Self Help for Panic Attacks
When you suffer or experience panic attacks, it is natural to seek for help as you are not familiar with the condition. An alternative is to learn self help for panic attacks as there are many unforeseen circumstances that will make it harder for us to get professional help whenever we get an attack.
Self help for panic attacks are useful to sooth down our condition when we experience an attack. We can learn some techniques and apply it when help is unavailable. Here are some techniques that are recommended and are used by many people as a temporary aid.
1. Paper Bag Rebreathing
Paper bag rebreathing technique is a self help technique where you just get yourself a paper bag and breathe into it until you calm down. This method works as it decrease the amount of oxygen in our body and increases the level of carbon dioxide in your body. When this happens, it naturally calms your nerves down and helps you relax.
2. Count Breathing
The downside of paper bag rebreathing is that it sometimes makes the situation worse for some of us. Another alternative to that is the count breathing where we shorten the time we inhale and lengthens the time of our exhalation. This method is less dangerous and shift our focus away from our panic attacks.
Another thing you can do with count breathing is to increase the length of your exhalation. You can do that by counting your breath in the ratio of 1:2. For example, you give 4 counts when you inhale and 8 counts when you exhale. This way, you decreases intake of oxygen and increase carbon dioxide in your body. This works similarly to the paper bag rebreathing.
3. Taste and Smell
Other methods include using our taste and smell senses to calm ourselves down. This can be done by taking drinks such as chamomile tea and scented oil to relax ourselves. Chamomile tea, lavender, sandalwood all have a calming effect to us. These are tools that are used in the alternative therapy techniques.
Self help techniques are useful but has its limitation where it only serve as a Band-Aid solution instead of an end to anxiety and panic attacks. Anxiety, panic attacks, agoraphobia are all behavioral disorders and are more complex than common illnesses. Fortunately, these disorders are curable and there are treatments that you can do it on your own without costing you an arm or your leg nor takes a long time like therapies do.
The Panic Away 21-7 Technique method is one of the treatment that has its own technique in correcting our thoughts which relates to our panic attacks. By using the self help techniques, you can learn how to easily enforce control and then cure yourself completely from panic attacks and anxiety. Such techniques are invaluable as it lets you to confront your fears and stop all the haunting of your panic attacks once and for all.