Panic attacks can take control over your life and make you feel defenseless. Here we discuss a self help for panic attacks that will help you get better control over your life and diminish anxiety and thereby reduce the frequency and severity of panic attacks.
- Identify trigger behaviors: Some behaviors such as excessive repression, worrying, regret, guilt, fear can trigger anxiety reactions. Identify such patterns of behavior that triggers panic attacks, get to the root of the problem causing such behavior and eliminate it. Once you modify your behaviors you can work towards leading a normal happy life.
- Find a relaxation routine: Take a walk in the park and enjoy the fresh air. New and relaxing environments can act as positive stimulation to your brain and provide a non-threatening way of reducing your stress.
Listen to relaxing music: There are many natural sounds such as ocean waves, garden sounds, sounds of rain etc recorded and available easily in the internet for purchase and quick download. Listening to such soothing natural sounds can act as a stress buster in your daily life.- Avoid reading the newspaper and watching news channels: These media sources know that stories of happy families and peace wont get them much viewership but instead choose to telecast the random occurrence of brutality and disasters to gain more viewership. :Look at it this way, if a family lives happily it doesn’t make it to the HEADLINES because it lacks the BUZZ, and it wont get viewership but if the spouses quarrel and shoot each other, it makes the HEADLINES!! The TV channels get more viewership and money but the viewers have to deal with all the negativity such news brings. The lessons learnt from such NEWS are not going to improve your personality in any way, instead they make you more paranoid and negative and you will end up attracting such people and opportunities into your life. If you really want to be update with the current affairs then spend no more than 5 minutes a day to glance through the newspapers and pick up the information you ought to know.
- Indulge in positive sources of entertainment: Read books and watch movies with happy endings, even though it may sound cheesy, it will make you feel good. You should also follow the Linden method of treatment for a very effective treatment technique on your body for panic attacks.
- Maintain a serendipity journal: This idea was promulgated by Susan Jeffers in her ground breaking book “ Feel the fear and do it anyway”, she suggests that you maintain a journal and write down the positive events that occurred during the course of your day. Go through this journal whenever you feel bored or down and it will act as an instant “BOOST” for your mood.. Whenever you feel anxious, open up your small notebook and read those statements.
- Give yourself small challenges: While dealing with your stresses and anxieties, learn to take it one day or one session at a time. While the consequences of a particular fear may seem real, there are usually other factors that can not be anticipated and can affect the results of any situation. We may be ninety-nine percent correct in predicting the future, but all it takes is for that one percent to make a world of difference.
- Make a to do list every week: Whenever you have many tasks it uts your mind into a vague sense of distress, having a to0do list helps you reduce the burden on your mind and increase your productivity by atleast 25%. If you are facing a current or upcoming task that overwhelms you with a lot of anxiety, divide the task into a series of smaller steps and then complete each of the smaller tasks one at a time. Completing these smaller tasks will make the stress more manageable and increases your chances of success.
- Challenge your negative thinking with optimistic and realistic statements.
- Read positive books to uplift your thinking.
Suggested reads:
Man’s Search for Meaning by Viktor E. Frankl:
This is among the most influential works of all time. The book begins with a lengthy, austere, and deeply moving personal essay about Frankl’s imprisonment in Auschwitz and other concentration camps for five years, and his struggle during this time to find reasons to live.
This is a fascinating, sophisticated, and very human book. At times, Frankl’s personal and professional discourses merge into a style of tremendous power. “Our generation is realistic, for we have come to know man as he really is,” Frankl writes. “After all, man is that being who invented the gas chambers of Auschwitz; however, he is also that being who entered those gas chambers upright, with the Lord’s Prayer or the Shema Yisrael on his lips.”
Feel the Fear and Do It Anyway 8-CD set: Dynamic Techniques for Turning Fear, Indecision, and Anger into Power, Action, and Love
Available in both book and audio CD forms.
If you are suffering from Panic/Anxiety attacks, Agorophobia or OCD, Watch this video
Jeffers discusses the crippling effects of fear and explains how she formulated a course of action for conquering it. Her answers are simple, her course of action difficult only because it requires courage. She explains how fear is based on the uncertainty of change and the lack of positive self image. She avoids psychological lingo, and includes many case studies about careers and changes in personal life both of which are beginning to cause anxiety in many teens. Her message is reassuring: choices are not opportunities to make mistakes, but valid paths to growth, whichever path we take. She addresses the fundamental cause of fear the belief that “I can’t handle it!” Feel the Fear is an important book, for while some young people are more crippled by insecurity that others, many do believe that the path to adulthood is fraught with dangers. Fear is doubtlessly a handicap with which they must learn to cope.
With understanding and humor, Dr. Jeffers teaches you:
- The vital ten-step process that helps you out-talk the negative “Chatterbox” in your brain
- How to move from “victim” to “creator”
- The secret of making “no-lose” decisions
- How to create more meaning in your life . . . and much more!
If you’re suffering from panic attacks and would like to take control of your anxiety without medications, then take a minute and check these widely used and most recommended treatment methods out.
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