Imagine you're in a crowded retail outlet pushing a trolley full of shopping.
All of a sudden, you notice a slight dizzy feeling, and also your heart begins beating slightly faster and harder.
You know you're perspiring slightly and your breathing has become slightly faster.
There's a knot in your abdomen and a strong feeling that many other people are taking a look at you.
Your heart beats even quicker and the breathing does as well till you feel lightheaded.
Does this sound familiar to you? If that's the case, it is probably that you've had panic attacks.
When panic attacks become regular and the stress and anxiety of getting them begins to get in the way with your normal life, then you may have anxiety disorder.
I listed here are 3 trustworthy ways of self-help for panic disorder.
1.
Stay away from caffeine and tobacco Caffeine can get in the way with the brain's natural tranquillizers causing insomnia, and can also result in the heart beating faster.
As increased heart rate and palpitations are the signs of a panic attack, you can easily notice that prevention of this is actually a very easy yet helpful kind of self-help for panic disorder.
2.
Inhaling and exhaling exercises In the course of a panic attack, the breathing will become rapid and shallow, and this is known as hyperventilation.
This can lead to some of the additional signs, which are experienced like pain and lightheadedness.
If you're able to teach yourself deep breathing, and then try to force yourself to perform it in the course of an attack, it is going to reduce the seriousness of the panic attack.
Inhaling and exhaling into a paper bag will help too.
3.
Relaxation techniques Yoga and meditation assist the sufferer to visualize stressful occurrences in the mind's eye under controlled conditions and picture a calm and happy outcome.
This kind of tactic can certainly enhance self-confidence and self-awareness.