You are in a crowded store with a basket full of shopping. Suddenly you become aware of a slight dizzy feeling and your heart starts beating a bit harder and faster. You realise you are sweating slightly and your breathing has become a bit faster. There is a knot in your stomach and a strong feeling that lots of other shoppers are looking at you. Your heart gets even faster and the breathing does too until you feel lightheaded. It feels like the walls are closing in and you really have to get out of there fast. Sound familiar? If so it may be that you have had panic attacks. When panic attacks become frequent and the worry or anxiety of about having them starts to interfere with normal life, then you may have panic disorder. Here are three trusted methods of self help for panic disorder.

Avoid caffeine and smoking

Caffeine, which is found in coffee, tea, cola drinks and dark chocolate, among other things, is a stimulant, as is nicotine. They can interfere with the brain’s natural tranquilizers and cause insomnia, and can also makes the heart beat faster. As increased heart rate and palpitations are symptoms of a panic attack, it is easy to see that avoidance of these products could be a very simple but effective form of self help for panic disorders.

Breathing exercises

During a panic attack the breathing becomes fast and shallow, and this is called hyperventilation. This leads to some of the other symptoms that are experienced such as tingling and lightheadedness. If you can teach yourself deep breathing and try to force yourself to do it during an attack, it will reduce the severity of the panic attack. Breathing into a paper bag can help too (yes, really!)

Relaxation techniques

Meditation and yoga help the sufferer to envisage stressful situations in the mind’s eye under controlled conditions and imagine a relaxed and happy outcome. This sort of technique can improve self-awareness and self-confidence.

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