the muscles and blood vessels to reverse any constrictions. Remember to keep the heating pad warm enough but not too much. It might cause burn.
Another trick is try putting your head up and stroke your throat in upward motion. Or ask someone to massage your neck down to your shoulders. It can help dissipate the tension in your throat area and will make you feel relax and at ease.
3. Realize that most often most people give value to things that are worthless. (For example: excessive materialism-giving value to tangible things). Embrace the fact that most things are meaningless. Strip the value of everything you give a damn about and check if it will make you less-stressed. It's not a good idea to look at yourself from other people's point of view.
Only you know who you are and what you value. This is self-reflection and examination. You do not fear other people or outside forces but you're afraid of yourself. Conquer this part of yourself and healing your anxiety and panic attacks will follow. Push the reset button to reprogram your values.
4 When you're in the middle of a full-blown panic attack, do not just do nothing. It's the worst thing you can do. Force yourself to get out of bed, do jumping jacks or go to the bathroom and splash water on your face. Listen to some calming music. All these will get your mind off your physical sensations of a panic attack. And sooner or later will make you feel calm and relaxed.
5 Stock your bedroom wall with videos. You'll look forward to having a movie marathon and will have no space and time for self-pity, regrets, resentments, anger, frustration and a host of other negative emotions.
6.If you can get access to hypnotherapy sessions why not try it. The specialist will have you lie down on a reclining chair. Put high-tech looking glasses (and headphones) on you-this gadget will pulsed light to stimulate both hemispheres of your brain.
And through the microphone mixing desk the hypno-therapist will say in a voice so calm and soothing about various things like affirmations to put you in a state of mind and reprogram your subconscious (to enhance your issues).
I bet after each session you will feel extremely relax and at peace. This helps in stamping out your anxiety and panic attacks.
7. Try the herbal remedy that has been used as far back as the Middle Ages- lemon Balm has calming and soothing properties that can induce sleep and prevent stomach from reacting to your worried thoughts.