Panic Attacks Self Help: How To Prevent Panic Disorder Symptoms

Coping with Panic Disorder is difficult, but symptoms of panic attacks can be treated effectively. While it may not be possible to prevent panic attacks altogether, minimizing the severity of the warning signs and avoiding triggers can prevent panic attacks from being so severe that they disrupt your entire life Shallow breathing can cause lots of physical problems, and when you need to reduce the frequency and severity of panic attacks, breathing is the first thing you should concentrate on.

Use music to regulate your breathing and pulse rate: If you find that it is still hard to regulate your breathing pattern, try playing some soft, slow music while you practice. I have found that piano music playing in the background is suitable. After some practice, you will notice that your heartbeat and breathing will come into sync with the rhythm of the music, and with practice, you will be able to do it without hearing the tune playing. Mastering this is the key to preventing the symptoms of panic disorder from worsening, and after awhile you will notice that you can bring your heart rate and breathing down to normal more quickly.

As dorky as some of the music that you hear in the supermarket is, take note of the melody because it might come in handy if you find yourself feeling warning signs of a panic attack when you’re mid-way through grocery shopping.

Confide in a friend or family members: Be sure to confide in a friend or family member/s about your Panic Disorder. Though they may already know you have panic attacks, explaining to them how it makes you feel and telling them what they can do to help you if it happens in their company will also make them feel more at ease. It is not uncommon for people to lose friends when they have Panic Disorder, because some people just don’t know what to do for you, and they can be easily intimidated or frightened about what’s really going on. People like to feel as though they can help others; it’s the nature of the beast. Allowing someone to help you will give you a sense of security and will make your friend better they’re able to do something, rather than feeling helpless.

While it might be more convenient to avoid going shopping or attending social gatherings, you must make yourself do it or other problems could arise as a result. Agoraphobia is a fear of open or crowded places, and although going to the movies isn’t a big deal for most people, it will make you get out of the house for a few hours and keep you feeling normal. I give the example of a movie here, because I found it an easy first step to mingling back into society due to the amount of time the lights were out. This gave me a chance to remain comfortable in public, while still feeling I could hide out for awhile in the darkness. The end result was I was out of the house anyway, and it just got easier from there. Do what works best for you; just get out, wherever you go.

If going to a movie isn’t an option, get off your bum, put your shoes on, and take the dog for a walk. Walk a few times around the block or go to the park for an hour. Take a water bottle with you and think about your breathing as you walk. If necessary, take an Mp3 player and use your piano music or something similar to keep up with the rhythm. If you don’t have anything to take music with you, match your breathing sequence to the steps you take. The exercise alone is often enough to combat symptoms of panic attacks, and soon you will notice that a brisk walk can do wonders for reducing the frequency of your panic attacks. Keeping an eye on the traffic or throwing the Frisbee for your dog will distract you just long enough that your symptoms will be negated, and you can walk home knowing you can pick up where you left off, without being interrupted by your Panic Disorder.

Stretching: If the weather is not favorable for any outside activities, stretching is another effective way to alleviate the severity of panic attack symptoms. Gentle stretching works well for slowing your pulse, regulating your breathing, and improving circulation. If you have a second story in your house, walk your staircase three or four times first, then use your stretching as a cool down. You might also practice your golf swing in the backyard, or try some Pilates. All these suggestions are effective because they are low impact, and anyone in any shape can do it.

While it may not be possible to prevent panic attacks altogether, your symptoms can be treated enough to stop them from evolving further. Your Panic Disorder may remain with you for years to come, but you can feel secure in knowing that they don’t have to ruin your life, and that you are in control.