Effective Treatments for Panic Disorder

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Self-Help

Alternative Therapy

Cognitive-Behavioral Therapy

This is a combination of two types of therapy plus relaxation exercises.

Cognitive - that is the part of the therapy that focuses on your thought processes. Since you have panic attacks, that means that there are some thinking patterns that have to be changed. Thoughts that jump instantly to your mind in certain situations have to be altered, relearned so that they are replaced with healthier, more positive thoughts. Since our fear responds to our thoughts - working on those negative thoughts are the only way to eradicate panic. You can't be panicking if you have only positive thoughts!!!

The Behavioral part is learning to utilize a healthier approach to life, looking at your life, breaking it down in order to break out of old habits that are unhealthy and panic inducing. This phase of the therapy isn't focused on heavily in the beginning, although it, too, is key to supporting the cognitive angle of this therapy.

The last, and equally important angle is Relaxation techniques.

Relaxation Techniques

Visualization, self-hypnosis, breathing techniques, Meditation, Yoga, Muscle Relaxation Technique. See also Self-help

Breathing Techniques

Although many panic sufferers do not realize this, they are not breathing properly. Hyperventilating is a common symptom of a panic attack, but why is the person hyperventilating to begin with?

There is a better way to breathe. It is called many different things, taking a deep breathe, belly breathing, diaphragmatic breathing, etc. Basically, this means breathing slowly and deeply, pulling air into your diaphragm slowly, holding it for a count of three or four, and then slowly releasing it. Doing this over and over, whenever you think about it, trying to retrain yourself to do it all the time, can significantly reduce and even sometimes eliminate panic attacks. *Keep in mind that your "out" breath should be longer than your "in" or "holding" breath.

I know that I've caught myself just breathing with the upper muscles of my chest, taking little tiny breaths. I've had so much tension in these muscles that for years I thought I was having chest pains. When I learned how to relax those muscles, it was actually painful at first.

Vitamins & Minerals & Herbs

Deficiencies of essential fatty acids, niacin, pyridoxine, thiamine, calcium or magnesium may be a factor in your anxiety symptoms. Recommended: trying the following supplements:

1. A high-potency multiple vitamin and mineral formula.

2. Flax oil: 1 teaspoon to 1 tablespoon a day.

3. B complex: 1-3 times a day.

Herbs commonly used to treat anxiety include kava, valerian, skullcap, hops and chamomile.

St. John's wort has only a very mild anti-anxiety effect -- it is more commonly indicated for mild depression -- while kava is said to be the most reliable herbal treatment for anxiety. You could take kava regularly (1 capsule, 3 times a day). Another option is to take one capsule a day and more.

Journaling

Get yourself a big fat spiral bound notebook and start writing to yourself. Write about your fears, dreams, experiences, any and everything that crosses your mind. In the midst of a panic attack, it can be a useful tool to helping you focus on something other than the symptoms .... in fact, if you are feeling anxious, you know, before the PANIC hits, and you spend some time writing in a journal, you just might head off that panic attack!

I find that it helps to put the date and time on my journal pages, that way when I go back to see how I handled a situation, I can find it much easier. This is a useful tool, also, for tracking the "why's and how's" of your panic cycles.

Change Your Daily Routine

BABY-STEPPIN-------I know this is hard we get so use to the way we are use to doing things everyday, BUT just doing something very small such as, going outside and walking around your yard, or sitting on your porch and just little by little add one more thing each week. It is all a re-learning re-training process. Try to anyway, and do something you used to enjoy. Or even in the house, anything that will keep your mind busy and active and not give it time to think and think about panic or depression. This doesn't help in the midst of a panic attack all the time, I know, but many people have told me that by just doing some tedious little thing, like cross stitch or painting or playing video games, they've felt better.It's hard to break habits but BELIEVE me it is worth the effort.

Exercise

Again, there's a chemical reaction in your body. The release of those "feel good" endorphins. This is good for anxiety, depression AND insomnia...and overall beneficial for your health. You don't have to go run a 10k this Saturday, just start out small.

Talking To Others

Going to a support group can be really hard,, but talking over the phone or computer to someone who understands is of great benefit. It's good to hear that someone else is going through what you are, and that you definitely aren't crazy, and it is "NOT ALL IN YOUR HEAD" Come join me and others who suffer with PAD, on the Agoraphobia Board.

Bach Flower Essences

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Please note: I in no way support any claims made by the Bach Centre and am not "pushing" the use of their product. I want to make this information available as an option for you to look into.

The Bach Flower Essences are a system of 38 Flower Essences that corrects emotional imbalances: negative emotions are restored with positive. The Bach Flower Essences are 100% safe and natural, also in conjunction with herbs, homeopathy and medications; safe for everyone, also children, pregnant women, pets, elderly and even plants.

Bach Flower Essences Website

Massage Therapy

The Benefits of Massage:

Apart from the obvious pleasure of receiving a massage, the actual effect on the body is quite dramatic. The benefits are many and all contribute to the definite feeling of well-being experienced by the person being massaged. The following is a list of the most important beneficial effects of a massage.

* Massage dilates the blood vessels - improving the circulation and relieving congestion throughout the body.
* Massage acts as a mechanical cleanser - stimulating lymph circulation and hastening the elimination of wastes and toxic debris.
* Massage relaxes muscle spasm and relieves tension.
* Massage increases blood supply and nutrition to muscles - without adding to their load of toxic lactic acid, produced during voluntary muscle contraction.
* Massage therefore prevents the buildup of harmful 'fatigue' products resulting from strenuous exercise or injury.
* Massage improves muscle tone - and helps prevent muscular atrophy resulting from forced inactivity.
* Massage can compensate (partially) for lack of exercise - especially in persons who are forced to remain inactive due to unfortunate circumstances such as injury, illness or age. * * Massage helps return venous blood to the heart and so eases the strain on it.
* Massage may have a sedative or stimulating effect on the body - depending on the type and length of massage given.
* Massage increases nutrition of the tissues - as a result of improving general circulation. This also causes increased interchange of substances between the blood and tissue cells heightening tissue metabolism.
* Massage increases excretion of fluids and waste products via the kidneys - such as inorganic phosphorus and salt.
* Massage stretches connective tissue, improves its circulation and nutrition - breaking down or preventing the formation of adhesions and hence reduces the danger of fibrosis.
* Massage improves circulation and nutrition of joints - hastening the elimination of harmful deposits. This helps lessen inflammation and swelling of joints and so alleviates pain.
* Massages disperse edema following injury to ligaments and tendons - lessening pain and facilitating movement.
* Massage makes you feel GOOD.

Aromatherapy

Aromatherapy is the art and science of helping living things toward wholeness and balance using the essential oils which can be extracted from plants.

Lavender, whether in candles, flowers, essential oils, used in the bath or sprayed in the air or on your pillow. Some say that putting lavender essential oil on a cotton ball and putting it in your pillow helps you sleep easier.

Other calming scents

* Bay Essential Oil
* Jasmine
* Patchouli
* Rosemary
* Sandalwood
* Vetiver Essential Oil
* Cedar (or Cedarwood)
* Relaxing Teas
* Chamomile
* Lemon Balm
* Skullcap
* Valerian

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