Last installment we talked about how diet, excercise and breathing excercises can help in managing panic attacks.  In this part we will talk about other ways in which we can deal with uncontrolable anxiety.

4. Meditate. Meditation may sound like new-age psycho-babble to some, but it is rather difficult to argue with a practice that has existed since ancient times, with some reports indicating that it started over 5,000 years ago. You can learn to meditate for free, without having any prior experience , plus you can do it anywhere you are and at any time of day or night. (Can all those Buddhist monks be wrong?) Meditation has as its goal achieving tranquility and peace by taking your thoughts out of where you are at the moment. Different religions have different methods of meditation, and these include Taoism, Buddhism, Hinduism, and even Christianity. You can meditate in any position that you find comfortable, even if certain techniques call for particular positions or postures. All you really have to do is clear your mind and think of only one thing. In the beginning it may be easier said than done, as anyone who has ever lain in bed at night attempting to push thoughts out of their head in order to fall asleep can tell you. Research to find the most comfortable form of meditation for you, then set aside some time to do it every day. In order to lessen the severity of, or stop a panic attack altogether, you can use your meditation technique, along with mentally transporting yourself to your safe place.

5. Keep a Diary or Journal. Log the frequency and severity of your attacks after they occur, and over time you may be able to see a pattern and learn about triggers that were previously a mystery to you. Not only is writing known to be cathartic, but the exercise of logging your attacks (either on paper or electronically) can actually help you to get to the bottom of some of the reasons why you may be having attacks at all.

Getting Professional Help

The best time to seek professional help is when you first begin to experience panic attacks. This is because there are many organic or medical conditions that can express themselves as panic attacks. People who have post traumatic stress syndrome, obsessive compulsive disorder, Wilsons disease, or hypoglycemia are all prone to panic attacks; and once the illness is treated, the panic attacks will subside as well. A lack of Vitamin B can be the culprit, too, and you need to know if there is a physical reason for the attacks before you start treating the panic attacks themselves.

You might also need the help of a mental health professional to find out what the causes of the attacks are, and to recommend ways that you can deal with them, particularly if doing so is something you are having trouble with on your own. Keep in mind that the general belief is that a psychiatrist will want to prescribe medication for you, while a psychologist will be more likely to talk you through the problem. Be sure to tell your health care provider if you are opposed to taking medications. If you do, pay attention to how he or she reacts to your request. Dont allow yourself to be talked into taking a prescription for medications you dont want, and be careful to ask about potential side-effects, as they can be as horrible, or worse, than the attacks can be.

Even so, there are many people who only have excellent results from medication , but they will tell you that it most likely took a little playing around with different meds, and different dosages of the same meds, before they found the magic combination. Some of the drugs that are frequently prescribed for panic attacks and panic disorder are Prozac, Xanax, Valium, and Effexor. Two things to remember when taking prescription medications are; (a) never discontinue use without your doctor knowing, and (b) always take them as prescribed. You may experience painful relapse when you stop taking your prescriptions, and some of these drugs can cause extremely dangerous issues if you go off them cold-turkey. Even though we all know better, you must never, ever take medication that is someone elses prescription. This is an extremely dangerous practice that can cause all sorts and manners of issues, up to and including death.

Stay tuned for Part 3 of this series where we will discuss other ways to get support for panic attack mitigation and management.

Be Sociable, Share!

•